The Blog of Cupcake

Friday, October 19, 2012

Broccoli & Cheese Frittata

Broccoli & Cheese Frittata... (Pretty good!!)

Serves 4 (it says 2, but that's a lot for only two people!! I fed my whole family!)
Prep time: 5 minutes Cook time: 10-14 minutes

1 - 10 oz box Green Giant Broccoli & Cheese
1 cup Egg (That's about 4 eggs or Egg substitute will lower calories)
1/4 cup minced shallot (I used 1/4 cup chopped onion)
salt/pepper to taste
Pinch of Cayenne pepper (optional, I did not use this, so it's not in the calories)
1 Tbl fresh minced dill (also, I didn't use this!)

Cook broccoli and cheese according to package instructions. Pour into a medium sized bowl, use the back of a fork to break up large pieces of broccoli. Whisk in eggs, onion, salt & pepper. Spray a standard sized nonstick omelet pans with cooking spray (I don't have one so I used a deep dish type fry pan). Heat pan over medium high heat and pour egg mixture. Cook, without stirring, for 5-7 minutes or until bottom is set. Move pan to oven and broil on low for an additional 5-7 minutes or until top is set.

Garnish with dill and serve (I don't like dill, so I didn't add this!!)

I cut it into 4 even pie pieces, and served it that way.

Now to what your all waiting for the calories per serving, (that's how I made it without dill or cayenne pepper and with eggs not a substitute and with onion not shallot. AND with dividing it into 4's not in two)

Total Fat: 8.3 g
Cholesterol: 196.7 mg
Sodium: 423 mg
Total Carbs: 6.6 g
Dietary Fiber 0.8 g
Protein: 7.4 g
Calories: 133

From myfitnesspal.com friend: http://www.myfitnesspal.com/sherita461972

Thursday, October 18, 2012

General TSO Chicken

ngredients:
1lb boneless skinless chicken breast, cut into 1″ chunks
2 tbsp + 1 tsp cornstarch, divided
1 tbsp minced garlic
1 tbsp minced ginger
1/4 cup low sodium soy sauce
1/4 cup low sodium chicken broth (or veggie broth)
1 tbsp hoisin sauce
1 tbsp rice wine vinegar
1 tsp chili oil (or sesame oil)
1 tsp honey
2 tbsp tomato paste
scallions, sliced
2 tbsp white sesame seeds
optional: 1 tbsp dried thai chilies

Step by Step Instructions:
1. Preheat oven to 375
2. Toss chunks of chicken with 2 tbsp corn starch
3. On a cookie sheet, spread chicken chunks into a single layer
4. Bake chicken for 12-15 minutes, until cooked through
5. In a medium saucepan, combine garlic, ginger and chili oil, saute for 2 minutes
6. Add soy sauce, broth, vinegar, honey, tomato paste and hoisin sauce
7. Simmer mixture on medium heat for 4-5 minutes
8. Dissolve 1 tsp of cornstarch in 1/4 cup of cold water
9. Add cornstarch to sauce mixture, stirring
10. Continue to simmer sauce for another 3-4 minutes, until it begins to thicken
11. Toss cooked chicken with sauce, coating thoroughly
12. Serve chicken with 1 tbsp sesame seeds and scallions

Nutrition Info: makes 4 servings
236 calories
28g Protein
7g Fat

Also from: http://www.myfitnesspal.com/lyssa62

Wednesday, October 17, 2012

Mexican Lasagna

Ortega - Taco Seasoning Mix, 1 container (6 tbsp ea.)
Jimmy Dean - Fully Cooked Turkey Sausage Crumbles, 2 bags (2 1/2 cups ea.)
Old El Paso - Refried Beans, Fat Free, 2 container (1 4/5 cups ea.)
Newman's Own - Salsa Con Queso - Medium, 30 Tbsp (1 jar)
La Tortilla Factory - Small Whole Wheat Tortillia High Fiber/Low Carb, 1 pkg (10 tortilla (36g) ea.)

I warm the turkey sausage mixed with the taco seasoning package in the microwave for a few.....warm up the salsa con queso for a few in the microwave....and warm the refried beans up for a few in the microwave.....then form the assembly line.

preheat the oven to 350 and lightly spray your cake or lasagna pan

put a light layer of the warmed up cheese on the bottom of the pan.. Start layering like you would lasagna. Tortillas, cheese, beans, meat (repeat) My pan fits 2 tortillas as a layer. So mine ends up being 5 layers tall. When done layering, cover and cook for about 25 minutes and then let stand like 5. Slice and serve. I cut mine into 15 servings.

I get these readings per serving:

170 calories
20 carbs
7 fat
7 fiber
1103 sodium
3 sugar

and I treat myself to 2 (two) helpings and it fills me up!

I got this from my friend on myfitnesspal.com: http://www.myfitnesspal.com/lyssa62

Chicken Enchilada Soup

Chicken Enchilada Soup - makes six large servings at 260 calories each

2 tsp olive oil

3 cloves garlic - minced

1 onion, chopped

3 cups Fat Free, Reduced Sodium chicken broth

8 oz tomato sauce (no sugar added)

1 cup dry black beans, soaked overnight and rinsed/drained (or use canned, make sure to rinse and drain)

14.5 oz can petite diced tomatoes, I used green chile petite diced tomatoes

2 c frozen corn

1 t cumin, ½ t dried oregano (I actually replaced this with a chipotle chili spice blend)

1.25 lb boneless skinless chicken breast

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Sauté onion & garlic in oil for 3 – 4 minutes. Slowly add broth & tomato sauce; bring to boil.

Pour into crock-pot. Add beans, tomatoes, corn, cumin, & oregano. Stir.

Add uncooked chicken; cover & cook on LOW 4 – 6 hours.

Remove chicken & shred. Add back to crock pot. Serve topped with cheese & FF sour cream, if desired.

I got this recipe from a friend on myfitnesspal.com: http://www.myfitnesspal.com/spinachsmoothies