Turkey and Black Bean Tacos

1/2 Tbsp olive oil
1/2 lb ground turkey
1 can (16 oz) black beans, rinsed and drained
1/2 pkg taco seasoning mix
2/3 c water
1/2 c shredded lettuce
1/4 c salsa
1/4 c shredded cheddar cheese
5 whole wheat flour tortillas

Cook turkey over medium heat in oil until browned. Add black beans, taco seasoning and water. Bring to a boil, then reduce heat and simmer for 5 mins. Serve in a tortilla with lettuce, salsa, cheese or your choice of fillings. Makes 5 tortillas.

1 tortilla = 324 cal, 10 g fat, 19 g protein, 40 g carbs, 8 g fiber

Brownie Muffins

As you can probably tell, I'm fond of brownies...and well....desserts in general. :-) I've seen this "recipe" several places but I think it's originally a Weight Watchers recipe. It's SUPER easy and tastes AWESOME!

Brownie Muffins
1 box devil's food cake mix
1 (15 oz) can solid-pack pumpkin

Combine only these two ingredients - batter will be thick. Place batter in a muffin pan (both mini and regular sizes work) coated with nonstick cooking spray or lined with paper. Bake at 400 degrees for 20 mins.

Yields 12 regular or 36 mini muffins (though I usually end up making more b/c there's so much batter - even better for the nutritionals!)
1 muffin or 3 minis = 180 calories, 2.5g fat, 37 carbs, 2.5g, fiber, 2.5g protein

Berries and Cream Brownie Squares

So I realized I put that delicious-looking dessert picture on the side of the blog but never followed up with the recipe for it! I got this recipe from a Pampered Chef Season's Best Collection. I adjusted the directions a bit to fit the average kitchen (not stocked w/all PC stuff).

1 pkg (19-21 oz) brownie mix (plus ingredients to make cake-like brownies)
1/4 c strawberry jam
1 pkg (6 oz) white chocolate baking squares for baking, coarsely chopped
1 T lemon juice
1 container (16 oz) frozen whipped topping, thawed, divided
1 pkg (8 oz) cream cheese, softened
1/4 c powdered sugar
1/2 c toasted sliced almonds, coarsely chopped
2 c strawberries (about 12 whole strawberries)
1/2 c blueberries
Additional powdered sugar

Preheat oven to 350 degrees. Coat 9x13 pan with nonstick cooking spray. Prepare brownie mix according to package directions for cake-like brownies; pour into pan, spreading evenly. Bake 25-30 mins or until a toothpick inserted in the center comes out clean. Remove from oven; cool completely. Microwave jam in a small bowl for 15-20 seconds on High or until melted; brush over brownie with a pastry brush.
Place white chocolate in a small bowl. Microwave, uncovered, on High 1-2 mins or until melted and smooth, stirring after each 30-second interval; set aside to cool slightly. Reserve 1 1/3 cups whipped topping for decorating later. In a large bowl, combine cream cheese and powdered sugar; whisk until smooth. Add melted white chocolate; mix well. Fold in remaining whipped topping until well blended. Mix in lemon juice (mixture will thicken slightly).
Spread filling mixture over brownie, forming a smooth surface. Sprinkle chopped almonds over filling. If you own the Easy Accent Decorator, fill it with the 1 1/3 c whipped topping and pipe 20 rosettes evenly over filling using the open star tip. If you don't own it, just drop 20 dallops of whipped topping evenly over filling. Top each rosette with two strawberry slices and three blueberries. Refrigerate at least 30 mins. Sprinkle with powdered sugar. Slice into squares using a knife that has been dipped in hot water.

Yields 20 squares
1 serving = 370 cal, 23 g fat, 36 g carbs, 4 g protein, less than 1g fiber

Corn Pudding

A staple for potlucks. I get requests for this recipe all the time.

2 (16 oz) cans creamed corn
8.5 oz package corn muffin mix
2 eggs, beaten
1/2 c margarine, melted

Mix all ingredients and pour into a greased 2-qt casserole dish. Bake 45 mins at 350 degrees.
Yields 12 servings
1 serving = 217 cal, 11 g fat, 4 g protein, 28 g carbs, 2 g fiber

Popcorn Shrimp

Hungry Girl's healthier version of this usually greasy food is great!

3 oz raw shrimp; peeled, deveined and cleaned
1/4 c Egg Beaters Original
1/2 c Fiber One cereal
salt and pepper to taste
Preheat oven to 350 degrees. Pour Egg Beaters into a bowl. Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Pour crumbs into a container with an airtight lid. Add salt and pepper.
Prepare shrimp by drying up extra moisture with a paper towel. Place shrimp in egg and coat thoroughly. Transfer to cereal. Shake to coat shrimp. Place on a baking dish coated with nonstick cooking spray. Cook 15-20 mins, flipping halfway through, until outsides are crispy.
Entire recipe = 180 cal, 2 g fat, 26 g carbs, 14 g fiber, 26.5 g protein

Sausage Gravy with Biscuits

This is yummy as a breakfast or a dinner. Nutritionally it's not great, but you can easily make it four servings. It calls for 2 biscuits but it makes enough gravy that you can actually use 4. Just add a salad or other veggie and it'll up the nutritional content of your meal.

2 individually frozen biscuits
1/4 lb reduced-fat bulk pork sausage
3 Tbsp all-purpose flour
1/4 tsp salt, optional
1/4 tsp Italian Seasoning
1/4 tsp rubbed sage
1/8 tsp garlic powder
1/8 tsp pepper
1 1/2 c fat-free milk
Bake biscuits according to package directions. Meanwhile, crumble sausage into a skillet. Cook over medium heat until no longer pink; drain. Stir in flour and seasonings until blended. Gradually add milk. Bring to a boil; cook and stir for 2 mins or until thickened. Split biscuits in half; serve with sausage gravy.
Yields: 2 (or more) servings
1 biscuit with 3/4 c sausage gravy = 444 cal, 22 g fat, 42 g carbs, 1 g fiber, 21 g protein

Pumpkin Cake

This is a "Makeover Pumpkin Cake" from Light & Tasty Magazine. The original recipe was 532 calories and 31 g fat but the makeover is only 345 calories and 13 g fat per piece! And the best part is, I bet it tastes better! This recipe got several thumbs up when I made it.

1 can (15 oz) solid-pack pumpkin
1 2/3 c sugar
2 eggs
1/2 c egg substitute
1/2 c butter milk (or 1/2 c regular milk + 1/2 T white vinegar)
1/2 c canola oil
1/4 c unsweetened applesauce
1 tsp vanilla extract
2 c all-purpose flour
3 tsp ground cinnamon
2 tsp baking soda
1 tsp salt
1/4 c chopped pecans (I left it out)
Frosting:
1 pkg (8 oz) reduced-fat cream cheese
1/4 c butter, softened
3 c powdered sugar
2 tsp vanilla extract

In a large mixing bowl, combine the first eight ingredients; beat until well blended. Combine the flour, cinnamon, baking soda and salt; gradually beat into pumpkin mixture until blended. Stir in pecans.
Transfer to a 13x9x2-in baking pan coated with nonstick cooking spray. Bake at 350 degrees for 35-45 mins or until a toothpick inserted near the center comes out clean. Cool on a wire rack.
For frosting, in a small mixing bowl, beat cream cheese and butter until fluffy. Add powdered sugar and vanilla; beat until smooth. Store in the refrigerator.
Yields 18 servings
1 serving = 345 calories, 13 g fat, 53 g carbs, 2 g fiber, 5 g protein

Crockpot Stroganoff

This healthy, high fiber recipe is delicious! I was a little hesitant to try whole wheat pasta, but it's actually really good.

1 lb round steak
1 can cream of mushroom soup
1 c chopped onion
4 tsp Worchestershire sauce
4 Tbsp light cream cheese
8 oz Healthy Harvest rotini (or other whole wheat pasta)

In a slow cooker, combine the meat, soup, onion, Worchestershire sauce and water (to cover bottom). Cook on low for 8 hours or high for 5 hours. Stir in cream cheese just before serving. Serve over cooked pasta.

Yields 4 servings
1 serving = 461 calories, 12 g fat, 53 g carbs, 6.7 g fiber, 35 g protein

Fiber-Fried Chicken Strips

I got this recipe from Hungry Girl. She's all about getting lots of fiber and this one's LOADED! We like to dip these in BBQ sauce - but only the best kind...Sweet Baby Rays!

6 oz boneless skinless chicken breast, cut lengthwise into 5 strips
1/2 c Fiber One cereal
1/4 c Egg Beaters Original
1/4 tsp garlic salt
pepper to taste
Preheat oven to 375 degrees. Grind cereal to a breadcrumb-like consistency in a blender or food processor. Add garlic salt and pepper. Place crumbs in one small dish and Egg Beaters in another. Coat chicken strips with egg, then crumbs. Place on a baking pan coated with nonstick cooking spray. Spray a light mist of NSCS on top of strips. Cook for 10 mins then turn over. Add another light mist of spray and cook for another 8-10 mins until chicken is fully cooked and cereal looks crispy.
Yields: 1 serving
Entire recipe = 240 cal, 3.25 g fat, 26 g carbs, 14 g fiber, 42.5 g protein

BBQ Brisket

Unfortunately healthy BBQ is hard to find. We love it so much though that I still make this recipe, just not very often. This recipe is one that my mom got from my friend's mom when I was in elementary school and I've loved it ever since. There is a picture of it on the Caramelized Onion Mashed Potatoes recipe.

2 1/2 - 3 lbs beef brisket
3/4 tsp garlic salt
3/4 tsp celery salt
1/2 tsp onion powder
3 Tbsp liquid smoke
3/4 c BBQ sauce (Sweet Baby Rays is the best!), divided
1/4 c brown sugar
1/2 c ketchup
Combine garlic salt, celery salt and onion powder; rub mixture onto both sides of meat. Pour liquid smoke over meat. Top with 1/4 c BBQ sauce. Cover with foil and marinate overnight.
Bake at 275-300 degrees for 5 hours. Let cool and slice thin. Mix 1/2 c BBQ sauce, brown sugar and ketchup; pour over cool meat. Put meat back in oven and bake until warm again.
Yields: 8(ish) servings
1/8th of recipe = 584 cal, 46 g fat, 30 g protein, 12 g carbs, 1 g fiber

Shrimp Caesar Salad

Another healthy swap thanks to Hungry Girl. Tasty! A great recipe for lunch!

3 c romaine, chopped
2 Tbsp reduced-fat shredded Parmesan cheese
4 oz shrimp, peeled and deveined
1/2 garlic clove, crushed
1 Tbsp lime juice
2 Tbsp low-calorie Caesar dressing
Combine lime juice and garlic in a small bowl. Add shrimp. Stir well and marinate 15 mins. Spray a skillet with nonstick cooking spray and add shrimp with marinade. Saute until pink, about 3 mins. Set aside. Place lettuce on a large plate. Top with shrimp, dressing and cheese.
Entire recipe = 220 cal, 6 g fat, 9 g carbs, 4 g fiber, 31 g protein

Stuffing Balls

This is a recipe I got from Mike's mom. She used to make it for them when he lived at home and he loved it. I entered it into a program I have so I hope the nutritional information is correct. I assumed it makes 12 balls. If you make more or less nutritional info will change, of course.

1/2 c butter or margarine
1/2 c chopped onion
1 c chopped celery
1 can creamed corn
1 tsp salt
1/4 tsp pepper
1 c water
2 eggs, beaten
1 pkg stuffing bread crumbs
1 stick margarine
Melt butter in a large pan. Add onions and celery; saute until tender. Add corn, salt, pepper, water and eggs. Bring to a boil. Pour over stuffing. Form into balls. Place balls in a greased 9x13 pan. Melt margarine and pour over stuffing balls. Bake at 375 degrees for 20-30 mins.
Yields: 12 balls
1 ball = 206 calories, 18 g fat, 2 g protein, 11 g carbs, 1 g fiber

BBQ Chicken Pizza

I gave this recipe to a couple friends who don't do much cooking. This recipe is easy, tastes good and is a heck of a lot healthier than ordering out greasy pizza. It's been a hit with everyone I've given it to!

2 c shredded cooked chicken breast (I use my food chopper to shred it)
1/3 c barbecue sauce
1 (10-oz) prebaked thin-crust Italian bread shell (12-inch) - I find it in the bread section at the grocery store
3 Italian plum tomatoes, sliced
1 c shredded reduced-fat Monterey Jack cheese
Fresh cilantro leaves (just used dried if that's what you have)
Heat oven to 450 degrees. Combine chicken and BBQ sauce. Place bread shell on ungreased cookie sheet or baking stone; spread chicken mixture over shell. Arrange tomatoes over chicken; sprinkle with cheese. Bake for 10 mins or until cheese is melted and bread shell is browned. Sprinkle with cilantro.
Yields: 6 slices
1 slice = 270 calories, 8 g fat, 24 g carbs, 1 g fiber, 26 g protein

Asparagus Chicken Stir-Fry

This is one of Mike's new favorites. I absolutely love it too! If you or your family isn't too keen on asparagus, this is a good way to eat it because it takes on a lot of the flavor of the sauce. This recipe is easy to double if you want to make more than 2 servings.


1/2 c cut fresh asparagus (1-inch pieces)
2 tsp cornstarch, divided
1 egg white
3/4 lb boneless, skinless chicken breast, cubed
2 tsp canola oil
1/4 c sherry or chicken broth
2 Tbsp reduced-sodium soy sauce
2 tsp sugar
3 Tbsp unsalted cashews
2 green onions, chopped
1 cup hot cooked rice

Place asparagus in a steamer basket; place in a saucepan over 1 inch of water. Bring to a boil; cover and steam for 5-7 mins or until crisp-tender. Drain and keep warm.
In a small bowl, combine 1 tsp cornstarch and egg white until smooth; add chicken and toss to coat. In a large nonstick skillet or wok, stir-fry chicken in oil for 4-5 mins or until no longer pink.
Place remaining cornstarch in a small bowl; stir in the sherry or broth, soy sauce and sugar until smooth. Gradually add to the pan. Bring to a boil; cook and stir for 1 min or until thickened. Stir in the cashews, onions and asparagus. Serve over rice.
Prep time: 30 mins
Yields: 2 servings
1 cup chicken mixture and 1/2 cup rice = 478 cal, 15 g fat, 37 g carbs, 2 g fiber, 42 g protein

Banana Bread!

I'm known for my banana bread around here. It's everyone's favorite and Mike's coworkers get very excited when he brings it in for work or I serve it at our house. I have to thank my aunt Margaret for the recipe. Way to go!

1 1/2 c sugar
1/2 c shortening
2 eggs
1/2 c sour milk
1 tsp baking soda
2 c flour
1/2 tsp salt
1 tsp vanilla
1/2 c walnuts, optional (I don't use)
3 ripe bananas

Preheat oven to 350 degrees. Cream sugar and shortening. Add eggs and sour milk. Mix all dry ingredients and add to mix. Add bananas, vanilla and nuts. Bake 70-75 mins in a greased loaf pan. (I use a dark loaf pan - you will need to adjust time for light or glass pans.) Let sit for at least 15 mins in pan, then transfer to a wire cooling rack.
TIPS: 1) I mix 1/2 c regular milk with 1/2 Tbsp white vinegar for the sour milk.
2) I have found my bread turns out the best if the bananas have been frozen before use. Anytime bananas get too ripe to eat, throw them in the freezer. Pull out and defrost in a bowl in the fridge one day before making bread. They will be very soft, almost liquidy and they don't look very appetizing but that's when they mix the best.
Yields: 1 loaf (14 slices)
1 slice = 249 cal, 8 g fat, 3 g protein, 42 g carbs, 1 g fiber

Caramelized Onion Mashed Potatoes

1 Tbsp canola oil
1 lg onion, thinly sliced (It calls for 2, but I think 1 is plenty)
1 tsp salt, divided
1 1/2 lbs medium red potatoes, quartered
3 garlic cloves, peeled and halved
1/3 c reduced fat sour cream
3 Tbsp fat free milk
1/4 tsp pepper
1 Tbsp butter, melted
1/2 c shredded, reduced-fat cheddar cheese
2 bacon strips, cooked and crumbled (I use turkey bacon....I think I used 3 or 4 strips b/c they're much lower in calories than regular bacon)

Heat oil in a large nonstick skillet over medium heat; add onions and 1/2 tsp salt. Cook and stir for 15 mins or until moisture has evaporated and onions are completely wilted. Reduce heat to medium-low. Cook and stir for 30-40 mins or until onions are caramelized. (If necessary, add water, 1 Tbsp at a time if onions begin to stick to pan.)
Meanwhile, place potatoes and garlic in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer 18-22 mins until tender.
Drain potatoes; place in a large bowl and mash. Add the sour cream, milk, pepper and remaining salt; mash until blended. Stir in caramelized onions. Transfer to a serving bowl. Drizzle with butter; sprinkle with bacon and cheese.
Yields: 6 servings
Prep time: 60 mins
2/3 cup=200 cal, 9g fat, 3 g fiber, 7 g protein, 25 g carbs (calculated using 2 onions)

I made this with BBQ Brisket (recipe to possibly come later), sweet corn and beer bread. Delish!

Toasted Granola

Here's a granola recipe I tried tonight. I think it's pretty good and it's a good source of fiber!

1 c packed brown sugar
1/3 c water
4 c old-fashioned oats
2 c bran flakes
1 jar (12 oz) toasted wheat germ (can be found in cereal aisle)
2 Tbsp flour
3/4 tsp salt
1/3 c canola oil
2 tsp vanilla

In a large saucepan, bring brown sugar and water to a boil. Cook and stir until sugar is dissolved. Remove from heat; set aside. In a large bowl, combine the oats, bran flakes, wheat germ, flour and salt. Stir oil and vanilla into sugar mixture; pour over oat mixture and toss to coat.
Transfer to two 15x10x1-in baking pans coated with nonstick cooking spray. Bake at 250 degrees for 75-90 mins or until dry and lightly browned, stirring every 15 mins. Cool completely on wire racks. Store in an airtight container.

Time: 1 1/2 -2 hours
Yields: 10 1/2 cups
1/2 c= 202 calories, 6 g fat, 4 g fiber, 8 g protein, 32 g carbs

New Project

I give out so many recipes that I thought I might as well start a new blog where I post my recipes. If I make something I really like I'll share it with all of you. I like to make recipes that are healthy but still taste awesome. If I have nutrition information I will post it. If you want to come back and look up something, it'll be in the archive and you can just search through for what you want. If you have a recipe you really like, send it to me and I'll try it out and/or post it here. ENJOY!!!