Monthly Archives: October 2010

Beef, Dinner

Good and Healthy Meatloaf

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Pulling another oldie for my Retread week – – hope you enjoy !!

This is a really tasty meatloaf – it is packed with flavor, moist and all the things meatloaf should be 🙂 If you don’t have the individual pans, either make the individual loaves and just set in a baking pan, or make one big loaf. But if you make one big loaf then you will need to increase the baking time so that the center gets done.

Good and Healthy Meatloaf
Good and Healthy Meatloaf

4 servings
205 calories per serving

Pam
1 lb. extra lean ground beef
1/4 c ketchup, divided in half (2T and 2T)
1/3 c old fashioned oats
1/4 c skim milk
1 carrot in chunks
½ of a small green bell pepper, sliced
1 c fresh parsley, chopped
1 garlic clove, minced
1/4 c egg beaters
1 T Worcestershire sauce
1 T steak sauce
¼ c cold water (or more)
1/4 t salt

Preheat oven to 350 degrees. Mix milk and oats and let sit a few minutes. Put carrots, peppers, onions, parsley and garlic in a food processor or blender and mince. Add oat mix, eggs, Worcestershire, steak sauce, 2 T ketchup and salt. Add beef and mix well. If dry, add some cold water. Spray 4 small individual sized meatloaf pans (I use the disposable ones available in all grocery stores) with Pam. Divide meat mix among the pans and spread 2 T ketchup over each. Place all the mini pans on a baking sheet. Bake 40-45 minutes and let stand at least 5 before serving.

Meat Loaf in the Raw
Meat Loaf in the Raw
Drinks

Pumpkin Latte

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This taste very similar to the pumpkin lattes you get at the big coffee houses 😉 And with only 132 calories per NICE SIZE serving, you can’t go wrong ! Thanks to Torani for making some kick-butt sugar free syrups.

Pumpkin Latte
Pumpkin Latte

1 serving
132 calories per serving

5 oz. hot coffee or espresso
½ c skim milk
3 squirts Torani Pumpkin syrup
2 T pure pumpkin puree
4 T Redi-Whip whipped cream
Cinnamon

Mix milk with syrup and pumpkin puree. Microwave for 1 minute to heat through. Pour in coffee and top with whipped cream. Finally sprinkle with cinnamon just before serving.

Mix and Match, Uncategorized

Mix and Match 2

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Mix and Match is where we take 2-3 recipes and match them up to create a complete meal that is tasty, filling, and nutritious. Flavor profiles are taken into consideration as are calories – these COMPLETE meals all come in right around 400 calories. So sit down and enjoy a BIG PLATE of food without any guilt !

399 calories

Baked Ham
Rice and Pasta with Parmesan
Roasted Grape Tomatoes

Baked Ham
Baked Ham
Rice and Pasta with Parmesan Cheese
Rice and Pasta with Parmesan Cheese
Roasted Grape Tomatoes
Roasted Grape Tomatoes
Mix and Match

Mix and Match 1

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Mix and Match is where we take 2-3 recipes and match them up to create a complete meal that is tasty, filling, and nutritious. Flavor profiles are taken into consideration as are calories – these COMPLETE meals all come in right around 400 calories. So sit down and enjoy a BIG PLATE of food without any guilt !

394 calories

Pan Fried Turkey Cutlets with Onions
Garlicky Oven Fries
Crispy Cauliflower

Pan Fried Turkey Cutlets Smothered in Onions
Pan Fried Turkey Cutlets Smothered in Onions
Garlicky Oven Fries
Garlicky Oven Fries
Crispy Cauliflower
Crispy Cauliflower
Lunch, Mediterranean, Salads

Couscous Salad

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This salad uses Israeli couscous which is a bigger grain and is more like a piece of orzo in size than a piece of pastina. This makes for a heartier couscous suitable for all type of salads. This on is particularly good !

Couscous Salad
Couscous Salad

5 servings
346 calories per serving

2 T oil
1 c Israeli couscous
1 ½ c water
Kosher salt to taste
Pepper to taste
½ lb sliced mushrooms
4 scallions, sliced, greens and whites separated
1 ¼ c frozen corn, thawed
15/5 oz. can black beans, rinsed and drained
2 T lime juice
1 jalapeno, thinly sliced
1 avocado, sliced

Heat 1 T oil and add couscous. Stir until it begins to brown, about 4 minutes. Then add water and salt and bring to a boil. Lower heat, cover and simmer 15 minutes or until liquid is absorbed. Heat 2 t oil in a skillet and cook mushrooms until brown, about 5 minutes. Add salt and pepper and move to a bowl. Add another teaspoon of oil to the pan and cool scallion whites with corn about 5 minutes, season with salt and pepper and add to the mushrooms. Add couscous, black beans, lime juice, jalapeno and scallion greens to the mushroom mix, season with salt and pepper and divide into bowls. Top with avocado slices.

Dinner, Sides

Quick Baked Beans

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Great to serve next to a no fat hot dog (which is only 145 calories on a bun!). This is a great side dish full of fiber and full of rich flavor.

Quick Baked Beans
Quick Baked Beans

4 servings
235 calories per serving

16 oz. can of pork and beans
15 oz. can of red kidney beans, drained and rinsed
¼ c ketchup
2 T brown sugar
1 T cooked bacon crumbles
Dash of Smoke Flavoring (optional)
2 t dried minced onion
2 t spicy brown mustard

Combine all and cook on low heat 15 minutes so flavors mingle.

Dessert, Kid Friendly

My Chocolate Fudge Brownies

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No matter what brownie recipe I try, I always go back to this one – it is a great recipe that serves up a cakey yet fudgy brownie that does not skimp on the chocolate flavor. The other great thing about this recipe is that is it ONE POT for prep – that’s it. And the baking pan stays clean because you line it with foil.

My Chocolate Fudge Brownies
My Chocolate Fudge Brownies

24 servings
211 calories per serving

1 c walnuts, chopped
2 sticks of butter
2 c semi-sweet chocolate morsels
1 c sugar
4 large eggs
1 t vanilla
1 ¼ c flour

Preheat oven to 350 degrees. Line a 13×9 pan with foil extended over the long side edges so you can grab the foil and pick up the whole brownie after it cools. Melt the butter in a pan on the stove and add chocolate and stir until all melted. Remove from heat and stir in sugar. Then add in eggs one at a time (just stirring with a wooden spoon). Stir in vanilla and then stir in flour in 4 batches. Pour into foil lined pan and sprinkle with walnuts. Bake 20-25 minutes. Do not overcook.

Chicken, Dinner, Kid Friendly

Cheesy Stovetop Chicken and Veggies

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This is so cheesy that you can’t help but think you’re cheating on your diet – but you’re not ! Not by a long shot ! This is quick and easy to prepare and a great dish that deserves to be added to your permanent recipe box.

Cheesy Stovetop Chicken and Veggies
Cheesy Stovetop Chicken and Veggies


4 servings
280 calories per serving

1 T oil
1 lb. chicken tenders
¼ t pepper
¼ t salt
¼ t garlic powder
¼ t onion powder
20 oz. package of broccoli and cauliflower in cheese sauce
3 oz. frozen peas and carrots
2 t basil flakes
¼ c grated parmesan cheese

Heat oil on medium high heat and add chicken and sprinkle with salt and pepper and cook 5 minutes or until brown. Stir in veggies and reduce heat to medium and cook 10 minutes until chicken is done and cheese sauce is melty. Then stir in parmesan and basil and continue cooking on low 3 minutes or so.

Kid Friendly, Lunch, Pork, Sandwiches

BLT Wraps

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Take something near perfect and make it even perfecter 🙂 The wrap holds in all the goodies unlike the regular old slippery BLT. This is a keeper !!

BLT Wraps
BLT Wraps

8 servings
232 calories per serving

½ c fat free mayo
½ c fat free sour cream
2 T ranch dressing mix
¼ t red pepper flakes
8 flour tortilla wraps
16 bacon strips, cooked
3 c shredded lettuce
2 c chopped tomatoes

Combine mayo, sour cream, ranch mix and red pepper. Spread on tortillas and then add bacon, lettuce and tomato and wrap up. To fold a wrap perfectly, check out my video below:

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