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Tuesday, November 15, 2011

Cashew Chicken Casserole

Cashew Chicken Casserole (7 points+ per serving)
Makes 8 servings.

1/4 cup diced onion
1 cup dices celery, optional
1 pound cooked chicken breast, diced
2 tablespoons reduced calorie margarine
2/3 cup fat-free chicken broth
2 cans 98% fat-free cream of chicken or mushroom soup
1/4 cup soy sauce
2 cups cooked rice
2 ounces cashews
1 cup chow mien noodles
1-2 green onions, chopped

Sauté onion and celery in margarine. Add broth and cream soup. Simmer 5 minutes. Add rice, chicken and soy sauce. Pour into 9x13 inch casserole pan that has been sprayed with nonstick cooking spray. Bake until bubbly and brown, approximately 30 minutes. Remove from oven and sprinkle with cashews and noodles on top. Bake 5 additional minutes. Sprinkle with green onions before serving.

Monday, November 14, 2011

A Nice Recipe from Hungry Girl

Fluffy Lemon Squares (3 points+ per square)
Makes 9 Servings.
121 calories, 2.5g fat, 203mg sodium, 25.5g carbs, 5.5g fiber, 7.5g sugars, 4g protein

1 1/2 cups Fiber One Original bran cereal
1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)
4 no-calorie sweetener packets (like Splenda or Truvia) or 2 1/2 tbsp. Splenda No Calorie Sweetener (granulated)

1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 2/3 cups Splenda No Calorie Sweetener (granulated)
1/3 cup granulated white sugar
6 tbsp. whole-wheat flour
6 tbsp. freshly squeezed lemon juice (2 - 3 lemons' worth)
2 tbsp. lemon zest
2 tsp. baking powder

Preheat oven to 350 degrees.
To make the crust, in a blender or food processor, grind cereal to a breadcrumb-like consistency. Transfer to a medium bowl and set aside.
In a small microwave-safe bowl, combine butter with 2 tablespoons water. Microwave until just melted. Transfer to the medium bowl. Add sweetener and mix thoroughly.
Spray an 8" X 8" baking pan with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Bake in the oven for 5 minutes. Set aside.
In a large bowl, combine all filling ingredients and mix well. Pour mixture over the crust in the pan.
Bake in the oven for about 20 minutes, until a toothpick inserted into the center comes out clean. Let cool and cut into nine squares!

Cite Used:

Mexican Chicken Soup

Mexican Chicken Soup (7 points+ per serving)
Makes 8 servings

2 15-oz cans dices tomatoes
1 can Rotel tomatoes
1 15-oz can black beans, drained and rinsed
2 cups frozen corn or 1 15-oz can corn, drained and rinsed
1 14.5-oz can reduced sodium chicken broth
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon ground cumin (optional)
1/4 teaspoon pepper
1 pound skinless, boneless chicken breast

Add tomatoes, beans, corn, broth, garlic, chili powder, cumin, and pepper in large saucepan.
Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan.
Heat to boiling, reduce heat and simmer, covered, for 20 minutes or until chicken is tender
Remove the chicken and place on a plate, use forks to shred the chicken. Return the shredded chicken to the soup.


Sweet Potatoes (3 points+ per serving)
Makes 6 servings

1½ lb. Sweet potatoes peeled & cut into 1” chunks (can use canned not heavy syrup kind-be sure & drain off liquid)
8oz canned crushed pineapple in juice, untrained
3 tsp. Splenda
¼ tsp. cinnamon

Prepare 2 quart casserole with non-stick spray, place potatoes in dish. Combine pineapple, Splenda and cinnamon. Add to potatoes & mix well.
Bake at 425 degrees for 45 minutes stirring at 30 minutes.

Green Bean Casserole (3 points+ per serving)
Makes 6 servings

2 (14.5 oz.) cans green beans, drained
1 (10¾ oz.) can 98% fat-free cream of mushroom soup
½ Cup skim milk
1/8 tsp. pepper
1 tsp. soy sauce
1 1/3 Cup French fried onions, divided

Mix green beans, soup, milk, pepper, soy sauce & ½ Cup fried onions. Pour into 8x8 baking dish sprayed with non-stick spray. Bake at 350 degrees for
30 minutes or until hot. Stir casserole, top with remaining fried onions. Bake an additional 5 minutes.

Pumpkin Pie (4 points+ per serving)
Makes 8 servings

¾ C Splenda
½ tsp. salt
1 tsp. cinnamon
½ tsp. ginger
¼ tsp. cloves
½ C egg beaters
15 oz. can pumpkin
2/3 C Pet skimmed evaporated milk
2/3 C cool whip free whipped topping
1 Pet-Ritz Frozen Regular Pie Crust

Mix first 5 ingredients. Stir in egg beaters. Add pumpkin, evaporated milk & cool whip. Mix well. Pour into pie shell. Bake at 425 degrees for 15 minutes.
Reduce heat to 350 & bake 40-50 min. or until done.

****YES you mix the cool whip in with the pumpkin mixture!!!****

Tina’s Favorite Crustless Pumpkin Pie (3 points+ per 1/4th of the pie)
Makes 4 servings

15 ounces canned pumpkin
½ Cup Egg beaters
1½ Cup fat-free skim milk
½ teaspoon salt
1 teaspoon pumpkin pie spice
1½ Cup Splenda

Mix all ingredients together. Pour into pie pan sprayed with non-stick spray. Bake at 400 degrees for 15 minutes then 375 for 35-45 minutes.

Goals for the holiday season:
- keep it simple, focus on taking healthy steps to not gain weight during the holidays.
-Use a smaller plate! Makes you feel as if you have a ton of food but, you really didn't over indulge.
-Wear tight jeans: if you wear tighter jeans you are not as likely to go back for seconds.
-Carry something in your hands when visiting with family and friends. If you have something in your hands, people are less likely to offer you snacks or food.
-Engage in a conversation with people.