Cast Iron Skillet Steak (333 Calories)

Steak.  There is nothing better.

 

Well, except maybe a restaurant cooked steak!

 

Now, here is a way to get that exact steak right in your very home!

 

 

CALORIES 333. CARBS 0. FAT 18. PROTEIN 29. 

 



Now, this is a VERY easy recipe.. but you must follow it exactly!  No cutting corners if you want the amazing taste of a restaurant quality steak on your supper table!!

 

First, you need a few things...

 

Thick, good cut of steak. 1 steak per person. (about 6 ounces for each)

We prefer a bone-in Ribeye... but it must be a thick cut.

Salt and pepper.

Olive oil.. not much.. about a teaspoon.

basting brush... if you don't have one.. a 49 cent NEW paint brush will do!  yep, I've done it.

A cast iron skillet. This is a must.  No other oven proof skillet will work.  Well, it will work, but the taste just isn't the same.  The skillet must be seasoned and ready to use.  You DO NOT need to oil the pan.  That will just add additional calories, and make your pan smoke. 

1 pat (tablespoon)  of butter per 2 steaks.

0.5 ounces of wine. (I use a Chardonnay.)

 

Now, for the how...

 

Preheat your oven to 450 degrees.  Place your cast iron pan on the stove top and turn the heat on medium high.  lightly baste each side of the steak with olive oil and sprinkle salt and pepper on both sides. 

 

***DO NOT*** put any other seasonings on the steak.  The temperatures you are cooking at will only burn other seasonings and your steak will taste bad.  trust me.  please do not season with any other ingredients.. you will ruin your expensive meat!! 

 

Place one of your steaks, into the cast iron pan and quickly brown each side.  This takes seconds. ONLY turn the steak ONCE.  Once both sides are browned to your liking.. place half a tablespoon of butter onto the top on the steak, and place the cast iron skillet into the oven. 

 

Prepare your next steak. 

 

Your steak will be cooked to medium rare in about 5 minutes in the oven.  DO NOT COOK LONGER THAN 5 MINUTES.  Once 5 minutes has passed, remove steak from the oven, and transfer onto a plate. 

 

Place the second prepared steak into the pan with the juices from the first cooked steak. Repeat the cooking process.  Place the second steak with the first and set aside.  Do not slice.

 

Place the skillet (with juices still in the pan) back on the stove on low heat.  Pour half ounce of wine into the skillet and using a fork, stir.. scraping the pan for any stuck on pieces of meat. 

The juices should start to boil. 

 

Slice steak into strips and place into the pan of juices.  Turn to high and toss until juices evaporate; about 30 seconds.  Serve while hot!

 

This recipe goes VERY well with my Mac & Cheese Soup!  Enjoy! 



Mac & Cheese Soup (222 Calories)

The germies have infested my home...

 

and when the germies have infested.. the comfort foods are requested!!!

 

Do you KNOW just how hard it is to diet when macaroni and cheese is requested??

MMM Is there anything more comforting than macaroni & cheese?? How about macaroni and cheese for 222 calories? That's pretty dang comforting!!!

 

 

CALORIES 222. CARBS 29. FAT 7. PROTEIN 12. (Serving size is one cup)

 

 

Ingredients:

2 cups dry macaroni noodles, cooked, rinsed and sit aside.

1 carrot, peeled and diced small

1 large celery stalk, diced

1 cup onion, diced

2.5 cups chicken broth

2 cups chopped broccoli (fresh)

1.5 cups shredded cheddar cheese

2 tablespoons shredded Parmesan cheese

1 teaspoon dry mustard

2 tablespoons flour

1 teaspoon garlic powder

1 tablespoon butter

1 cup milk (i used 2%)

 

Directions:

Prepare all ingredients as stated above.  In a large stockpot, melt butter.  Add onion, carrots and celery and saute until carrots are just tender.  Remove from heat and stir in flour.  Add chicken broth slowly and stir very well.  Add milk and dry mustard and whisk constantly on medium heat until it comes to a boil.  Cover and cool on low for 10-15 minutes.  (I usually cover and remove from the heat and cook my Cast Iron Skillet Steak during this time!)  Add broccoli, Parmesan cheese and stir well,  Cook uncovered on medium heat until broccoli is cooked to your liking.  Add shredded cheddar and stir until melted through.  Add salt and pepper to your liking at this time.  TASTE as you may not need salt with the chicken broth.  JUST before serving, add the pasta.  Allowing the pasta to sit in the soup will cause all of the liquid to be absorbed... which if you are like me & would rather feel like you are just eating some really yummy creamy amazing mac & cheese.. is A-OK!!  *big grin*
 

 

Enjoy!! 





Butternut Squash Soup (50 calories)

Butternut Squash Soup makes me want to curl up in warm jammies!!!

 

This was a really simple soup to make, and I like that you can make it really early in the morning and put it in the crock pot to stay warm all day!  Its also really low in calories!  So low that you can snack on it all day!!  You just cant beat it!

CALORIES 50.  CARBS 11. FAT 1. PROTEIN 2.
(without cheese)

Ingredients:

1 butternut squash - $5.03

1 carrot - $0.26 (sliced thin)

1 celery rib - $0.75 (sliced thin)

1 onion, diced - $0.69

1 teaspoon ground sage 2/$3.00 (Dollar Store) 

1 teaspoon garlic powder 2/$3.00 (Dollar Store)

6 cups chicken broth - $2.59 for a container of 25 (Wylers Brand)

1/2 cup milk - $3.09 gallon

 

Total Price for all Items - $15.41

 

Total price for the items you used - $7.55 for your entire pot of soup.. which feeds 6 people!!!  Each serving is 2 cups each!! 

 

Feeling wealthy?  Pick up some Good Shredded Parmesan cheese and top each bowl of soup with a tablespoon!  Its only 24 extra calories and about 26 cents more per serving!! It really adds to the flavor!  I absolutely suggest serving it with the cheese.  Besides, who doesn't love cheese?!

 

Directions:

First, I should tell the hardest part of making the soup, is carving your squash.  Second, I should tell you its a WHOLE lot easier than you think!

Step one.  Get a BIG KNIFE! Cut off each end of the squash then slice it lengthwise. Its not hard to cut. The squash is pretty soft once you get through the tough exterior!  You will then take a spoon and scoop out the seeds.  It will look like this.

 



 

Start at the top (like shown) and the seeds all come out together. Once complete, cut the squash into large pieces and put in a big pot of hot water.

 

 

See? That was easy!

 

Now, bring the water to a boil and cook for 10 minutes.  Drain and allow to cool.  The squash now can easily be removed from the shell with a paring knife. 

 

Place 2 cups of diced squash back into the pot. and turn to medium heat. Add carrot, celery and onion, chicken broth, sage and garlic powder and stir. Bring to a boil on medium heat, then reduce heat and simmer, covered for 40 minutes.

 

Drain the soup, reserving the liquid.  Return the solid part of the soup to the pot, and using an electric mixer or immersion blender, puree.  Return the liquid to the pan, add milk and blend again.  Salt & Pepper to taste.  Transfer to a crock pot on warm or low to keep all day!

 

I am so addicted to this soup!  My kids call it "cheese soup" and put their broccoli in it!  Hey, whatever works, right? Enjoy!!  ~Evilone

 

Enjoy this soup with many meals, including my "Best Freaking Stuffed Peppers EVER!"

 

 



Chicken Cordon Bleu (406 Calories)

Chicken is probably one of my favorite things to eat. Its probably also my husbands LEAST favorite things to eat simply because I fix it ALL THE TIME! I literally could eat chicken every day all day, and he on the other hand.. well, would be happy if he never saw it again!

 

So, needless to say, when he asks "Whats for supper?" and the reply is..

 

Chicken Cordon Bleu!

 

 

HE SMILES!!

 

He likes it! He likes it!

 

I would like to take a moment here and thank the food gods for looking upon me when this snapshot was taken... i have NO idea how this picture came out so good... i NEVER take a decent photo!

 

Okay, back to the food...

 

CALORIES 406. CARBS 13. FAT 12. PROTEIN 68.

 

The serving size is TWO stuffed chicken breast cutlets!! 

 

This is really simple to make and even better.. Cheap and LOW CAL!

 

Here are your ingredients..

Progresso Bread crumbs, Italian seasoned. 1/2 cup. $1.69

Food Lion Swiss cheese, 4 slices, cut in half. $2.29

Farmland Ham Steaks 4 slices, cut in half.  $2.99

one egg, whisked with 2 teaspoons water. $1.73

Boneless Skinless THIN Chicken Breast Cutlets. $5.67

toothpicks

***These I have found for sale at Kroger and Food Lion, but NOT at Wal-Mart. Check your local grocery store. I have found them sold as a brand called "Nature's Place."  I paid $5.67.

(Cheaper than if I would have had to cut them myself!! YAY!)

 

Total price for all items  $14.37 (Spend an extra $5 and grab some more chicken.. make a double batch and freeze them! $20 bucks for TWO meals!!

 

Total price for amount of each item that you use  $ 7.82 !!! 

 

That's right!  You spent $7.82 feeding your entire family of four!  

With lots of leftover ham and Swiss for sandwiches! YAY!

 

Now, on to the directions...

 

Preheat oven to 350 degrees.  lay your chicken breast cutlets flat. Lay half a slice of ham onto each cutlet, then place half a slice of cheese on top of the ham.  roll each piece of chicken, up, and secure with three toothpicks.  (ALWAYS secure with the same number of toothpicks, so you know how many you remove after cooking!)  Once you secure the chicken, dip the chicken in the egg wash.  place into the bowl of bread crumbs and turn several times to coat.  Once coated well, two more toothpicks.  One to secure each end open end of the chicken.  Place seam side down on a Pam sprayed cookie sheet and bake for 25 minutes.  Once done, lightly Pam spray the tops of the chicken and broil lightly for that golden color.

As a side, try steaming 4 cups of fresh broccoli with 1 tablespoon butter and salt and pepper to taste. Serve 1 cup per person for a side.  Each serving is 45 calories.

 

 

I really hope you enjoy this as much as we do! Its nice being able to take $20 to the store and prepare these cutlets and toss 8 into the freezer for another day! When its snowing outside and you just don't feel like standing in front of the stove.. make some soup in the crock pot, and toss these cutlets into the oven straight from the freezer and steam some veggies for an amazing dinner that your family.. or some unexpected company will swear you slaved over all day! 

 

See my butternut squash soup recipe HERE!

 





Loaded Baked Potato Soup (425 Calories)

I LOVE POTATO SOUP!!

I love baked potato soup even more!

I REALLY love loaded baked potato soup with cheddar cheese and bacon and sour cream and chives!

MmMmMmMmMm!

 

*sigh*

 

It does NOT like my thighs.

 

 

Calories 425. Carbs 36. Fat 20. Protein 20.   THE SERVING SIZE IS TWO CUPS!!!

 

(Each serving gets a topping of 2 tablespoons of shredded cheese, 2 slices of crumbled bacon and 1 tablespoons of chives.) 

 



BUT.. then I discovered an tasty and low calorie way to make a soup that's JUST as if not BETTER tasting, WITHOUT hard to find low cal or fat free expensive ingredients!!!  After all, potato soup was originally made to feed a large family because it was CHEAP and EASY, right??

 

HECK YEAH!

 

I'm all about dieting and trying to lose this stubborn weight.. but COME ON.  Unless you have money tree, everyone is on a limited income so why not save as much money as possible AND feed your family something healthy!!!  (especially if you can get the picky eaters to eat!)

 

So lets get going!!

 

This is VERY simple!

 

Ingredients:

(This recipe serves 6 people)

4 russet potato's, washed & dried.

1.5 heads cauliflower, stem removed and cut into florets.

3 cups chicken broth (i used bullion cubes)

3 cups milk (i used 2% - its what we buy)

salt and pepper to taste

1 cup sour cream (i used Daisy brand, NOT low fat)

1 cup shredded cheddar cheese (Wal-mart brand)

Chives (i used fresh - about 2 bunches of onions worth)** YOU NEED THESE for the flavor.  Do not skip!!!  You will regret it if you do!!

Bacon pan fried crisp, drained well and crumbled.  2 slices per bowl. (I used Carolina Pride Original)

 

 

Total cost of all ingredients - $15.90 for EVERYTHING if you didn't have a single item on hand!

 

Directions:

Poke holes in the washed potato's and place in microwave.  Cook for 5 minutes on one side.  Turn and cook another 3-5 minutes until tender when you pierce with a fork.  Set aside to cool.  Place Cauliflower in a pot of water and bring to a boil until very tender. In the mean time, slice potato's in half and scoop the insides out into a bowl.  Discard the skin.  When cauliflower is done, drain and return to pot on medium heat. Add chicken broth, milk and potato's.  Bring just to a boil.  Use an immersion blender if you have one (MUCH EASIER than a regular electric hand blender!!)  and puree until smooth.  (Soup will be thin)  Add sour cream and half the chives blend well.  Allow to cook, stirring constantly for another 5-10 minutes.  Salt and pepper to taste.  Remove from heat and ladle into bowls, 2 cups per bowl.  Top each bowl with 2 tablespoons of shredded cheddar, 2 pieces of crumbled bacon and 1 tablespoons of chives.

**if you do not like chives, do not chop them small.  Instead add them whole to the soup with the sour cream and spoon out before serving.  You NEED them for the flavor, but you dont have to eat them in the soup.  Omit on top of the soup before serving.

 

SO EASY!  SO CHEAP!  ONE DISH MEAL!!!  You just cant beat it!  Plus, the fat is gonna fly off you while you eat the comfort foods you love while knowing your family is getting some amazing nutrition!!  Does it get any better?!  SURE it does!  It freezes well too!!

 

Hope you enjoy it!! 

 

~Evilone

 

 



Crock Pot Chicken/Chili/Taco/Burrito WHAT? (514 Calories)

Yep. I said it. I just combined all of my favorite things in the whole wide world.
 

My crock pot.

Chicken.

Chili.

Tacos.

Burritos.

No, I didn't leave out cheese.

Or sour cream.

or Beans.

 

 

but.. I did leave out one thing....

 

CALORIES!!

 

 

See this picture?  This is ONE HALF of a serving.  (And also ALL i could eat for my supper.)  Don't worry.. ill snack on the other half before bed! *wink*

 

The recipe makes 10-12 one cup servings and includes 20 wraps AND toppings.  Each wrap includes 1/2 cup of the "chili" in each wrap.  This recipe is VERY filling.

 

Calories 514. Carbs 73. Fat 13. Protein 30.

 

If you choose not to include the wraps:

 

Calories 254.  Carbs 29. Fat 6. Protein 24.

 

 

 

Ingredients:

 24 ounces Boneless Skinless Chicken Breast

1 onion, chopped

one 16 ounce can black beans

one 16 ounce can kidney beans

one 8 ounce can tomato sauce

one 14.5 ounce can diced tomato's with green chilies

1 packet taco seasoning

1 tablespoon cumin

**YES a tablespoon.  its not too hot, I promise. 

You NEED this or its VERY bland.**

1 tablespoon chili powder

1 small bag frozen corn (about 2 cups)

 

This is what you have right out of the crock pot, before any toppings...

 

You can serve this over rice, on the tortillas, with corn chips or as a chili! 

Just the chili by itself is 193 calories, 26 carbs, 2 fat and 22 protein! 

 

Now for the toppings..  (and the wraps!)

2 packages (10 count) soft taco Flour Tortillas (mine were 130 calories each)

2 cups shredded lettuce, divided

2 cups diced tomato's, divided

1 large container sour cream (1 tablespoon per wrap)

1 cup fancy shredded Mexican taco cheese, divided

 

Directions:

Mix all top ingredients EXCEPT the chicken in the crock pot and stir very well.  Place chicken on top. Cover with foil, then the lid to the crock pot.  Place on low and cook for 8-10 hours or on high for 6 hours.  30 minutes before serving, remove chicken and shred.  Place back in the crock pot and stir well.  the chili will get VERY thick.  Place the cover back on the crock pot and turn to warm. (Or turn off)  Shred lettuce, dice tomato's and prepare everything to serve.  I suggest having everything on the table so each person can make their own *ONE at a time* because making more than one will cause the wraps to become soggy and they will fall apart.

 

This was SO amazing.  My husband (who isn't calorie counting) kept saying.. WOW!  Can i have another one?  And managed to eat "just one more" four more times!  He finally stopped with SIX of these bad boys!!  This was definitely a keeper!  This recipe made enough for TWO meals (even with the huge amount he ate!) and the VERY best part???

 





 

The ENTIRE meal cost me $16.69 !!!  Yep! I can feed my family for $1.66 per serving!!  That's what I'm talkin' about!!!!  WOO-HOO!!!  That makes me a happy camper!

 

Enjoy!!



Best Freaking Stuffed Peppers Ever (160 Calories)

The title says it all!  These truly are the best freaking stuffed peppers EVER!  I have tried to make the standard hamburger/rice.. toss in other stuff to get the right flavor / consistency / still taste like crap stuffed peppers for years... and once in about three tries they come out great!  And *sigh* i never write it down. So I'm all like..

 

 

AND THEN.. my husband asks me to make them again....

 

THEN I FOUND THESE.

 

 The BEST Freaking Stuffed Peppers EVER.

 

Calories per Serving 160. Carbs 7. Fat 6. Protein 17.  Serving size 1/2 a pepper.

 

 

Ingredients:

1 pound ground turkey (I used 93/7 Jenny-O)

1/2 medium onion, chopped

1 tsp garlic powder

1 tsp cumin powder

3 large bell peppers (i used 2 green, one red)

1 cup fat free chicken broth

1/4 cup tomato sauce

1/4 cup diced tomato's

1 1/2 cups cauliflower (grated)

1/4 cup shredded mozzarella

 

 

Directions:

Slice peppers in half and clean.  Lay in a baking dish that has been gently sprayed with pam spray. (I used olive oil pam spray) Set aside. Lightly spray a medium pan with olive oil spray.  Toss in onion and saute for 2 minutes.  Add ground turkey and cook until done.  Add garlic and cumin powders. Stir well.  Add half of the tomato sauce and half of the chicken broth. Stir well then simmer for 5 minutes.  Toss in cauliflower.  Remove from heat. Taste and salt as needed. Stuff the peppers very full of the meat mixture.  Try to use all of the mixture.  Top each pepper evenly with the diced tomato's.  Pour the remaining chicken broth in the bottom of the baking dish.  Cover tightly with foil and bake at 350 degrees for 45 minutes.  Uncover, sprinkle tops of peppers with cheese, and bake another 5-10 minutes.  Serve hot.

 

These were mouth watering!  The peppers were perfectly done, the meat was very flavorful and needed nothing!  I will try these again, using beans and corn instead of the cauliflower.. and again with rice as the filling on days I need a higher carb/calorie content! I will also make these to freeze and see how they turn out!  I hope you enjoy them!!