Stuffed Chicken with Squash, Zucchini and Cheese (

I love chicken with a little ZING to it!!  The lemon juice in this gives this chicken just enough ZAP to tantalize your taste buds and the veggies stuffed inside mixed with three cheeses gives you all the yummy gooey-ness of a comfort food!

 

AND the kids will never know the veggies are in there! *wink*

 

 

(Sorry for the bad pic.. different phone.)

CALORIES (per serving): 270. CARBS 14.  FAT 8.  PROTEIN 35.
Serving size is two stuffed breast cutlets.

 

Ingredients:

 

8 boneless, skinless thin chicken cutlets, about 3 ounces each.

1/4 cup Kraft Shredded Mozzarella cheese

1/4 cup + 2 tablespoons Kraft Shredded Parmesan & Romano cheese. (in the pasta isle in a glass jar)

1/2 Italian style bread crumbs

1 cup shredded fresh yellow squash

1 cup fresh shredded zucchini

the juice from one fresh lemon

one garlic clove, minced

1 tsp salt

3 tsp pepper

 

The How to:

This is actually very easy to do!  The chicken cutlets are very thin, and you are simply rolling them up!  No need for toothpicks!!! 

 

Rinse your cutlets and pat dry with paper towels.  Lay on clean paper towels and GENTLY sprinkle with salt and pepper.

 

Pam spray a 9X 13 baking dish and preheat your oven to 350 degrees.

 

In one small bowl, (a dinner bowl works well)  mix 1/2 tsp oil, the remaining pepper, a pinch of the remaining salt, the juice one one lemon and stir well. place a spoon in the bowl.

 

In a slightly larger bowl, place 2 tablespoons of the Parm/Romano cheese and the bread crumbs and toss with your fingers.

 

Prepare your workspace.  Left to right you should have your chicken breast, your workplace to roll your chicken, your two bowls and your baking dish to lay the chicken in.

 

In a non stick pan, place 1/2 tsp oil, garlic, squash, zucchini and 1/4 cup of the Parm/Romano cheese.  Saute for no more than 3 minutes.  Remove from heat and allow to cool completely.  Once cooled, add the Mozzarella cheese and stir well.

 

You will do each breast one at a time...

 

On your working surface, flip your chicken breast cutlets over (smooth breast side down) and place 2 measured tablespoons of the vegetable mixture on top of the breast. (measure the mixture well, do not allow spoons to be "heaping")

 

Take the breast over the bowl with the liquid in it.  Spoon the lemon juice mixture over it, and spoon over both sides, without letting go of the breast.

 

Place the breast over bread crumb bowl and cover the breast completely. (try not to turn the breast, as it will lose shape.  The best way to do this is to pick up some of the crumbs in one hand, place the breast in the bowl then cover with the crumbs you picked up.. press gently, then pick up, and gently shake excess.)

 

Transfer the breast, Seam side down into the Pam sprayed baking dish. Gently spray the tops of the chicken with a non stick cooking spray. I use olive oil spray, but also enjoy the butter flavor!  Bake for 45 minutes, uncovered.

 

Served with a half cup serving of chopped broccoli and a half cup serving of carrots, gently salted and without butter, the total meal is 308 calories!!!

 

I hope you enjoy it! <3

 

~Evilone

 

 

 





Turkey Enchiladas (674 Calories - large portion)

Hey Everyone!  Tonight I'm sharing one of my favorite meals, Turkey Enchiladas!  At first, when I heard about these... I wasn't sure about it.  Personally, I'm not a big fan of turkey.  It's dry, and unless its smothered in gravy, or on a sandwich covered in tons of mayo.... (neither is a great choice for someone trying to lose weight!)  Then I just don't want it.  But then, THEN... I made this...

 

The serving size is 2 tortillas, but its SUCH a huge portion, I usually opt for a splurge! Instead of two, I will put one on my plate, and add a slice of Velveeta cheese to my broccoli!! (Everything seen here is portion sizes, other than the cheese.  This was hubby's plate!)

 

CALORIES: 674. CARBS 88. FAT 19. PROTEIN 38. (for 2 enchiladas)

 

Before we get to the recipe, I wanted to share HOW I cooked my turkey.  The reason for this is because several of my recipes I am going to be adding this week will call for "leftover turkey" and i do not mean ground turkey you find at the grocery store.  See, I cook on a budget.. and when I can find a big turkey in the grocery store for $20.. well, I'm going to buy that bird, cook it and feed my family for an entire week on it. 

 

"But MOM?"

 

"Oh honey, turkey AGAIN?

 

"Ugh, I'm so sick of leftovers!"

 

I promise those are NOT words you will hear from my family when I cook using the same meat for 5 days in a row, and I promise, it wont be with yours either.. but we will get to that later.

 

So, how I cook my turkey, for the calories in my recipes that call for "Leftover Turkey." 2 Cups diced  (and packed in the cup) is right around 475 calories.

 

I use a roasting bag and cook a whole turkey in the oven. (If i have just a breast, I cook it in the crock pot.)  I clean the bird, rinse and pat dry. Gently salt the inside of the bird and toss in an onion (peeled and sliced into quarters)  and two WHOLE stalks of celery. (rinse, but do not trim of leaves.)  Then put the bird in the bag (per directions) and Pam spray the top of the bird. (this is in place of the butter.) and cook until done.  You want your turkey to *almost* fall off the bone.  Any less, it wont be done and any more, it will be dry.   **IF YOU COOK IN THE CROCK POT, COOK BREAST SIDE DOWN** This will cause all juices to run into the breast, rather than out of it.

 

Now, back to the recipe.

 

Ingredients:

2 cups Leftover Turkey, diced.

1 1/2 cups leftover stuffing, prepared. (I just prepare a box of stove top and measure out what i need)

1 packet turkey gravy mix. prepared with 1 1/2 cups of water (NOT 1 cup like it calls for) You will need one cup for the mix, and 1/2 cup to put in the baking dish.

(OR Brown gravy mix, we have made it with both, and prefer the brown however my mother in law's family prefers with the turkey gravy!)

1/4 cup Shredded Mozzarella Cheese (for the filling)

1/2 cup Shredded Mozzarella Cheese (for the top) 

1/2 can DRAINED Hunt's Diced Tomato's

1 pack (8 each) My Essentials 130 calorie 9 inch round Burrito Size Flour Tortillas.

 

Directions:

Mix in a large bowl, the turkey, stuffing, 1/4 cup mozzarella cheese, and ONE CUP of the gravy. Mix together well.  Warm tortillas. Pam spray a 9X13 baking dish. Place 1/2 cup of the gravy mix into the baking dish. Lay out each tortilla and Measure 3 tablespoons... (not a standard spoon you pulled out of your drawer.  USE a tablespoon!)  of the stuffing mix into the center of each tortilla. Roll and place, seam side down into the baking dish.  You will not use all of the stuffing mix.  The tortillas should fill the baking dish.  Top the rolled tortillas with the remaining stuffing mix, then top with the tomato's. Sprinkle the remaining cheese on top and if you wish.. top with peppers or black olives! (not included in the calorie count)

 

This is what you should have so far!!

  

 

Cover with foil and bake at 350 degrees for 35 minutes.  Remove foil and bake another 5 minutes.

 

and now you have a yummy meal to feed a bunch! 

 

 

 

Enjoy!  ~Evilone

 

 

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!! 

 



Split Pea, Ham and Potato Soup (308 Calories)

Split Pea, Ham, Potato, Carrot, Celery.. and lots of "Mmm's"

 

Now keep in mind.. its green, and I'm no photographer.. lol

 

Calories Per Serving 308. Carbs 66. Fat 1. Protein 26.

 

Serving Size 2 Cups.

 

INGREDIENTS:

 

Crock pot. 

(Gotta love a crock pot!  I used a standard round crock for this.  If you are using a larger oval pot, double this recipe.  This soup freezes very well, however i suggest you boil and add the potato's and carrots after you thaw it and are ready to serve it.)

1 bag dry split peas

2 cups cooked ham steak.

3 stalks celery, chopped

half of a small bag baby carrots, each piece chopped in half.

4 medium potato's, peeled and chopped into small cubes

2 tsp salt

1 tsp pepper

1 bay leaf

1 tsp garlic

1/2 an onion, diced

2 chicken broth cubes

enough water to fill the crock pot 2 inches from the top.

 

Directions:

 

Rinse beans and sort. (No need to soak over night.. this cooking method will cause the beans to literally mush into a thick soup!)  Place into the bottom of the crock.  Add salt, pepper, bay leaf, garlic, onion, celery, onion and broth cubes and water.  Put on the WARM setting before bed and allow to WARM all night. Stir every time you wake.  In the morning before work, stir very well. Add the ham, carrots and potato's and turn setting to LOW.  Allow to cook throughout the day.  Stir very well again before serving.  If too thick, add small amount of water until consistency is to your liking.  I prefer it thick and hearty!  Serve with a crusty bread!  (Calories not included in the bread!) 

 

 



Cauliflower with White Sauce (197 Calories)

I JUST FOUND MY NEW BEST FRIEND!!!

 

CALORIES 197. CARBS 23. FAT 9. PROTEIN 9.  PER SERVING

 

(this recipe below serves TWO.. these are HUGEEEEEE portions! You could easily split your portion into 2 for a 100 calorie snack!)  

 

THIS, is Cauliflower in white sauce..

 

Now, what exactly IS cauliflower in white sauce you ask?

 

Well, let me tell ya.  Its 200 calories of absolute COMFORT FOOD.

 

TWO big, hearty, filling cups of MASHED POTATO'S AND GRAVY!!

 

Well, that's what it taste like anyway!  EXACTLY like it!

 

oh my yum. =)

 

Here is how ya fix it....

 

Ingredients:

 

2 T. butter, melted in a pan.

 

2 T. flour

 

1 C. 2% milk

 

1 head raw fresh cabbage, cut into pieces and rinsed.

 

salt and pepper to taste

 

fresh green onions

 

Directions:

 

Place cauliflower into a pot of water and bring to a boil.  Cook until tender, to your liking.

 

While cooking, melt butter in a small pan.  Remove from heat.  Add flour and whisk very well, until smooth.  Add milk and stir very well, again until smooth.  Place back on the heat and whisk until thickened.

 

Drain cauliflower and plate.  Cover with white sauce.  Sprinkle with salt, pepper and green onions.

 

Serve immediately.

 

(This was my husbands plate for supper tonight, but wanted to show how much on a standard "dinner plate" this made! The recipe serves TWO! (this was only half of it!!)   Its HUGE!  and he is a BIG man, and couldnt eat all of this!) 

 

 



Braided Spaghetti Bread (535 Calories)

Holy Moly!

 

This is the best thing since...

 

Well, spaghetti and garlic bread!

 

 

Braided Spaghetti Bread

 

Each loaf serves 5

PER SERVING: Calories 535.  Carbs 63.  Fat 15.  Protein 30.

 

This is AMAZING & SIMPLE!!

 

Ingredients:

1 loaf (store brand) frozen bread (thawed to ROOM TEMP)

1 cup THICK spaghetti sauce (plus more for topping, if you wish. (not included in calories)

8 ounces of Mozzarella cheese, diced into cubes

6 ounces spaghetti, cooked, drained and rinsed. (we used white pasta)

1/2 pound 85/15 cooked and drained hamburger meat (pan fried)

2 tablespoons Parmesan cheese (the kind you put on pizza or spaghetti)

1 egg white

spices - garlic powder and parsley flakes

 

Directions:

Set loaf of bread dough out to thaw to room temperature. 

 

In the mean time, Cook pasta according to directions, drain and rinse in cool water.  Allow to drain very well.  Set aside.  Brown and cook burger until no longer pink.  Drain very well.  Mix together pasta, burger and spaghetti sauce.  Set aside.

 

Dice block mozzarella cheese and set aside.

 

Once bread dough is thawed and room temperature, roll out to about 12 X 16 rectangle.   Lay your mixed spaghetti Down the center of the rectangle (lengthwise) and then place the cheese on top.  You will cut "strips" along the sides of the dough.  (see picture below for visual)

 

 

Take one end and lay it on top of your spaghetti.  Do the same with the other end.  This will "close" both ends of your spaghetti bread loaf.  With the strips, pull one side, then the other over the bread to form a "braid" and continue until you are finished with all the strips.

 

 

Brush the top and sides of the bread loaf with egg white.  Then sprinkle garlic powder, and parsley and the 2 T. Parmesan cheese on top!  Bake at 350 for 35 minutes or until brown on top!

 

Allow to sit for 10 minutes and slice with a bread knife.  Serve as it, with a salad, or serve with spaghetti sauce on top!  MmMmMmMmMm!

 

I hope you enjoy it!

 

~Evilone

 

 

 

 

 

 



Crock Pot Taco Casserole (629 Calories)

There is nothing better than tacos... that is, unless they come out of the crock pot!

 

Calories 629. Carbs 57. Fat 30. Protein 33. (per serving = 1/6 of the casserole including sour cream, not including veggie toppings)

What's not to love about crock pot tacos!

(i use an oval 5qt. crock pot, but this can also be made in a round one)

 

1 pound ground beef, pan fried and drained well and seasoned with one taco packet (prepared as the packet calls for).

9 soft taco size flour tortillas

1 can chili with beans

1 cup frozen corn

1 cup shredded cheddar

a few sprinkles onion, and garlic powder

2 T. sour cream *not low fat or fat free*

 

Pam spray crock pot well.  Layer 3 tortillas in bottom of crock pot.  Then, half the hamburger mix, 1/2 cup cheese, 3 more tortillas, the other half of the burger mix, corn, can of chili with beans, garlic & onion powder, a thin layer of salsa, the last 3 tortillas and the rest of the cheese. It MUST be in this order.  Turn crock on LOW and cook for 3 hours.  Then turn crock on high for one hour or until the cheese is melted and the tortillas start to brown a little on the edges.  Turn crock off and uncover for 30 minutes before serving.  Slice through with a knife and serve with sour cream.  (Any veggie toppings will be extra calories.) 

 

 

I got RAVE reviews from the family on this one & I hope your family enjoys it also! 

 

Crock Pot Cabbage Casserole (377 Calories)

Very simple and easy recipe.  Its one you have to "season to taste" but once you get it right.. its amazing!

Calories 377. Carbs 29. Fat 13. Protein 35. (per serving of 1.5 cups)

If you choose to add Mozzarella Cheese (which I do very often) Your Nutrition facts are:

Calories 431. Carbs 29. Fat 17. Protein 40. (same serving size)

CROCK POT CABBAGE CASSEROLE

 

2 pounds 85/15 ground beef, cooked and drained well.

1 head of cabbage, cut into hunks

2 cans tomato's (diced, with juice)

1 cup dry elbow noodles, cooked and rinsed.

Garlic & Pepper Seasoning.

(you may add peas, carrots, onion, corn or any other thing you would like, for additional calories)

 

Place cooked burger in the bottom of the crock.  Place chopped cabbage (raw) on top.  Mix tomato's and garlic & pepper seasoning and pour on top.  Allow to cook on high for 4 hours or low for 8.  Once Cabbage is tender, toss in cooked elbow noodles. (when i boil my noodles, i boil frozen veggies with them to save time!)  If you choose to add the cheese, toss in 1/2 cup and stir. Then top with another 1/2 cup and allow to melt. (about 15 minutes on low)

 

 

Enjoy! <3

 



Alfredo Lasagna Rolls (433 Calories)

So my last blog post, I made No Waste Lasagna.  This is very similar!

 

 

Calories 433. Carbs 26 Fat 24. Protein 28. per serving.

One Serving is one lasagna roll.

8 cooked and rinsed lasagna noodles

1/2 cup whole fat ricotta cheese

2 cups mozzarella cheese

3 T. Parmesan cheese

1 cup chopped fine fresh raw broccoli tops

2 cups cooked (roasted is what i use) chicken breast, diced small or shredded.

1 1/2 jars Alfredo Sauce. (I use Bertoli, or make my own)

 



So basic rules to the No Waste Lasagna still applies!

Boil lasagna noodles according to package directions.  Once cooked, rinse in cool water. Lay flat and dab with a paper towel to dry the side that's "up."  Thinly spread Ricotta cheese on each noodle.  Top with very fine chopped fresh broccoli.  Top with shredded mozzarella.  Top that with shredded cooked chicken breast.  Roll noodle up and lay, seam side down  (in a 9X13 Pam sprayed baking dish, if you are cooking them now.)

**If you are freezing, please go to the bottom of the page and follow the directions now.  If not, please continue.**

Top with 2 jars Alfredo sauce (or make your own.. see HERE  )  on top.  Toss more of the chicken, broccoli and a little Parmesan cheese on the sauce, then cover with more mozzarella cheese.

Bake at 350 degrees for 45 minutes, or until top is bubbly and golden!

**Freezing directions:  Lay the prepared rolls on a Pam sprayed cookie sheet, seam side down and freeze until slightly firm, about 2 hours. Then place into Ziploc freezer bags. When you are ready to cook them, place in a Pam sprayed baking dish & follow the rest of the recipe, adjusting the cooking time from 45 minutes to 90 minutes. You can have a single serving or an entire meal at your fingertips by freezing these rolls!**


Easy Peasy!  Hope you enjoy!

No-Waste Lasagna! (561 Calories)

Even though my family is only made up of four, my hubby is a big man.. and boy can he eat!  Typically, I cook enough for 8 people so everyone gets enough and there is something left over for my home-schooled daughter for lunch the next day.  However, I HATE cooking lasagna.  I always end up throwing part of it away and I really hate to waste food!

Lasagna Rolls are really great because you can make a large batch, and freeze the ones you wont use right away for later use!  This is right up my alley.  As much as I LOVE to cook, sometimes you just aren't feeling it, ya know what i mean? 

This is just a very basic recipe because I wanted to try them without spending a lot of cash.

Calories 561. Carbs 52. Fat 20. Protein 46. 
This is for two rolls. Serves 4 people.

Basic Lasagna Rolls

8 lasagna noodles, boiled according to package directions, rinsed and laid flat on aluminum foil.

1.5 cups of mozzarella cheese, divided.

1/2 cup ricotta cheese or cottage cheese, divided.

1 pound hamburger, cooked and drained well.

1 large jar spaghetti sauce.

 

Mix cooked hamburger with spaghetti sauce and heat through.

spread 1/4 cup of the ricotta/cottage cheese evenly on each flat noodle, then sprinkle 3/4 cup mozzarella cheese on top.  Roll each noodle and place seam side down in a Pam sprayed 9 X 13 baking dish.

 

**if you are making some to freeze, lay the prepared rolls on a cookie sheet, seam side down and freeze until slightly firm, about 2 hours.  Then place into Ziploc freezer bags.  When you are ready to cook them, place in a baking dish & follow the rest of the recipe, adjusting the cooking time from 45 minutes to 90 minutes.**

 

 If there is any ricotta/cottage cheese left, place on top of the noodle.  Cover the rolls with the burger/sauce mix, then top with mozzarella cheese.

Bake uncovered on 350 degrees for 45 minutes or until hot, bubbly and the cheese on top is melted and golden. 

 

 

You can add veggies in with the sauce for a healthier option or try the Mexican style by using a taco packet in with the burger and spaghetti sauce and Mexican cheese in place of the mozzarella! Or try shredded chicken in an alfredo sauce and ricotta/mozzarella cheeses with spinach!

Check out the Alfredo Lasagna Rolls !

 

The possibilities are endless!

 

ENJOY!

 

 



Crock Pot Breakfast Casserole (333 Calories)

I LOVE Breakfast casserole!  My Mom used to bake it in the oven for me when i was a little girl.  I have also made this recipe but it was just... lacking, for my adult taste buds.  Plus, no one likes to get up 45 minutes earlier than they have to, in order to give their family a hot breakfast!

SO I got to thinking.. and looking.  I found a few recipes for a crock pot style breakfast casserole, but they all used hash browns and Mom used bread.. so I kept searching. Bupkist. Nada thing I could find that was even CLOSE to what she made.

Then, I decided not only would I make this in the crock pot, and make it better, I would also make it LOW CALORIE!!  Heck yeah, I can do that, right?  RIGHT?

 

YES!  YES I CAN!!

 

 

Calories 333. Carbs 27. Fat 14. Protein 26.  (Per serving. Serves 6. )

 

Crock Pot Breakfast Casserole

(Low Calorie)

1/2 pound Turkey Sausage

10 slices of bread

10 teaspoons yellow mustard

12 eggs

1.5 cups milk

1.5 cups shredded cheddar*

*With this recipe, i prefer to grate my cheese from a block, because when i measured & weighed shredded cheese from a bag, it weighed close to 8 ounces, (typical) BUT when i shredded my own, and weighed the cheese, it weighed 5 ounces. (So i was able to use less, and it tasted better!)

Pam spray your crock pot.

 

Spread thin, one teaspoon of mustard on each slice of bread. Re

move any excess mustard. This should be a very thin layer. Cut the bread into 9ths. (like a tic tac toe board) and place in the bottom of the cooker. In a saucepan of water, boil the turkey sausage until done. Drain well, removing as much of the water (and fat!) as you can. Top the bread with your shredded cheese. Top the cheese with the cooked Sausage.
 

In a large bowl, whisk together very well, 12 egg whites, and the milk. Gently pour into the crock, over the other ingredients.
 

Cover and cook on LOW for 4-6 hours.





*

 

This smells AMAZING.  I had to keep reminding hubby not to open the crock pot while it was cooking!  This was truly a great recipe for SO many reasons!  You can prepare this in the morning for supper but if you do prepare it for breakfast, it really fits ALL families! Since I have teenagers, they can get up on their own and have a hot meal.. while I sleep in!!  SCORE!!!

 

I hope you enjoy this as much as we do!

 

Not so Boring Chicken (338 Calories)

I love chicken.  I love it more than chocolate. I fix it ENTIRELY too much, according to my "red meat and potatoes" husband! I could eat chicken every day of every week of every month of.. Well, you get the idea. 

As much as I love chicken, it can get pretty boring. Fried isn't really the healthiest way to go, and you can only season and saute or grill it so many ways and typically, oven-baked chicken gets dry. Blah.


This is Oven Baked Boneless Skinless Chicken Thighs with Sour Cream Sauce.  MmmMmm.

Calories 338.  Carbs 3. Fat 20.  Protein 33.

The serving size is 6 ounces of chicken which is about 2 boneless skinless thighs. Feeds 4 people.

Chicken Thighs with Sour Cream Sauce

8 Boneless Skinless Chicken Thighs

1/2 Cup Sour Cream (i do not use low or fat free)

1/4 Cup Parmesan Cheese (The kind you put on pizza)

2 t. Garlic powder, or Garlic & Pepper Powder

Pam Spray

 

Place the chicken thighs in a Pam sprayed 8X10 baking dish. Mix well, sour cream, Parmesan cheese and garlic pepper spice or garlic powder.  "Plop" some on each chicken thigh and spread it to cover the top.  (Don't cover the sides) Bake 350 uncovered, for 45 minutes - 1 hour.

 

I paired this with some rice & veggies and the kids begged me to make it again tomorrow!  This entire meal (portion shown) was only 637 calories!  I hope you enjoy it as much as we did!