Shopping staples

These are things I normally have in house. (store bought items)

 

Chicken Stroganoff

Chicken Stoganoff

16 oz chicken breast          1 container plain greek yougart
1sm onion diced                3 cloves garlic chopped
1/2 pack 4oz Fat Free Cream Cheese       S&P
1 tbsp italian seasoning     4 tsp worcestershire sauce
1 tbsp dried parsley           1 tsp red pepper flakes
1/2 c skim milk

Heat large skillet up to medium high heat. Spray with pam and sear chicken on both sides till golden brown. Cut chicken into 1 inch squares and put into crock pot (could leave whole and serve that way). Add remaining ingredents. Cook on low for 4 hours. If cooking longer may want to add 1/4 cup water.
I cooked 1 serving of no yolk egg noodles and added to pot or could eat plain or on top of steamed brown rice. Could even eat as sandwich. Enjoy!

 About 2 hours in cooked.

 After about 4 hours cooking and added noodles

Zucchini tots

1 cup zucchini shredded and squeezed.
1/4 c egg whites or 1 egg
1/4 c parmesan cheese
2tbsp diced onion
1/4 c bread crumbs (I use ranch flavored oyster crackers and make to bread crumbs)

Mix ingredients. Spray small muffin pan with Pam. Spoon mixture into each cup to top. Bake 400 degrees 12-15 min or till brown on top. Eat!

Mini taco salad

Mini Taco Salad

Ingredents

package of wonton wrappers      1 pound of ground beef

Fat Free cheddar cheese     1 package of taco seasoning

shredded luttice    chopped tomato

taco sauce   light sour cream

chopped onion    other taco toppings

First you will brown your ground beef. You could also use boco meat or ground turkey or ground chicken whateve you want. Then mix in your taco season. (just follow directions on package) Spray muffin pan with pam. Place the wonton wrappers in each cup then spray top with pam. Spoon about 1 spoonfull of taco meat into each cup. Sprinkle with bit o cheese. Bake at 350 degrees for 4-6 minutes till crispy. then top with your individual taco salad toppings. Enjoy!

Turkey zucchini cheddar meatloaf

Turkey Zucchini Cheddar Meatloaf

Ingredents

1 cup grated zucchini         1 cup fat free shredded cheddar

3 TBSP egg whites         1/2 cup onion diced

1/2 cup mushroom dices         3 cloves of garlic minced

bit of s&p       1 pound ground turkey

1 TBSP brown sugar      1 TBSP mustard

2 TBSP Katchup                       

Ok, you will grate your zucchini and keep about a cup. Lay it out on paper towel and place another paper towel on top then smoosh all the liquid out. You of course can use more or less of any ingredent this is just what I threw in the pot. Put zucchini, cheese, egg whites, diced onion, mushrooms, garlic, and s&p in big bowl. Mix well...

You will then add the turkey and mix again. Easier to use your hands so just dig on in there. You will then create 7-8 meatloaf balls and place them in a greased baking dish. In seperate bowl mix the katchup, brown sugar, and mustard. Then spoon on top of each meatloaf. Bake for 45 minutes at 350 degrees. Serve :)

Crispy Brussles Sprouts

Ingredents

About 10 brussels sprouts    3tbsp light mayo

1/4 tsp minced garlic        1/2tbs parsley

1tsp lemon juice                 

Directions

Cut brussels sprouts into 1/4s. coat baking sheet with pam. Lay down the sprouts on sheet and coat with pam. Bake 400 degrees for 15 min turning over once.     Mix the remaining ingredents into serving bowl and plate with the sprouts. YUM!

Nutritional Value

Serving Size about 5 brussles sprouts (20 wedges) and 1/2 of Mayo dip

calories 65  protein 2g

Enchilada Soup

Ingredents
2 cans Cream of Chicken       1 1/2c skim milk
2 cans enchilada sauce           1c FF cheddar cheese
2c cooked chopped/shredded chicken

Directions
Bake chicken breasts and shred/chop. Dump all ingredents in pot. Cook until cheese is melted and soup is warm. Serve with tortilia chips or not.

Nutritional Value
Serving Size 2 ladle fulls
Calories 230   Fat 5.9g Carbohydrates 20.3  Sugar 6.4g  Sodium 1270mg  Protein 24.4g

Turkety Quinoa Stuffed Peppers

Ingredents
4 red peppers               1/4 cup dry quinoa
8oz ground turkey         1 cup FF cheddar Cheese
12 tbsp tomato sauce 

Directions
In pot cook 1/4 cup of quinoa with 1/2 cup water. Set aside. Brown 8oz ground turkey. Cut tops off peppers and take out all seeds. Pour 1/4 of quinoa in each pepper, then top with 1/4 of turkey, then 1/4c of cheese and about 3tbsp tomato sauce on top. Bake 325 degrees for 30-35 minutes.

Nutritional Value
Serving Size 1 stuffed pepper     Number of servings 4
Calories 217     Total Fat 5.2g  Cholesterol 40mg   Sodium 790mg  Carbohydrates 19g  Dietary Fiber 4g   Sugars 7g    Protein 22.3g

Carrots Vichy

Found this in a Dabetes cookbook. Did some modifying.

Ingredents

1/2 tbsp butter     2 cup sliced carrots

2/3 cup water   1tsp salt

1/4tsp nutmeg   1/2 tbsp parsley

1tbsp lemon juice   Sugar subsitute to equil 2 tsp sugar

Directions

Place butter into large saucepan. Add carrots, water, salt, and nutmeg. Bring to boil, reduce heat, and cover. Simmer for 8-10 minutes or until crisp-tender. Stir in parsley, lemon juice, and sugar substitute. Serve warm.

Nutritional Value 

Serving Size 1/2 cup     Total Servings 4

Calories 31  Fat 0.7g  Carbohydrates 6g  Dietary Fiber 2g  Sugars 3g Protein <1g 

Zucchini lasagna

Ingredents

1 zucchini        1c fat free mozzarella

1 package of ground turkey     1 cup pasta sauce

1/2 cup mushrooms      1/4c shredded parmesan

1 1/2 cup fresh spinach

Directions

Slice zucchini with mandolin slicer. Broil for 2-3 minutes. Brown ground turkey and mushrooms. In baking dish use 1/2 of zucchini on bottom for "lasagnia noodles". Then layer 1/2 of rest of ingredents. Then place rest of zucchini and then rest of ingredents. Bake for about 25-30 minutes at 400 degrees.

Nutritional Value

Serving Size 1/6 of dish     Servings Total 6

Calories 151   Fat 2.6g  Cholesterol 50mg   Sodium 410mg  Carbohydrates 6g  Protein 27g

Shrimp Chowder

Ingredents
1 can cream of mushroom soup                  
1 can cream of potato soup
1 1/2 cup  mixed veggies                           
2 cups of chopped up potatoes
3/4 bag of small shrimp (cooked)              
1 1/2 c skim milk
FF cheddar cheese (for top)                       
dried onion and garlic powder

Directions
Mix milk and soup in big pot. Bring to boil. Mix in rest of ingredents. Cook until potatoes are done. about 30 minutes. Serve. (I used a soup ladle to dish out. I got 15 ladle fulls. I used 2.5 for bowl full.That is what nutrition value is for.) I topped with 1/8c of cheese. Can do this with or without the shrimp. Tasted fine without it, just wanted the extra protein.

Nutritional Value
Serving Size 2.5 ladle fulls        Number of servings 6
Calories 184      Fat 2.3g    Cholesterol 90mg      Sodium 880mg    Carbohydrates 27g    Sugars 6g    Protein 14g

Pizza Wrapper

Ingredents

1 Egg Roll Wrapper         4 Turkey Pepperoni

Mozzarella Cheese Stick      1tbsp pizza sauce

Directions

On Egg Roll Wrapper put layer of pizza sauce. Then put Pepperoni. Then the cheese stick. Roll up the wrapper like a egg roll. Wet edges to make stick together. Bake 400 degrees for 10-15 minutes. I know I labeled this as an appetizer or snack but I had 1 for lunch! Just wasnt sure about labeling.

Nutrition Facts

Calories 143   Fat 4g   Carbohydrates 13.9g   Protein 12.9g

Turkey n Cheese Wrap

Ingredents

1 Egg Roll Wrapper         Slice of Turkey

Mozzarella Cheese Stick      1tbsp pizza sauce

Directions

On Egg Roll Wrapper put layer of pizza sauce. Then put turkey. (I folded up the turkey) then the cheese stick. Roll up the wrapper like a egg roll. Wet edges to make stick together. Bake 400 degrees for 10-15 minutes.

Nutrition Facts

Calories 151   Fat 3g   Carbohydrates 15.9g   Protein 15.6g

Parmesan chicken wrap

Parmesian Chicken Wrap

8 oz chicken breast cooked, shredded      1c marinara
6 egg roll wrappers                                   1c baby spinach
1/2c FF Mozzarella cheese                       1/4c Parmesian Cheese

Lay out 6 egg roll wrappers. Evenly place your spinach on each. Then the cheese. Mix your chicken with marinara sauce and spread on top of cheese.

Fold and roll each wrapper in to egg roll shape. Use a touch of water on edges to make stick together. Spray with pam and place on baking sheet. bake on 400 degrees for about 15 minutes.