Deborah's Weight Friendly Recipes

Smoked Sausage with Peppers and Onions...

2009-03-13T16:40:00.001-04:00

7 oz turkey smoked sausage
1 green bell pepper

1 medium onion

Spray skillet with Pam. Cut pepper and onion into 1 inch pieces. Cut sausage into bite sized pieces. Toss all into a skillet and simmer covered on medium low heat until veggies are tender. This makes two servings.

Nutritional information for one serving:

239 Calories

10.3g Fat

70 mg Cholesterol

1084.4 mg Sodium

294.9mg Potassium

17.7g Carbs

2.7g Fiber

7.4g Sugar

17.9g Protein

Pepper Steak with a Twist...

2009-03-08T23:16:00.003-04:00

1/2 pound lean steak
1 small onion
1 small tomato
1 1/2 cups cooked cabbage
1 teaspoon extra virgin olive oil
1/2 teaspoon chopped garlic
1 Tablespoon low sodium soy sauce

Cut steak into 1/2 inch thick strips. Chop onion and tomato into large pieces.

Saute onion in olive oil until almost tender. Add steak and saute until almost done. Add tomato, garlic, cabbage and soy sauce and continue cooking until warm throughout.

I decided to use cabbage because I had some already cooked and was out of green peppers. If you want to cut the sodium you can leave the soy sauce out. It wasn't enough to really taste it and would have been just as good without it.

This was a lot for one meal, and could be divided into two meals with another side.

Calories 477
Total fat 21.4
Cholesterol 127
Sodium 1060
Potassium 1280
Carbs 17.8
Fiber 5.2
Sugars 0.3
Protein 52.6

I checked the difference using a green pepper instead of the cabbage and the calories were 4 more with the pepper, and you lose a lot of the Potassium.

I forgot to take a picture until it was almost gone. Will do it next time and revise this.

Creamy Parmesan Salad Dressing...

2009-03-08T10:22:00.003-04:00

1/2 Cup Light Mayo
1/4 Cup grated Parmesan Cheese
1/4 Cup Light Buttermilk
1 1/2 Teaspoons Garlic Salt
1 Tablespoon Parsley
1/2 Cup Water

Whisk all ingredients in a small bowl until well blended.
Best if refrigerated for a few hours, but can be used immediately.
Makes approximately 1 1/2 cups.

Nutritional values per tablespoon:

Calories 22
Total Fat 2
Cholesterol 2.6
Sodium 67
Potassium 9.5
Carbs 0.7
Fiber 0
Sugar 0.3
Protein 0.6

If you don't have buttermilk, you can use skim milk and add 1/2 teaspoon of lemon juice.

Oven Fried Chicken and Gravy...

2009-03-05T09:35:00.006-05:00

The chicken part of this recipe is my version of the one mentioned on Biggest Loser this week. I've just done it my way since they didn't go into any details about how they did it.

This recipe is for two pieces of chicken and I'm not adding the nutrition count at the end (you can do that for yourselves).

3 slices Whole Wheat Light Bread
1/2 tablespoon extra virgin olive oil

1 egg white whipped to foamy state

salt and pepper to taste

Preheat oven to 350 degrees.

Toast the bread and let it set out over night to get hard and crispy. Place bread slices in a food processor and pulse until all pieces are ground. Continue grinding until almost the consistency of flour. Add salt and pepper.

Dip chicken in egg whites and then coat with bread crumbs.

Pour olive oil into a baking dish. (I lined mine with Reynold's Wrap Release so that I wouldn't have to scour the baking dish afterward.) With my hand I spread the olive oil all over the bottom of the pan. Place the chicken in the pan and put it in the oven. Half way through cooking flip the chicken over and bake on the other side. Times will vary depending on the chicken. Boneless chicken will cook quicker than bone in chicken. My guess is 20 minutes on each side for boneless and 30 minutes on each side for bone in.

GRAVY:

Scrape/pour the drippings from the chicken into a small skillet. Turn heat on medium and allow the drippings to get warm. Add 1 tablespoon of flour and stir to make a roux. Continue cooking until roux becomes a little brown. Add approximately 1/2 cup of your favorite light milk stirring constantly to keep from lumping. If gravy is too thick add more milk. If it's too runny cook for a little while and it will thicken up.

Homemade Granola

2009-02-27T09:12:00.002-05:00

Here's a recipe that most people will love. Sorry, but it isn't low in calories. There's just not much of a way to do that. It's been so long since I've made it (around 30 years) that I don't remember how much it actually makes. So what I've done is list the nutritional value for the TOTAL recipe. So when you see the nutritional values please don't faint away.

Homemade Granola
6 cups Rolled Oats
2 cups slivered Almonds
1.5 cups Sunflower Nuts
1 cup Sesame Seeds
1 cup coconut
1 cup wheat germ
1/2 cup oil
1/2 cup honey
3/4 cup brown sugar

Combine first 4 ingredients on a cookie sheet and bake at 200 degrees for 15 minutes.

Mix remaining ingredients with the warm ingredients.

Spread out on cookie sheet and bake at 300 degrees for 30 minutes, stirring occasionally.

Cool and scrape off.

For TOTAL recipe:
Calories 8,892
Total Fat 554 g
Saturated Fat 96 g
Polyunsaturated Fat 212 g
Monounsaturated Fat 238 g
Cholesterol 0 mg
Sodium 176 mg
Potassium 10,558 mg
Total Carbohydrates 1,177 g
Dietary Fiber 219 g
Sugars 155 g
Protein 227 g
Vitamin A 1.4%
Vitamin B-6 402%
Vitamin C 10.3%
Vitamin E 723%
Calcium 560%
Folate 451%
Iron 758%
Magnesium 1,042%
niacin 281%
Phosphorus 1,62%
Selenium 408%
Thiamine 899%
Zinc 661%

Dinah Shore's Rice Pudding...

2009-02-25T13:07:00.005-05:00

Simmer (covered) for ~7 minutes or until dry:

1 Cup Water
1/2 Cup dry rice

Add and simmer (covered) for 1 hour:

4 Cups Milk
4 TBSP Butter

Beat and add in slowly:

1/2 Cup Sugar
3 Whole Eggs
1 tsp. Vanilla Extract

Stir and continue cooking until thick. Place in individual containers or one large dish and refrigerate.

The recipe above is the one that was published in a local newspaper many, many,many moons ago. Below I will give you the nutritional information on this one and the one I made with the substitutes. My substitutes were using soy milk instead of whole milk, egg beaters instead real eggs, Land O Lakes Light Butter with Canola Oil and Splenda instead of sugar. The nutritional values are for 1/2 cup serving.

Original:
Calories 134.7
Total Fat 7.2
Saturated Fat 4.1
Poly. Fat 0.3
Mono. Fat 1.4
Cholesterol 64.6
Sodium 78.6
Potassium 17.7
Carbs 13.3
Fiber 0.0
Sugar 11.1
Protien 4.1

Mine:
Calories 50.2
Total Fat 1.8
Saturated Fat 0.5
Poly. Fat 0.2
Mono. Fat 0.6
Cholesterol 1.3
Sodium 85.8
Potassium 50.3
Carbs 5.7
Fiber 0.3
Sugar 2.0
Protien 3.4

Chicken Salad

2009-01-19T07:09:00.002-05:00

2 boneless/skinless chicken breasts (boiled)
1/4 cup chopped onion
4 stalks of celery
6-8 TBSP Light Mayo

Place first 3 ingredients into a food processor and process until desired consistency.

Add mayo, salt and pepper to taste.

Makes 8 servings.

Calories 114
Fat 5.2
Carbs 2
Protein 13.6

Easy Breakfast Bake...

2009-01-12T10:36:00.003-05:00

This one I got out of the instruction booklet for my new hand mixer. I haven't tried it yet but rest assured I will.

1 pound turkey Italian sausage links, cut into 1/4 inch slices
1 medium onion, chopped
1 package (8 oz) light cream cheese
1 TBSP dried marjoram leaves
1/2 tsp. salt
1/4 tsp cayenne pepper
1 cup fat-free egg substitute
1 can evaporated skimmed milk
9 slices french bread
1 package frozen chopped broccoli thawed
1 cup shredded reduced fat sharp Cheddar cheese

Place sausage and onion in a medium nonstick skillet. Cook over medium heat about 8 minutes or until sausage is no longer pink in center and onion is tender. Set aside.

Place cream cheese, marjoram, salt and pepper in medium bowl. Beat until smooth. Add egg substitute and milk. Beat until smooth.

Layer bread in a Pam sprayed 13 x 9 inch baking dish. Top with sausage mixture, broccoli, and Cheddar cheese. Pour cream cheese mixture evenly over top. Cover tightly. Refrigerate at least 8 hours or overnight.

Uncover dish. Bake at 350 degrees for 1 hour 15 minutes, or until knife inserted in center comes out clean.

Makes 12 servings.

Per serving:
264 Calories
18 g protein
17 g Carbs
14 g total fat
5 g sat. fat
55 mg cholesterol
728 mg sodium

Chicken and Noodles with Limas

2009-01-12T10:22:00.004-05:00

Served here with cabbage and sliced peaches. This is a large portion so it could be cut in half, but I usually eat it all :o)

6 oz Noodles (half a 12 oz package)
2 skinless/boneless Chicken breasts (~12 oz)
4 TBSP Land-0-Lakes Light Butter w/Canola oil
1 3/4 cups Fordhook Lima Beans (350 total calories or 87.5 per serving)

Boil chicken until done (approximately 40 minutes).
Bring about 2 quarts of water to a boil. Drop in noodles and turn off heat. Let noodles stand in water until tender (approximately 15 minutes). Drain.
Cook Lima's according to package directions. Drain.
Chop chicken into bite sized pieces.
Combine all ingredients.
Add salt and pepper to taste. (I use low sodium sea salt.)

Makes 4 servings.

Stats per serving:

435 Calories
9.9 g Fat
3.6 g Saturated Fat
130 g Cholesterol
162 g Sodium (without salting to taste)
46.8 g Carbs
5 g Fiber
1.5 g Sugar
37.5 g Protein
10% Vitamin A
22% Vitamin C
1% Calcium
16% Iron

I included the calorie count for the Lima beans in case you don't like them and prefer to use other veggies. You can then change the stats easier.

I usually eat this mix with one other vegetable and I am full all evening long. I've also found that when I'm having a little trouble losing this will kick start the loss again. (I'll add a picture of it tonight after I dish myself out a serving :o)

Taco Soup

2008-10-25T19:46:00.007-04:00

This recipe came from a fellow blogger who got it from Weight Watchers.

1 large onion diced
1 package taco seasoning
1 10 oz. package frozen corn
1 can black beans
1 can great northern beans
1 can fat free re fried beans
1 can diced tomatoes
1 can diced spicy tomatoes
1 can chicken or beef broth
1 bean can water

Saute onion in Pam sprayed pot. Add remaining ingredients and stir. Simmer for 30-40 minutes.

Pumpkin Angel Food Cake

2008-10-16T17:03:00.003-04:00

Found this on SparkPeople and it is a WW recipe. Haven't tried it yet but will as soon as I get the ingredients.

1 box angel food cake mix
1 15oz pumpkin
2 TBSP pumpkin pie spice
1 cup water

Preheat oven to 350 degrees. Spray a 9x13 pan with Pam.
Mix spice with pumpkin, add water, stir and add cake mix.
Stir vigorously until well mixed.
Pour into prepared pan.
Bake 30 minutes.
Cool and cut into 16 squares
Cool whip may be added to top each square but it has not been figured into the calories or points value.

WW Points = 2
calories = 151

Italian Meatball Veggie Soup

2008-10-16T16:55:00.004-04:00

2 cans Swanson (fat free/50% sodium) beef broth
1 large can tomato sauce
1 large can diced tomatoes
1 tsp chopped garlic
1 chopped onion
2 cups chopped cabbage
1 10oz bag frozen veggies
1 lb. lean ground beef (94/6)
1/4 cup Parmesan cheese
1 tsp basil
2 tsp oregano
1 egg
4 cups water

Combine ground beef, 1/2 tsp garlic, Parmesan cheese, egg, basil and oregano in a bowl. Form into small balls about the size of nickels. Spray skillet with Pam and brown on all sides.

While browning meatballs put remaining ingredients into large soup pot. Add meatballs when finished browning.

Simmer for 1-2 hours (until cabbage is tender). Makes approximately 30 one cup servings.

I will probably add some macaroni to the soup but the nutritional info and WW points don't reflect that. It is really good without the pasta.

WW Points (per cup) = 1
Calories (per cup) = 45.6

Hand Pulled Pork BBQ

2008-09-27T21:32:00.004-04:00

3 lb. lean pork roast
1 1/2 TBSP Worcestershire sauce
1 1/2 cup Ketchup
2 1/4 TBSP lemon juice
2 1/2 TBSP vinegar
3/4 TBSP prepared mustard
1/2 Cup Splenda
3/4 Cup water
2 TBSP liquid smoke

Place pork roast in water and boil until fork tender. I use a pressure cooker instead but if you don't have one the boiling will work and it gets most of the fat out.

Mix all the rest of the ingredients except liquid smoke in a sauce pan and simmer for 20 minutes. Remove from heat and stir in liquid smoke.

Place pork roast on a plate and use two forks to pull the meat apart into shreds.

Place shredded pork in a sauce pan and pour enough BBQ sauce over to cover slightly. You may have to adjust how much sauce you use to your taste.

WW Points = 2 (1/4 cup)
Callories = 102 (1/4 cup)

Pumpkin Custard

2008-09-27T21:15:00.005-04:00

This is basically a pumpkin pie without the crust. I've just made it more weight friendly.

1/4 cup egg beater
16 oz. can pumpkin
12 oz. can fat free evaporated milk
2/3 cup splenda (or amount to equal 2/3 c. sugar)
1 tsp. ground cinnamon
1 tsp. pumpkin pie spice
1 tsp. vanilla extract

Mix everything together and pour into a Pam sprayed casserole dish.
Bake at 350 degrees until knife inserted 1 inch from center comes out clean.

Makes 6 servings

WW Points = 2
Calories = 88

Cheesy Chicken

2008-09-27T12:13:00.003-04:00

1 chicken breast (skinless/boneless)
1 tsp. olive oil
1 large slice onion
1/4 tsp. chopped garlic
2 oz. Colby/jack cheese

Saute first four ingredients until tender.
Cover with cheese and cover to melt.

Serve over rice or pasta.

WW Points = 5 (without rice or pasta)
Calories = 228 (without rice or pasta)

Chicken Paella

2008-09-27T11:54:00.003-04:00

1 Chicken breast (boneless/skinless)
2 Tomatoes chopped (or one medium can diced tomatoes)
1/2 Medium onion (sliced)
1/2 Green pepper (sliced)
1 clove garlic (chopped)
2 oz. Mozzarella Cheese
1 tsp. olive oil

Saute chicken breast lightly on both sides in olive oil in skillet.
Spread onions, green pepper and garlic over top.
Pour tomatoes over that and place a lid on skillet.
Simmer until onions and green peppers are soft. (Chicken will be done at that point) You may have to add a little water at times to keep it from burning.
Remove lid and top with cheese, replace lid and simmer until cheese is melted.

Great served over rice or pasta.

Makes 2 servings.

WW points = 6 per serving (without rice or pasta)
Calories = 272 per serving (without rice or pasta)

Marzetti

2008-09-25T10:30:00.003-04:00

1 TBSP Olive Oil
1 whole bunch celery chopped
1 medium tomato chopped
1 green pepper chopped
1 lb. lean ground beef (97/3)
1 8 oz. package noodles
1 can mushrooms or fresh
1 large can diced tomatoes
1 tsp. basil
salt and pepper to taste

Cook noodles according to package while preparing the rest of the recipe.
In a large dutch oven saute and cook until tender, celery, onion and green pepper.
Add ground beef and continue cooking until beef is browned.
Add remaining ingredients including noodles and stir well.
Place lid on dutch oven and place in the oven for 1 hour at 325 degrees.

Great served with cole slaw and garlic bread. (using light wheat bread of course)

WW points = 4 (for 1/12 of recipe)
Calories = 211.2 (for 1/12 of recipe)

Note: My great aunt gave me this recipe and she used a whole stick of butter to saute the veggies in and it was a lot better but not as healthy so I substituted the small amount of olive oil and it is still good. Momma always served saltines and butter with it and that I don't do anymore either. But just wanted to let you know that this is a recipe I grew up on and we had really often.

Bran Muffins

2008-09-22T15:32:00.004-04:00

1/2 cup boiling water
1/2 cup grape nuts cereal
1/4 cup crisco shortening
3/4 cup splenda (or equivalent to 3/4 cup sugar)
1/4 cup egg beaters
2 cups low fat buttermilk
1 cup all-bran cereal
1 1/4 cups self rising flour

In a small bowl, pour boiling water over grape nuts cereal and set aside.
In a large bowl, cream the shortening and splenda.
Add the egg beaters and buttermilk and mix well.
Add the flour and mix well
Add the soaked grape nuts mixture and mix well.
Fold in all-bran cereal.

Fill, Pam prayed muffin tins to 3/4 full. Bake 400 degrees for 14-18 minutes or until tops of muffins bounce back when poked with a finger.

This is great for breakfast. Batter will stay fresh in the refrigerator for up to 6 weeks. I prepare them all at once and freeze the muffins. Take them out of the freezer and microwave for 30 seconds wrapped in a paper towel and they are just as if they just came out of the oven. Makes one dozen.

WW points = 3
Calories = 211

Spaghetti Sauce

2008-09-22T15:28:00.003-04:00

1 pound lean (97/3) ground beef
1 medium onion chopped
1 large can diced tomatoes
1 large can tomato sauce
1 tsp. chopped garlic
1 tsp. basil
2 tsp. oregano
2 TBSP Parmesan Cheese

Brown ground beef and onion in large dutch oven.
Add remaining ingredients and simmer for 1 hours.

WW points = 3 for 1 cup
Calories = 161

Watergate Salad

2008-09-22T15:25:00.003-04:00

1 package Fat-Free/Sugar-Free Instant Pistacio Pudding Mix
1 medium can crushed pineapple (in it's own juice)
1 9oz container Cool Whip Free

Combine pudding mix and pineabble.
Fold in Cool Whip.

Makes 8 servings.

WW points = 1 per serving
Calories = 35.6

Chili

2008-09-22T14:55:00.004-04:00

1 pound lean (97/3) ground beef
1 medium onion chopped
1 large can diced tomatoes
1 large can tomato sauce
4 TPSP chili powder
4 cups water
2 medium cans pinto beans (approx. 4 cups)

Brown ground beef and onion in large dutch oven.
Add remaining ingredients and simmer for at least 1 hour. Better if cooked longer.

WW points = 3 for 1 cup
Calories = 158 for 1 cup

Strawberry Pie

2008-09-22T13:43:00.004-04:00

1 package fat-free/sugar-free strawberry jello
1 package fat-free/sugar-free vanilla cook-n-serve pudding (must be cook-n-serve)
1 and 1/2 cups water
1 quart strawberries
1 ready made graham cracker crust

In a medium sauce pan, mix jello and pudding together well.
Add water and turn heat to medium.
Cook stirring constantly until mixture comes to a boil and becomes transparent.
Remove from heat and let set while slicing strawberries into pie shell.
Pour cooked mixture over strawberries and refrigerate until cold.

Can be served with Cool Whip Free.

Yields 8 slices.
WW points (without Cool Whip) = 1 per slice.
Calories = 148