Cream Cheese Crockpot Chicken - pattywin
Yield: 6 Servings

1 1/2 lb Chicken Breast Boneless -Skinless, 6 - 4 Oz Breasts
15 oz Black Beans, Drained
15 oz Corn Yellow, Drained
16 oz Salsa
8 oz Cream Cheese Fat Free

Put frozen chicken breasts in crockpot; cover with can of drained
black beans, can of drained corn and salsa. Cook on high 4-5 hours or
until chicken is cooked. Place block of cream cheese on top and cook
for additional 1/2 hour. Done.

Per Serving: 318 Cal (10% from Fat, 46% from Protein, 43% from Carb); 4 g Tot Fat; 9 g Fiber)




Shredded potatos bag in cassorole dish
fill halfway with chicken stock
sprinkle with seasoning
tight cover
bake 1 hr.
350 degress
top with parm chz
bake .5 hour




Zesty Quinoa with Broccoli & Cashews

1 tablespoon extra virgin olive oil
2 cloves garlic -- minced
1/2 medium red onion -- finely diced
1/2 cup sun-dried tomatoes -- julienned or chopped
1/2 cup low sodium vegetable broth
1/2 cup dry white wine
2 tablespoons lemon juice
1/2 cup quinoa
1/2 tsp sea salt -- or to taste
1 cup broccoli florets -- cut into bite-sized pieces
fresh ground black pepper -- to taste
1/2 cup cashews, dry-roasted
2 scallions -- thinly sliced

Heat the olive oil over medium heat in a saucepan and sauté the onion and garlic for 3 minutes. Add the sun-dried tomatoes, vegetable stock, wine and lemon juice and bring to a boil.

Stir in the quinoa and salt. Reduce heat, and simmer covered about 20 minutes. Add the broccoli on top and simmer an additional 5 to 6 minutes.

Remove from heat, toss gently until combined. Add ground pepper and additional salt, if desired, to taste.

Garnish with cashews and scallions before serving.

This recipe serves 4.

Nutrition Info: Per Serving (6.25 oz-wt.): 280 calories (120 from fat), 13g total fat, 2.5g saturated fat, 4g dietary fiber, 9g protein, 31g carbohydrate, 0mg cholesterol, 120mg sodium




CROCK POT PARMESAN GARLIC QUICK BREAD
posted by JustRhonda - 10/19/10
8 Servings
120 Calories 0 g. Fiber 2 g. Fat

1-1/2 cup RF buttermilk baking mix (I used Bisquick)
2 egg whites
1/2 cup skim milk
1 Tbsp minced onions
1 Tbsp sugar
1-1/2 Tbsp garlic powder
1/4 cup grated Parmesan cheese

Combine baking mix, egg whites, milk, onions, sugar, and garlic powder in a mixing bowl.

Spray crock pot with Pam. Spoon dough into crock pot. Sprinkle dough with Parmesan cheese. Cook on High 1 hour.



Fettuccine with Chick Peas and Eggplant
Serves 2

2 Teaspoons olive or vegetable oil
2 cups cubed pared eggplant (1/2 inch cubes)
2 garlic cloves, minced
1 cup reduced sodium chicken broth
8 sun-dried tomato halves (no packed in oil), cut into matchstick pieces
2 ounces drained canned chick peas
Dash pepper
1 ½ cups cooked fettuccine (hot)
1 Tablespoon grated Parmesan cheese
2 teaspoons drained capers

In 10-inch nonstick skillet heat oil; add eggplant and garlic and sauté over medium-high heat, stirring frequently until eggplant is lightly browned, about 2-3 minutes. Add remaining ingredients except fettuccine, cheese and capers and cook until eggplant is cooked through and flavors blend, 3-4 minutes. Add remaining ingredients to skillet and using 2 forks, toss well to combine.

Makes 2 servings

Note: This flavorful side dish or appetizer is a delicious addition to any Italian dinner.

Per serving: 338 calories; 13g protein; 8g fat; 59g carbohydrate; 122mg calcium; 763mg sodium; 2 mg cholesterol; 7g dietary fiber

Broccoli and Cheese Soup

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)


Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 203 FAT 6.3g FIBER 2.9g

Sausage and Roasted Vegetable Penne

Recipe courtesy Melissa d'Arabian
Prep Time: 15 min Inactive Prep Time: -- Cook Time: 35 min Level:
Easy Serves:
4 servings
Ingredients

1 sweet onion, cut into wedges
1 medium zucchini, sliced in 1/2 lengthwise
1 red bell pepper, cheeks removed
1/2 pound button mushrooms, stemmed
2 1/2 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1/2 pint grape tomatoes, washed and dried
2 sweet or hot Italian sausages, thinly sliced or casings removed
1/4 cup white wine (chicken broth)
12 ounces whole-grain penne, cooked according to package instructions, 1/2 cup pasta water reserved
Freshly grated Parmesan, for garnish

Directions
Preheat the oven to 400 degrees F.

In a bowl, toss all the vegetables, except the tomatoes, with 1 1/2 tablespoons oil. Season with salt and pepper, to taste. Arrange on a baking sheet and roast, until caramelized, about 30 minutes, turning vegetables halfway through the cooking time. In a small bowl, add the tomatoes and the remaining olive oil and toss to coat. Season with salt and pepper, to taste, and add to the baking sheet, at the halfway point of cooking, to caramelize.

Meanwhile, in a large skillet over medium heat, add the sausage and saute until cooked through. Turn up the heat and deglaze with white wine. Once the vegetables are cooked, cool slightly, then coarsely chop. Add the vegetables and any pan juices to the sausage in the skillet. Toss in the cooked penne, adding reserved pasta water, if needed, to moisten. Season with salt and pepper, to taste, and serve in bowls topped with Parmesan.

I also added roasted garlic and fresh baby spinach.

YUM

Quiche
breakfast
POINTS® Value: 2
Servings: 6
Level of Difficulty: Easy
Course: breakfast Subscriber built RECIPE

Ingredients

3/4 cup(s) fat-free egg substitute
10 oz frozen chopped broccoli
3/4 cup(s) Kraft Mexican Style Shredded Taco Cheese
1/4 cup(s) green pepper(s)
1/4 cup(s) onion(s)
1/8 tsp hot pepper sauce

Instructions

Thaw & drain broc.
Spray foil baking cups w/ cooking spray
Combine egg, cheese peppers, onions and broc in bowl.
Mix well.

Bake @ 350*F for 20 min

I bet chopped up canadian bacon would be good in it also.

Recipe ideas

Hungry Girl’s Breakfast Bowl

Ingredients:
1 tray Green Giant Just for One Broccoli & Cheese Sauce
3/4 cup frozen potatoes O'Brien (like the kind by Ore-Ida)
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original) (I used the Southwestern Egg Beaters)
1 slice Canadian bacon, chopped
2 tbsp. shredded fat-free cheddar cheese

Directions:
Prepare broccoli & cheese sauce according to package instructions. Set aside.

Bring a large pan sprayed with nonstick spray to medium heat. Add egg substitute and scramble for 2 - 3 minutes, until fully cooked. Place scrambled egg substitute in a microwave-safe bowl and set aside.

Remove pan from heat, re-spray with nonstick spray, and return pan to the stove. Raise heat to medium-high and add potatoes. Cook for 3 - 4 minutes, stirring occasionally, until thawed and lightly browned.

Add Canadian bacon and cook until hot and a little crispy, about 1 - 2 minutes.

Add potato/bacon mixture to the bowl with the egg scramble. Add broccoli & cheese sauce and mix to combine.

Sprinkle shredded cheese on top of the bowl, and microwave for 30 - 45 seconds, until cheese has melted.

Serving Size: entire bowl
Calories: 262-Fat: 3.5g-Sodium: 1,306mg-Carbs: 23.5g
Fiber: 5g-Sugars: 4g-Protein: 31g



Chicken curry (core)
1 lb boneless, skinless chicken breasts
2 TBS curry powder
1/4 tsp ground cinnamon
2 TBS olive oil
1 medium yellow onion, thinly sliced
2 medium zucchini, thinly sliced
1.5 c low-sodium chicken broth
1.5 c FF evaporated milk
1.5 tsp kosher salt
1/4 tsp black pepper
Cooked brown rice
1/2 c fresh basil leaves, torn
**Optional: 1 oz sliced almonds (8 WPAs; 2 WPAs per serving), for garnish

Rinse the chicken and pat it dry with paper towels. Cut it into 1" pieces and place in a bowl. Sprinkle it with the curry and cinnamon, toss, and set aside.

Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and zucchini and cook until softened, 3 to 5 minutes. Transfer to a plate.

Heat the remaining oil in the skillet. Add the chicken and cook until browned on all sides, about 5 minutes total. Add the broth, milk, salt, and pepper. Bring to a gentle simmer. Return the onion and zucchini to the skillet and heat until the chicken is cooked through, 5 to 7 minutes.

Divide the rice among individual bowls, top with the curry, and sprinkle with the basil.

Serves 4 (1.5 tsp healthy oil per serving)

Zucchini Oven Chips

Zucchini Oven Chips

1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Yield: 4 servings (serving size: about 3/4 cup)

CALORIES 61 FAT 1.9g FIBER 1g
Cooking Light, AUGUST 2005

Back on the wago--- oh forget it.

Okay. So here I am AGAIN.
Trying to refocus.
Financially refocus. Physically refocus.
I need to figure out how to take care of myself.

Im gonna plan some meals, and hopefully get back.
maybe not even get back... but get THERE.

Pumpkin seeds

Halloween is sooooo far away. but when it comes.....

PUMPKIN SEEDS!

Ingredients:
1 medium pumpkin (5 to 7 pound size), reserve seeds
5 tablespoons sugar
1/4 teaspoon coarse salt
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 pinch cayenne pepper, or to taste
1 1/2 tablespoon peanut oil

Directions:

Heat oven to 250F.

Line a baking sheet with parchment paper. Cut pumpkin open from the bottom, removing seeds with a long-handled spoon. Separate flesh from seeds and discard. Spread seeds on parchment in an even layer. Bake until dry, stirring occasionally, about 1 hour. Let cool.

In a medium bowl combine 3 tablespoons sugar, salt, cumin, cinnamon, ginger, and cayenne. Heat peanut oil in a large nonstick skillet over high heat. Add pumpkin seeds and 2 tablespoons sugar. Cook until sugar melts and the pumpkin seeds begin to caramelize, about 45 to 60 seconds.

Transfer to bowl with spices and stir well to coat. Let cool. These may be stored in an airtight container for up to 1 week.

To get rid of some of that slimey skin and to get salt on the inside of the seed, I boil my pumpkin seeds until they get saturated. Works great!