Sunday, June 28, 2009

Broiled Parmesan Tilapia

1/2 cup shredded parmesan
3 tablespoons Best Foods Light Mayo
2 tablespoons lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Serves 8.

Per Serving: 154 Calories; 5g Fat (96.3% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber

Friday, June 26, 2009

Chocolate Chocolate Brownie Bites

These are amazingly good. Bit of a pain to make but worth it. WAY better than any brownie mix, too.

Chocolate Chocolate Brownie Bites

Butter-flavored cooking spray
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
8 large egg whites
2 1/4 cups sugar
1/2 cup all-purpose flour
1 cup unsweetened cocoa powder
2 teaspoons instant espresso powder
1 teaspoon baking powder
1 teaspoon salt
2 oz semisweet chocolate chips, 1/2 cup mini chocolate chips

. Preheat the oven to 350°F. Thoroughly mist two 12-cup nonstick mini-muffin tins with spray.

2. 2. Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites, and sugar in a large mixing bowl until well combined. Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir until just combined and no lumps remain. Working in batches, fill each cup until just barely full. Sprinkle about one-fourth of the chips evenly over the brownies in each of the tins. Bake for 12 to 16 minutes, or until a toothpick inserted in the center comes out dry (a few crumbs are okay).

3. 3. Transfer the tins to a cooling rack and cool for 5 minutes. Use a butter knife to gently lift the brownies from the muffin tins (if they stick, carefully run the knife around the edge of each cup). Cool on the rack for another 10 minutes. Repeat with the second half of the batter and the remaining chips.

Per Serving: 52 Calories; 1g Fat (9.1% calories from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber

Thursday, June 25, 2009

Zucchini Lasagna

The sauce on this one takes some time, but its worth it. Using a jarred sauce is a lot easier though. Nutritional info is for this recipe exactly as its shown.

Zucchini Lasagna

3 cloves garlic, minced
1/4 cup dehydrated onion flakes
1 teaspoon olive oil
salt and pepper, to taste
28 fluid ounces canned crushed tomatoes
2 tablespoons chopped fresh basil
3 medium zucchini, sliced 1/8" thick
15 ounces Precious Low-Fat Ricotta Cheese
16 ounces Sargento Reduced Fat Mozzarella cheese, shredded
1/4 cup Stella Shredded Parmesan
1 egg
4 medium zucchini, sliced 1/8" thick

In a medium sauce pan, add olive oil and saute garlic and onions about 2 minutes. Add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick.

Meanwhile, slice zucchini into 1/8" thick slices, add salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.
Preheat oven to 350°.

In a 9x12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 - 10 minutes before serving.

Serves 8.

Per Serving: 259 Calories; 12g Fat (56.9% calories from fat); 5g Protein; 15g Carbohydrate; 4g Dietary Fiber

Ranch Potatoes (Crockpot)

This makes a great side. Very easy, too. Always a bonus.

Ranch Potatoes

1/2 cup low-fat sour cream
1/8 c dehydrated onion flakes
1 can Campbell's Cream of Mushroom soup, Condensed
1 package ranch dip mix
20 ounces frozen country style hash browns, thawed

Mix all ingredients together and cook on low for 3-4 hours or until potatoes are tender.

Serves 6.

Per Serving: 205 Calories; 7g Fat (76.7% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber

Italian Meatloaf

1/2 cup Sargento Reduced Fat Mexican Cheese Blend
1/2 cup Sargento Reduced Fat Mozzarella cheese
1 tablespoon dried parsley
1/4 tsp black pepper
1/3 cup dehydrated onion flakes
1/2 cup Flavorite Bread Crumbs, regular
1.5 lbs 93/7 ground beef
1 tsp dried oregano
1/4 cup egg substitute
1/4 tsp Italian seasoning
8 ounces tomato sauce

Preheat oven to 350. Mix first two ingredients and set aside. Mix all remaining ingredients. Press into a loaf pan and glaze with ketchup and mustard mixture. Bake for 1 1/2 hours or until it reaches a temperature of 170 degrees in the center.

Serves 8.

Per Serving: 299 Calories; 14g fat (55.5% calories from fat); 20g Protein; 5g Carbohydrate; 2g Dietary Fiber

Eggplant Parmesan

2 eggplant, peeled and thinly sliced
2 eggs, beaten
1 cup regular
24 ounces Newman's Own Marinara Sauce, divided
16 ounces reduced fat mozzarella cheese, shredded and divided
1/2 c parmesan cheese, divided
1/2 teaspoon dried basil

Preheat oven to 350 degrees F (175 degrees C).

Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side.

In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top.

Bake in preheated oven for 35 minutes, or until golden brown.

Serves 8.

Per Serving: 331 Calories; 11g Fat (93.7% calories from fat); 2g Protein; trace Carbohydrate; 4g Dietary Fiber

Best Ever Baked Chicken

I LOVE this. I was hesitant for quite a while to use crushed corn flakes as a coating because I can't stand it on tuna noodle casserole, but I'm glad I did. For an oven-baked chicken, this is surprisingly crispy.

Best Ever Baked Chicken

1 pound boneless skinless chicken breasts
1/4 cup Hidden Valley Fat Free Ranch Dressing
1/2 cup corn flakes, crushed
1/2 cup shredded parmesan
1 teaspoon cracked black pepper
1 tablespoon sage
1/2 teaspoon salt

Marinate the chicken in the ranch dressing overnight (or for at least 4 hours).

Preheat the oven to 450 degrees F (230 degrees C).

Combine the bread crumbs, Parmesan cheese, black pepper, sage and salt and mix well. Coat the marinated breasts in the breading mixture and place in a 9x13 inch baking dish. Bake in the preheated oven for 20 minutes, then REDUCE HEAT to 350 degrees F (175 degrees C) and bake for 30 minutes or until done and juices run clear.

Serves 4.

Per Serving: 204 Calories; 5g Fat (27.2% calories from fat); 27g Protein; 4g Carbohydrate; 1g Dietary Fiber

Beef Broccoli

Beef Broccoli

2 tablespoons soy sauce
2 tablespoons italian salad dressing
1 teaspoon cornstarch
1 tablespoon minced garlic
3/4 pound round steak, cut into strips
6 cups water
5 pieces beef bouillon cubes
4 ounces linguine, uncooked
1/2 cup beef broth
1 cup fresh mushrooms, sliced
1 pound broccoli, separated into florets

In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, and garlic. Place steak strips in the mixture to marinate for 15 minutes.

While the beef is marinating, combine the bouillon cubes in water in a large saucepan. Bring to a boil, and add pasta. Cook for about 8 minutes, or until al dente. Drain.

Heat a large skillet over medium-high heat. Remove beef from marinade with a slotted spoon, and place in the hot skillet. Discard marinade. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp. Add drained linguine, toss, and serve.

Serves 4.

Per Serving: 354 Calories; 15g Fat (38.0% calories from fat); 25g Protein; 30g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 1571mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.

Fried Chicken w/ Gravy

Favorite way to make fried chicken. I haven't tried another variation for quite a while now since using this flour blend to coat my chicken pieces, actually. Its not easy to tell this one is as low fat as it is :) Always a bonus when serving the kids and family.

Fried Chicken w/ Gravy

2 1/4 lb boneless skinless chicken breasts
1/2 c all-purpose flour
1 tsp salt
1/4 tsp black pepper
1 tsp paprika
3 tbsp cooking oil
1 cup evaporated skim milk
1 cup fat-free chicken broth

Rinse chicken pieces; pat dry with paper towels.

In a plastic bag combine flour, salt, paprika, and pepper. Add a couple chicken pieces at a time to the bag; shake to coat. Remove chicken from bag, shaking off excess coating in the bag. Reserve remaining flour mixture. Reserve flour mixture.

In a 12-inch skillet heat cooking oil. Add chicken and cook, uncovered, over medium heat for 10-15 minutes, turning to brown evenly.

Reduce heat; cover tightly. Cook 30 minutes. Uncover and cook 10-15 minutes more or til chicken is tender and no longer pink. Drain chicken on paper towels. Keep warm.

Pour fat from skillet and discard.

For gravy, in a small bowl slowly stir milk into reserved flour mixture. Stir in chicken broth. Add mixture to skillet. Cook and stir til thickened and bubbly. Cook and stir 1-2 minutes more. Serve gravy over chicken.

Serves 6.

Per Serving: 323 Calories; 9g Fat (25.9% calories from fat); 45g Protein; 13g Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 599mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Non-Fat Milk; 1 1/2 Fat.