Category Archives: Kid Friendly

Chicken Cacciatore in a Snap

May 12, 2013 admin Leave a comment

For years I used MY standard chicken cacciatore recipe and I was very wary of trying a new one. Let me tell you, this one really fits the bill for a tasty, flavor packed, nutritious version that will quickly become one of your favorites.

4 servings
297 calories per serving

1 lb. boneless, skinless chicken breasts, cut into small pieces
1 t oregano flakes
1/2 t basil flakes
1/4 t red pepper flakes
Pam
2 c sliced mushrooms
3/4 c chopped bell pepper
1 1/2 c fat free marinara sauce
1/4 c water
½ t garlic powder
½ t onion powder
1/4 t salt
1/4 t black pepper
1/2 c shredded Parmesan cheese
2 T sliced fresh basil

Heat a large skillet on medium high and spray with Pam. Add chicken to pan with oregano, basil and red pepper. Saute until lightly browned, about 5 minutes. Add mushrooms and pepper and cook 5 minutes. Stir in sauce, salt, pepper, onion powder, garlic powder and water and bring to a simmer. Cover and reduce heat to low. Simmer 10 minutes. Remove from heat, sprinkle with cheese and fresh basil. Serve immediately.

Beef, Dinner, Kid Friendly, Summer

Grilled Onion Burgers

April 29, 2013 admin Leave a comment

So savory and sooooo tasty ! Cooking the onion right in the burgers is a nice touch and there is sooooo much flavor from the grilled onion.

4 servings
320 calories per serving

1 large onion
1 lb. extra lean ground beef
1 ½ t garlic powder
4 slices low fat Swiss cheese
2 t oil
4 slices thick, hearty bread, toasted
Salt and pepper to taste

Peel onion and cut off 4 ¼ inch thick slices. Shape meat into patties and sprinkle with salt, pepper and garlic powder and then press one onion slice into each burger and shape meat around the onion so it is even with the meat. Place burger onion side down on a hot grill and cook 5 minutes. Flip burger and cook another 5 minutes. Top with cheese during the last minute of grilling.

Beef, Dinner, Kid Friendly, Mexican

BBQ Burritos (Pressure Cooker)

April 24, 2013 admin Leave a comment

Using a pressure cooker to cook the meat means you get a super, super tender shredded meat which is just perfect for a steak burrito. This is an exceptionally good meal. Serve with some avocado slices, no fat sour cream and salsa for even more flavor.

6 servings
350 calories per serving

1 lb. London broil or other lean sirloin steak
6 flour tortillas (80 calorie Smart and Delicious)
1 c shredded low fat cheddar cheese
1 medium onion, chopped
1 medium tomato, chopped
1 medium avocado, chopped
¾ c barbecue sauce
Pam

Marinade – mix together
1 5.5 oz. can spicy V-8 juice
2 T lime juice
1 T oil
½ t salt
¼ t black pepper
½ t ground cumin
½ t chili powder

Pierce beef with a fork several times. Mix marinade and place in a zip loc – add the beef and coat well and then refrigerate 8-24 hours. Pressure cook mat for 1 hours. (you can also crock pot this for 8-10 hours). Let rest 5 minutes and then using 2 forks, shred the meat. Mix in a bit of the left over juices. Preheat oven to 450 degrees (don’t mistakenly set it on BROIL like I did and then burn the holy heck out of your first batch! Thanks for help with the recon mission, Lisa ! LOL) Microwave tortillas 30 seconds or so to warm them slightly. Place beef, cheese, onion, and tomato in each wrap and fold all four sides. Place folded side down in a baking pan sprayed with Pam. Brush with barbecue sauce and bake 4-6 minutes. Serve with a slice of avocado on the top. Optionally add sour cream and salsa for even more flavor.

Asian, Dinner, Kid Friendly, Pork

Pork Chop Suey

April 11, 2013 admin Leave a comment

Authentic and delicious. This Asian meal is memorable, brilliant and I want more NOW ! 🙂

4 servings
280 calories per serving

1 c chicken broth
3 T soy sauce
2 T molasses
1/4 t pepper
5 ts cornstarch
2 T oil, divided
1 lb. pork tenderloin, trimmed, halved lengthwise and cut into strips
1 medium onion, sliced thinly
1 medium red or green bell pepper, sliced thinly
3 c bean sprouts (fresh or canned from the asian section of your market)
1 T minced fresh ginger

Mix broth, soy, molasses and pepper. Take 2 T of the mix and stir in cornstarch and set aside. Heat 1 T oil in a non stick skillet and cook pork. Cook 5 minutes to brown it and then place in a bowl and set aside. Add 1 T oil to the skillet and cook onion 3 minutes then add the pepper and cook another 3 minutes. Add bean sprouts and ginger and cook another 3 minutes then add the broth and bring to a boil. Cook 4 minutes and then add cornstarch mix and pork and cook 2-3 minutes to thicken sauce and finish up the pork.

For just 130 calories, add ½ c of chow mein noodles to the side.

Dessert, Fruit, Kid Friendly, Snacks

Fruit Parfaits

April 4, 2013 admin Leave a comment

These whip up in no time and are so versatile – you can use any flavor jello and any flavor fruit – – just make sure it’s frozen fruit. The frozen fruit is what makes the jello firm up in no time flat. I did this with raspberries and the dessert was just amazing tasting !

4 servings
85 calories per serving

3/4 c boiling water
1 c Cool Whip, thawed
.3 oz. package flavored sugar free jello, raspberry or strawberry flavor
2 c frozen raspberries or strawberries

Add water to jello and stir 2 minutes to dissolve then stir in 2 c frozen fruit until jello starts to thicken. Add ½ c of the mix to the Cool Whip and whisk to blend then spoon into dessert cups and cover with the rest of the jello mix. Refrigerate 15 minutes.

Beef, Dinner, Fish, Kid Friendly

Skinny Surf and Turf

March 27, 2013 admin Leave a comment

Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

2 servings
346 calories per serving

2 4 oz. filet mignons
Garlic powder
Salt and pepper to taste
I Can’t Believe it’s Not Butter Spray

Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

Dessert, Kid Friendly

Peanut Butter Cupcakes

March 23, 2013 admin Leave a comment

Decadent, Delicious, Moist, and just the right amount of peanut butter. These just could not have been any better !!

30 cupcakes
235 calories per serving

1 package super moist yellow cake mix
1 ½ c water
¼ c vegetable oil
3 eggs
¾ c creamy peanut butter
1 tub ready to spread chocolate frosting
¼ c creamy peanut butter
1/3 c chopped peanuts

Heat oven to 350 degrees . Line muffin cups with paper liners. Beat cake mix, water, oil, eggs and ¾ c peanut butter on low 30 seconds and then on medium 2 minutes. Fill cups 2/3 full with batter and bake 20-25 minutes. Cool completely. Stir together frosting and ¼ c peanut butter and frost cupcakes. Sprinkle with peanuts.

Kid Friendly, Lunch, Sandwiches

Monte Cristo Sandwich

March 13, 2013 admin Leave a comment

A Monte Cristo Sandwich is dipped in egg and fried – this version adds LOTS of gooey Gruyere cheese (the kind you find on top of French Onion Soup). If you prefer a milder cheese, switch to Swiss or cheddar.

4 servings
350 calories per serving

1 T Dijon mustard
1 T fat free mayonnaise
8 slices Italian bread (1 oz. each) I recommend that you get a kitchen scale – it takes out the guess work !!
6 oz. deli ham, thinly sliced
1 c shredded Gruyere cheese (substitute Swiss or cheddar or jack if you don’t like Gruyere)
1/4 t black pepper
1/2 c Egg Beaters
1/4 c skim milk
Pam

Combine mustard and mayo. Spread each of 8 slices with an even amount of the mix. Then layer 4 slices each with ham and cheese. Sprinkle evenly with pepper and cover with other 4 pieces of bread. Combine eggs and milk. Dip both side of each sandwich in the mix. Heat a large skillet on medium high heat and spray with Pam. Cook sandwiches 3 minutes each side or until lightly brown.

Here is a kitchen scale like I use:

Dessert, Kid Friendly

Nilla Deluxe

December 21, 2012 admin 2 Comments

I love desserts that are quick and easy – there’s nothing like opening a box, melting and drizzling, and ending up with a dessert that makes your mouth water for more ! These are a cross between a cookie and a candy and at only 87 calories per serving, I like them even better 🙂

18 servings
87 calories per serving (2 treats)

18 Nilla Wafers
8 caramel candies
1 square Baker’s semi sweet chocolate
18 pecan halves

Place cookies flat side up in a single layer. Microwave caramels to melt, stiffing frequently. Let stand 5 minutes. Melt chocolate. Spoon 1/2 t caramel on to each cookie then top with a nut and drizzle with chocolate.

Beef, Dinner, Kid Friendly, Lunch, Soups

Meatball and Escarole Soup

December 14, 2012 admin Leave a comment

I just love meatball soup and when you use the frozen prepared meatballs, it takes all the hard work out of it. Just heat up some broth, add meatballs and some veggies and you have a great complete meal. Here is one of my favorite ways to serve.

4 servings
315 calories per serving

24 frozen cocktail meatballs
8 c chicken broth
1 6.5 oz. can sliced mushrooms, drained
4 c cleaned and torn escarole leaves
1 c shredded or julienned carrot
Salt and pepper to taste
1 t garlic powder
1 T dry minced onion
½ t oregano flakes
½ t parsley flakes

Mix all together and bring to a boil. Lower heat and simmer 10 minutes.