Chicken Asparagus Rolls & Rice

Yummy, yummy, yummy.   I love things that are tasty and yet good for you.   I love the mixture of the flavors in the marinate.   Calorie count on this awesome dish is 172 calories just for the chicken.  If you have the rice with parmesan cheese it's 321 calories.   If you omit the parmesan cheese on the rice it's 284 calories.  

CHICKEN ASPARAGUS ROLLS & BROWN RICE
(serves 4)

Ingredients:
*1/3 cup soy sauce
*juice squeezed from 2-3 oranges (1/3 cup)
*2 garlic cloves, minced
*2 teaspoons, freshly grated ginger
*juice squeezed from 1 lemon
*zest from 1/2 lemon
*zest from 1 orange
*1/2 teaspoon sesame oil
*1 teaspoon honey
*1 teaspoon brown sugar
*8 asparagus spears
*4 (4 oz) boneless, skinless chicken breasts
*1 teaspoon sesame seeds
*4 green onions, chopped
*1 cup brown rice
*2 1/4 cups water
*4 green onions, chopped
*1 garlic clove, minced
*1/4 cup fresh grated parmesan cheese (optional)

Directions:
~In a zip-loc bag mix soy sauce, orange juice, 2 cloves garlic, ginger, honey, lemon juice & sesame oil.
~Pound chicken breasts to about 1/8 inch thickness.
~Add chicken to soy sauce marinate.
~Marinate for at least 1 hour in refrigerator.
~In a medium pot, pour in rice, water, 1 clove garlic & 4 green onions.
~Bring water to a full boil over high heat.
~Reduce to low heat, cover and cook for 45-50 minutes (or until the rice is tender).
~Add parmesan cheese, and cover, set aside, until chicken is cooked.
~Set oven to broil.
~Bring a small pot of water to a boil.
~Place asparagus spears in water and cook for 4 minutes.
~Place asparagus spears in ice water to stop the cooking.
~Remove and pat dry.
~Spray cookie sheet with a cooking spray.
~Set a cooling (or wire) rack on a cookie sheet.
~Remove chicken from marinate.
~Put marinate into a small pan and simmer over low heat.
~Place 2 asparagus spears into each chicken breast.
~Roll chicken around the asparagus and place seam side down on wire rack.
~Broil for 7 minutes.
~Turn chicken and broil for 7 more minutes.
~Scoop rice onto 4 plates.
~Place chicken over rice.
~Drizzle on desired amount of hot marinate.
~Sprinkle with remaining green onions & sesame seeds.

Spanish Rice Bake

I really like this recipe.  Not only is it low in calories (290 calories), but very tasty.   Great meal for a Mexican meal night.

SPANISH RICE BAKE
(serves 6)

Ingredients:
*1 pound lean ground beef
*1 yellow onion, finely chopped
*1/2 green bell pepper, chopped
*1/2 red bell pepper, chopped
*2 garlic cloves, minced
*2 cups stewed tomatoes
*1 cup water
*3/4 cup brown rice
*1/2 cup chile sauce
*1 teaspoon salt
*1 teaspoon brown sugar
*1/2 teaspoon ground cumin
*1 teaspoon dried cilantro
*1 teaspoon dried oregano
*1/2 teaspoon worcestershire sauce
*1/2 cup reduced fat cheddar cheese, shredded

Directions:
~Preheat oven to 375 degrees.
~In a large skillet, brown the ground beef.
~Drain any execs fat.
~Put the cooked ground beef into a large pot.
~Add onion, green pepper, red pepper, garlic, tomatoes, water, rice, chile sauce, rice,salt, brown sugar, cumin, oregano, cilantro, worcestershire sauce & pepper, cook over medium-low heat.
~Bring to a boil, and reduce heat to a simmer.
~Cover and cook for 40 minutes or until the rice is done.
~Transfer mixture to a 2-quart casserole dish.
~Sprinkle cheese over rice mixture.
~Bake for 15 minutes & serve.

Grilled Bacon, Pear & Cheese Sandwich

This sandwich is a litter higher in calories (230 calories) than most of my sandwiches, but not to bad.   It would be a lot more, if I used regular bacon, bread, jam & butter.   I love the combination of the flavors.

GRILLED BACON-PEAR-CHEESE SANDWICH
(serves 2)

Ingredients:
*4 slices whole wheat light bread
*2 teaspoons sugar free raspberry jam
*1/4 cup barlett pear, peeled and thinly sliced
*4 slices turkey bacon, cooked
*4 slices low-fat mozzarella cheese

Directions:
~Preheat skillet, griddle or panini press to medium-high heat.
~Layer each sandwich in this order, bread, 1 teaspoon jam, 1/8 cup sliced pears, 2 slices cooked bacon, 2 slices of cheese & another slice of bread.
~Spray pan with a cooking spray, grill sandwich for 4-5 minutes, or until the cheese starts to melt and top is golden brown.
~Flip and brown the other side of the sandwich and cheese is completely melted (if using a panini press, remove when cheese is melted).

Peanut Butter Cream Pie

To be honest, I just threw this pie together.   I needed to make something for a party and didn't want to go out to the store, so I made it with what I had around the house.   It turned out wonderful.  I love the salty-sweet tastes together.

PEANUT BUTTER CREAM PIE
(serves 8)

Ingredients:
*1 (12 ounce) package cream cheese, softened
*1 (12 ounce) container of cool whip, thawed
*1 cup peanut butter (I used fresh ground)
*1 cup powdered sugar
*1/2 cup milk 
*2 cups pretzels
*1/2 cup pecans
*1/4 cup butter
*1/8 cup granulated sugar
*Caramel ice cream syrup (optional)
*Chocolate ice cream syrup (optional)

Directions:
~In a blender or food processor, mix the pecans & pretzels until crushed very small.
~Mix in granulated sugar.
~Mix in butter until mixture comes together.
~Press pretzel mixture into a 8x8 inch pan or a pie plate.
~In a large mixer bowl, cream the cream cheese & peanut butter.
~Add powdered sugar & milk, mix until well incorporated.
~Gently mix in cool whip.
~Pour evenly over pretzel crust.
~Squeeze a small amount of caramel syrup & chocolate syrup over peanut butter mixture.
~Cover & freeze for 4 hours.
~Remove from freezer about 10 minutes before serving.

Grilled Chicken & Spinach Salad with Balsamic Vinaigrette Dressing

The marinated chicken & the homemade dressing makes this recipe wonderful.   You want to make sure you marinate the chicken for at least 3 or 4 hours.   I will normally throw the chicken in the marinate in the morning if having it for dinner.  This amazing salad is only 190 calories and that's with the dressing.

GRILLED CHICKEN & SPINACH SALAD WITH BALSAMIC VINAIGRETTE
(serves 4)

Marinate Ingredients:
*4 boneless skinless chicken breasts, 4 oz each
*1 (10 ounce) bag baby spinach
*1/2 onion, thinly sliced
*1/2 red bell pepper, sliced into thin strips
*1/2 cucumber, diced
*1 tomato, diced
*1 carrot, sliced thin
*lemon juice, freshly squeezed from 1 lemon
*2 teaspoons water
*1/4 teaspoon dried oregano
*1/4 teaspoon dried basil
*2 garlic cloves, minced
*1 tablespoon onion, minced
*1/2 teaspoon kosher salt
*1/4 teaspoon black pepper

Balsamic Vinaigrette Dressing Ingredients:
*grated lemon peel, from one lemon
*1/4 teaspoon dried basil
*2 tablespoons onions, minced
*1/2 teaspoon minced garlic
*1 tablespoon water
*2 tablespoon extra virgin olive oil
*3 tablespoons white balsamic vinegar
*1/2 teaspoon salt
*1/4 teaspoon black pepper

Directions:
~In a gallon size zip-loc bag, mix lemon juice, 2 teaspoons water, oregano, 1/4 teaspoon basil, 2 garlic cloves, 1 tablespoon minced onions, kosher salt & 1/4 teaspoon black pepper.
~Add chicken breasts, seal bag, & marinate in the refrigerator for at least 4 hours.
~Blend lemon peel, 1/4 teaspoon dried basil, 2 tablespoons minced onion, 1/2 teaspoon minced garlic, 1 tablespoon water, olive oil, white balsamic vinegar, 1/2 teaspoon salt & 1/4 teaspoon pepper, until mixture is smooth.
~Preheat your grill or indoor griddle to medium-high heat.
~Spray with a cooking spray to prevent sticking.
~Once grill/griddle is hot, put chicken on it.
~Cook on both sides about (4 minutes on each side) until chicken is done.
~Remove and set aside.
~Mix spinach, sliced onions, carrots, cucumber, red pepper & tomato into a large bowl.
~Divide salad into four servings.
~Cut on chicken breasts and lay over salads.
~Pour vinaigrette over salads & serve.

Balsamic Vinaigrette Dressing

Turkey Cucumber Wrap

Quick and easy lunch to make.  Very good, very filling and low in fat & calories.  This is about 215 calories.

(This picture, I only have about 2 ounces of turkey on it, rather than the 1/4 pound)

TURKEY CUCUMBER WRAP
(serves 2)

Ingredients:
*1/2 cup cucumber, chopped
*1/4 cup no-fat cream cheese, softened
*2 low carb whole wheat tortillas
*1/2 pound smoked turkey breast, sliced thin
*1/2 cup alfalfa sprouts (optional)
*1/8 cup onions, chopped (optional)

Directions:
~Stir the cucumber & alfalfa sprouts into the cream cheese.
~Let sit for 10 minutes.
~Spread evenly over tortillas.
~Layer turkey over cream cheese spread.
~Place chopped onion over turkey.
~Roll tortilla up and serve.

Variation:
`add a slice of your favorite cheese.

Chocolate Cake & Frosting

Wow!   If you are in need of a chocolate fix, this will more than take care of it.   Super moist.  This is the type of cake that you need a nice cold glass of milk to go with it.   Don't worry about the thin consistency of the batter, it's will bake up fine.

CHOCOLATE CAKE & FROSTING
(serves 12)

Ingredients:
*2 cups white sugar
*1 3/4 cup all-purpose flour
*3/4 cup unsweetened cocoa powder (I use dutch chocolate)
*1 1/2 teaspoons baking powder
*1 1/2 teaspoons baking soda
*1 teaspoon salt
*2 large eggs
*1 cup whole milk
*1/2 cup vegetable oil
*2 teaspoons pure vanilla extract
*1 teaspoon instant coffee
*1 cup boiling water

Frosting Ingredients:
*3/4 cup butter, softened
*1 1/2 cups unsweetened cocoa powder
*1 teaspoon instant coffee
*5 1/2 cups powdered sugar
*2/3 cups heavy cream
*1 teaspoon pure vanilla extract

Cake Directions:
~Preheat oven to 350 degrees.
~Grease & flour tow 9 inch cake pans or a 9x13 inch pan.
~In a large mixing bowl, stir the white sugar, flour, cocoa, baking soda, baking powder & salt.
~Mix in eggs one at a time.
~Add milk, vegetable oil & vanilla.
~Mix for 4 minutes on medium speed.
~Dissolve 1 teaspoon instant coffee into the boiling water.
~Stir coffee mixture into the cake batter by hand.
~Pour evenly into the prepared pans (about 3 cups each pan), or all of the batter into the 9x13 inch pan.
~Bake for 35-40 minutes, or until a toothpick inserted comes out clean.
~Remove from oven and cool for 10-12 minutes, before removing the cake from the pans.  I do not remove the cake when using a 9x13 inch pan.
~Allow the cake to cool completely before frosting.   I like to gently put plastic wrap over the cake as it cools.  It helps keep it moist.

Frosting Directions:
~In a large mixing bowl, cream butter until light and fluffy.
~In a medium bowl, mix cocoa, instant coffee & powdered sugar.
~Pour vanilla into cream.
~Stir in the cocoa mixture & cream mixture alternately into the butter mixture.
~Beat until a spreading consistency.  If it's to thick for you add a few drops of cream.
~Put one layer of cake onto a cake plate.
~Cover first layer with frosting.
~Add next layer of cake.
~Frost the top and sides of cake.

Variations:
~Put your favorite candy on top (peanut butter cups are wonderful on it).
~Sprinkle cocoanut on over the top.

Chicken Sausage & Pasta

Yummy!   Simple & quick to make.  Low in calories, around 280 calories.   Tastes wonderful.  Very filling.  What's not to like about this dinner?

CHICKEN SAUSAGE & PASTA
(serves 4)

Ingredients:
*6 ounces chicken sausage, removed from casing
*1 medium yellow onion, chopped
*1/2 red bell pepper, chopped
*1/2 green bell pepper, chopped
*4 garlic cloves, minced
*5 ounces chopped frozen spinach, thawed
*1 medium tomato, chopped
*1 teaspoon olive oil
*3 tablespoons, fresh grated parmesan cheese
*1 1/2 cups chicken stock
*1 teaspoon dried basil leaves
*1 teaspoon dried oregano

Directions:
~Bring a large pot of salted water to a boil.
~Add pasta and cook for 10 minutes, or until al dente.
~Drain pasta and set aside.
~In a large skillet, heat olive oil, onions, green & red pepper and sausage, until sausage is no longer pink & veggies are soft.
~Add garlic, chopped tomato, chicken broth more minutes.
~Add chopped tomato, chicken broth, basil leaves & oregano, and cook for 5 more minutes, over medium heat.
~Add chopped spinach, cover and simmer for about 10 minutes.
~Add cooked pasta to mixture.
~Sprinkle with parmesan cheese & enjoy.

HEALTHIER WAFFLES

My family loves to have breakfast for supper, or as we call it 'Brupper'.  The problem is most of my pancake & waffle recipes are not that low calorie or fat.   This is pretty good.   You need to make sure the waffle iron is hot, hot or they don't crisp up (but still are very good).  About 160 calories for the full waffle.

HEALTHIER WAFFLES
(serves 4)

Ingredients:
*1/2 cup all-purpose flour
*1/2 whole wheat flour
*2 teaspoons baking powder
*2 tablespoons sugar
*1/4 teaspoon salt
*2 egg whites
*3/4 cup skim milk
*1/4 cup unsweetened applesauce
*1 teaspoon pure vanilla extract

Directions:
~Turn waffle maker onto high.
~In a large bowl, mix flours, baking powder, sugar & salt.
~In a small bowl, mix egg whites, milk, applesauce & vanilla.
~Whisk the wet ingredients into the dry ingredients, until well mixed.
~When waffle maker is ready, spray with cooking spray (even if it's nonstick).
~Ladle waffle mix into waffle maker.
~Cook until golden brown.

Papaya-Mango-Lemonade

Yummy and refreshing drink on a warm sunny day, or a wonderful breakfast drink.  Easy to make and so much tastier than store bought.  I put it through a mesh sieve because my family doesn't care for the pulp.   If you like pulp, skip that step.

PAPAYA-MANGO-LEMONADE
(serves 12)

Ingredients:
*1 cup granulated sugar
*1 cup boiling water
*4 cups cold water, divided
*2 cups papayas, peeled & chopped
*1 cup fresh squeezed lemon juice (4-6 lemons)
*2 cups mango, peeled & chopped

Directions:
~Stir 1 cup sugar into 1 cup boiling water, stirring until sugar dissolves.
~Let sugar mixture (simple sugar) cool to room temperature.
~Place 2 cups chopped papaya, 2 cups chopped mango, 1 cup fresh squeezed lemon juice, 2 cups very cold water and  simple sugar mixture into a blender.
~Process until mixture is smooth.
~Stir in remaining 2 cups cold water.
~Put a mesh sieve over a 2 quart picture.
~Pour lemonade mixture through mesh sieve.
~Add ice to lemonade mixture and refrigerate.