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 

---------------------- 

SautĂ© 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

Saturday, March 19, 2011

Saturday Stumbles - - 3/19/11





My favorite article about parenting right now: Honest Parenting Not Perfect Parenting

I want to make this for Connor but I wil have to wait until he gets a litte older: My God Can

Favorite New (to me blog): She Wears Flowers

Craft I want to make: Beautiful Black Beaded Necklace

Easter Craft I love: Faux Chocolate Egg Tree and Easter Candle Holder

Recipe I want to try: Croquembouche Cupcakes

Totally cute party I love:
Laura’s Cirque du Bebe Baby Shower

Product I'm loving: Instant Photo Necklace