Fettucini Alfredo - the healthy way!

I love Alfredo sauce. I could eat it by the spoonful - right from the pan. But, of course, it isn't so helpful for my weight goals. After several attempts, I made a tasty and healthier version of this great comfort food! What I love, is that most of the ingredients are pantry staples, so you've got dinner anytime in about 30 minutes. The calories have been cut from 550 to just at 200 for the sauce. Fat grams have been cut from 35 grams a serving to around 12 a serving. What helps to make this lower calorie is the use of chicken broth to thin the sauce instead of half and half and heavy cream. Also using some white wine gives the dish a great rich tasting flavor. When paired with whole wheat pasta and some steamed broccoli, you've got a delicious meal and a non-guilty one too!

INGREDIENTS

2 TBSP. olive oil

2 TBSP. whole wheat flour

3 cloves of garlic minced or chopped

1 cup of fat-free chicken broth

1 cup 1% or skim milk

1/2 cup dry white wine

3 TBSP. reduced fat cream cheese

1 TBSP. reduced fat sour cream

1 cup shredded Parmesan cheese

Salt and pepper

Sun-dried tomatoes (optional)

Favorite pasta

Favorite add-ins (steamed broccoli, lump crab meat, grilled chicken, shrimp, etc.)

DIRECTIONS
Heat olive oil in a large skillet and add chopped garlic over medium low heat.

Stir frequently so the garlic doesn't burn.

Once the garlic is lightly browned, stir in the flour. This is how you make a roux. This is the basis to all white cream sauces. I first learned how to make a roux at a cooking class in New Orleans. Being able to make my own roux, gave me power..made me super chef...then I woke up!

Let the flour and oil cook together for about 2 minutes. This makes sure the flour taste is cooked out. Don't cook on high heat, you don't want the roux to brown.

Add a cup of chicken broth and stir until well combined. The sauce is kind of brown in color. This is because I used whole wheat flour. If you use white flour, the sauce will be white, unless you cook your roux too long!

Once this starts to get thicker, add the cup of milk and stir until well combined.

Next add the white wine. This is my most favorite white wine in the whole world.

Pour a little, drink a lot! ;-))

At this point I added about 2/3 a cup of sun-dried tomatoes. I love the tangy taste of them in Alfredo sauce. If you don't love it...leave it out.

Once this starts to thicken, add the cream cheese and the sour cream. Stir until well combined and smooth.

Add the Parmesan cheese about a 1/3 a cup at a time and stir until well combined and the cheese is melted. You can grate your own, but I prefer the easy stuff! I've even used the stuff in the green can in a pinch!

If the sauce starts to get thick....mine ALWAYS does, add a little bit of chicken broth until it is the consistency you prefer. I normally have to add chicken broth about 2 - 3 times during the course of cooking, as I don't always time my noodles to be done when my sauce is!

I cooked a whole wheat fettuccine noodle to serve with the sauce, but I also like Penna pasta too. Whatever makes you happy!

Tonight, I served the pasta with steamed broccoli. To save time, I threw a bag of broccoli florets in with the pasta water when the pasta was just about done.

You can also serve it with chicken, shrimp, crab or other vegetables. Take the sauce and run with it! So glad there was enough for left overs!!!!!!

Corn Pudding

DISCLAIMER: This is NOT a healthy recipe!

Cookouts, potlucks, covered dishes....what to make???? This is my absolute Go-To recipe for any and all of those occasions. Everyone ALWAYS loves this recipe - kids and adults alike! It is also the absolute EASIEST thing to cook. I mean it...nothing homemade could be easier. It is SUPER cheap to boot. I also like that it can sit out and doesn't have to be more consistently refrigerated. Your friends will love you for bringing this dish to your next get together.

INGREDIENTS

2 cans whole kernel corn (drained)

2 cans cream corn

2 boxes Jiffy Corn Muffin Mix

1 stick butter

1 16 oz. container of sour cream

DIRECTIONS

Turn on oven to 350 degrees.

Place unwrapped stick of butter in your baking dish and put in the oven until it is melted. (Time Saver: this melts the butter and greases your pan at the same time!)

I do use Smart Balance 50/50 - trying to make it a tiny bit healthier

Pour 2 cans of corn and 2 cans of creamed corn in the pan

Pour 2 boxes of Jiffy Corn Muffin Mix in the pan

Add container of Sour Cream (I use reduced-fat)

Stir until completely combined. (don't you love throw-away aluminum baking dishes - great for cookouts!)

Cook in 350 degree oven for 1 - 1 1/2 hours. (depends on how deep your dish is). The dish should be evenly browned on top and toothpick inserted should come out clean.

Sweet Potato Burritos with Chili-Lime Cream Sauce

I got this burrito recipe from my friend Christina who got it from Allrecipes. Got that?? I, of course, added my own touches and spices like most cooks do. This is written how I made it. You can also do a search at Allrecipes for Sweet Potato Burritos. The recipe there is a bit different. I think part of the fun of cooking is taking recipes and making them your own!

I wanted a sauce to go with them other than just plain sour cream and I didn't think salsa would taste quite right. I love the flavor combination of chili pepper and lime, so I based a sauce around those flavors. It ended up working really well with these burritoes!

Although this sounds like a super weird combination, it was really yummy. Interesting flavors and other than baking off the sweet potatoes last night when I was cooking some thing else (time-saving tip from Christina). I assembled these (7 minutes) and cooked them (20 minutes) after church today. Beginning to table~ less than 30 minutes. They were yummy, filling and filled with great vitamins (and really budget friendly too~I think the entire meal cost me less than $8!!!!)

INGREDIENTS:

Sweet Potato Burritos

2 large sweet potatoes

1 can fat-free refried beans

1 pkg. (2 cup) shredded 2 % reduced fat Mexican Cheese

1 pkg. whole wheat tortillas

1 tsp. cumin

1/4 tsp. cayenne pepper

1/4 tsp. chili pepper

1/2 tsp. onion powder

1/2 tsp. garlic powder

Bake sweet potatoes until tender and oozing. (I did these the night before and just left them in their skins in the refrigerator until I needed them - you could probably do this up to 2 days in advance. )

Scoop out sweet potato flesh and mash lightly once cooked.

Mix can of refried beans with the listed spices.

Assemble the burritos in the following order: Beans, sweet potato, cheese. 1 can of beans and 1 package of cheese with the sweet potatoes made 6 burritos with a little cheese and sweet potatoes left over.

Place burritos seam side down in a baking dish that has been sprayed with nonstick spray. Brush the tops of the burritos with some olive or canola oil. Just a little bit.

Bake at 375 degrees for 20 - 25 minutes or until cheese is bubbly.

Chili-Lime Cream Sauce

1 cup reduced-fat sour cream

1/2 tsp. cumin

1/4 - 1/2 tsp. Cayenne pepper (added to spicy preference and to taste)

zest of one lime

juice of 1/2 a lime

1/4 tsp. onion powder

1/4 tsp. garlic powder

1/4 tsp. black pepper.

Zest a lime.

This is my zester, it is super easy to use and makes really pretty zest strings!

Add zest to the sour cream. Add the juice of 1/2 the lime. Stir in remaining ingredients. Chill until ready to serve.

Enjoy this yummy - but totally different type of burrito. If you like sweet potatoes, I promise you will love these burritos! The Chili-lime cream sauce adds another great layer of flavors. Give it a try and let me know what you think!

Butternut/Acorn Squash Soup

This is one of my all-time favorite soups.

INGREDIENTS
1 butternut squash, halved and seeded
1 acorn squash, halved and seeded
1 tsp. olive oil
1/3 cup chopped sweet onion
1 quart chicken broth
1 TBSP. Splenda Brown Sugar
1/2 cup fat-free half and half
1/2 teaspoon ground black pepper
1/2 tsp. ground nutmeg

DIRECTIONS
Preheat oven to 350 degrees. Place the squash halves cut side down in a baking dish. Bake 45 minutes, or until tender. Remove from heat, and cool slightly. Scoop the pulp from the skins. Discard skins.
Heat olive oil in a skillet over medium heat, and saute the onion until tender.
In a blender or food processor, blend the squash pulp, onion, broth, brown sugar, half and half, pepper, and nutmeg until smooth. This may be done in several batches.
Transfer the soup to a pot over medium heat, and cook, stirring occasionally, until heated through. Garnish with a bit of sour cream or roasted pumpkin seeds if desired.

Creamy Pea Soup

I know what you're thinking - Pea Soup???? I thought the same thing, until my friend Mandy prepared it for us for dinner one night. Very yummy and loaded with protein and other good stuff.

INGREDIENTS
1 large frozen bag of baby sweet peas
1 1/2 - 2 cans low sodium chicken broth - just enough broth to cover
1 1/2tsp. curry powder
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. ground Thyme
Salt and pepper to taste
3 TBSP. Low-fat sour cream

Cook peas with curry powder and salt and pepper in chicken broth until fairly tender. Using a stick blender, blend in pot until smooth. (can transer to a regular blender if you don't have a stick blender and blend to smooth). Once smooth, stir in sour cream and serve. Can be topped with bacon crumbles, favorite shredded cheese, or a small dollop of sour cream.

Sweet Potato Mash

Yummy side dish - loaded with beta carotene and lots of vitamins and tastes really good too!

INGREDIENTS
5 Sweet potatoes
3 TBSP transfat free margarine
2 TBSP Splenda Brown Sugar
1/2 tsp. pure vanilla extract
1 - 2 tsp. ground cinnamon
1/4 tsp. ground cloves
1/4 tsp. ground nutmeg
1/2 tsp. salt

Bake sweet potatoes in a 375 degree oven until tender. Remove potato meat from the potato jackets and put in a large bowl. Mash with potato masher and stir in remaining ingredients. Great served with a pork loin or as a terrific side dish for Thanksgiving or Christmas dinner without all the fat and calories of the sweet potato souffles.

Zucchini Fries

Yummy Dish! We like these with the horseradish dip that is listed below. But you can also eat them plain or with your favorite Ranch dressing.

INGREDIENTS
1/2 cup seasoned dry whole wheat bread crumbs
1/8 teaspoon ground black pepper
2 tablespoons grated Parmesan cheese
2 egg whites
2 medium zucchini, cut into 3-inch sticks or in 1/2 inch rounds

DIRECTIONS: Preheat the oven to 475 degrees. Combine bread crumbs, pepper and Parmesan cheese in a small bowl. Place the egg whites in a separate bowl. Dip zucchini into the egg whites, then coat with the bread crumb mixture. Bake for 5 minutes in the preheated oven, then turn over and bake for another 5 to 10 minutes, until browned and crispy. Serves 4.


Horseradish Dip

INGREDIENTS
3/4 cup plain fat-free yogurt
3 tablespoons minced chives (optional)
2 tablespoons reduced-fat mayonnaise
1 tablespoon snipped fresh dill
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon white pepper

DIRECTIONS
In a small bowl, combine the yogurt, chives, mayonnaise, dill, horseradish, mustard, salt and pepper. Cover and refrigerate until serving.

This dip is also good on other favorite veggies as well as roast beef and pork roast.

Five Bean Baked Beans

I love baked beans, but the cans of baked beans have a lot of sugar in them. So I started playing around with some different cans of beans I had on hand. These turned out really yummy!

INGREDIENTS
5 cans of your favorite beans drained ~ I used 1 can each of black beans, northern beans, kidney beans, pinto beans, garbanzo beans. (The different beans all have slightly different textures and tastes. Made the dish more interesting and tasty!)

1/3 cup Splenda Brown Sugar
1/4 cup Sugar Free Maple Syrup
3 TBSP mustard
1 1/2 TBSP Worcestershire Sauce
3 - 6 shakes Tabasco sauce (can omit or add more to your taste)
1/2 onion, finely chopped
2/3 cup ketchup (I used 1/3 regular, 1/3 sugar-free)
2 cloves garlic minced
1 bell pepper, finely chopped
pepper
4 - 5 slices center cut lower fat bacon (optional - Omit for vegetarian dish)

Saute onion, garlic and bell pepper in a nonstick skillet with some nonstick spray until lightly browned.

I mix my beans right in the pan I'm going to bake them in. No need to dirty an extra dish. Spray a 9x13 pan with nonstick spray. Dump all the cans of drained beans in the baking dish, add onion/pepper/garlic mixture (if you are not a fan of any of these feel free to omit - it is your dish!). Add brown sugar, maple syrup, ketchup, mustard, Worcestershire sauce, hot sauce. Mix well. Season with black pepper. TASTE! You may need to add more mustard or brown sugar at this point. Lay bacon slices on top of the beans. Cook in a 275 degree oven for 1-2 hours (this dish can keep for a while in a warm, not too hot, oven; but make sure it doesn't get dried out!). Can also omit bacon and cook in a slow cooker on low for 7 - 8 hours.

Delicious California Slaw

My mom turned me on to this super easy veggie side dish! My kids love it and it is ready to serve in 10 minutes.

INGREDIENTS
1 bag of prepared California Slaw (found near the bagged salads)
1/3 cup sliced almonds or sunflower seeds
1 TBSP favorite flavored oil (Sesame oil, 5 pepper blend oil, garlic oil)

Heat oil in a non stick skillet. Add bag of California Slaw and nuts/seeds. Cook on med/high heat stirring frequently until cooked (don't want to over cook this, just until slightly tender). Add a bit of salt and pepper to taste.

Quinoa Greek Salad

I love Quinoa. It is an ancient grain that has so much good stuff going for it! One serving is 190 calories, 35 carbs, 6 grams fiber and 7 grams protein. It is a great substitute for rice! And can be flavored with lots of good stuff.

INGREDIENTS
2 cups chicken stock<
1 cup water
1 1/2 cup quinoa
1/2 cup red pepper, diced
1/2 cup green pepper, diced
1 seedless cucumber, diced
1/2 cup black olives, rough chopped
1 cup grape tomatoes sliced in half
1/4 cup sweet onion, diced
3 ounces reduced-fat feta cheese or 3 ounces shredded parmesan cheese

DRESSING (or can use bottled Greek Dressing if pressed for time)
1/4 cup lemon juice
2 tablespoons olive oil
1 teaspoon minced garlic
1/2 teaspoon basil
1/2 teaspoon oregano
Pepper
Salt

Be sure to always rinse quinoa well. (It removes the bitterness. I use a small mesh strainer). In a saucepan, bring stock and water to a boil. Stir in quinoa. Reduce heat to med low and cover.
Cook 15 minutes, until liquid is absorbed. Transfer to a large bowl and cool. Stir veggies and cheese into cooled quinoa. Whisk together dressing ingredients. Pour over quinoa mixture and toss. Refrigerate and give the flavors a chance to mix together.

Green Beans - The Sesame Way!

My friend, Mandy, made these the other night for dinner. They were so yummy and so simple, I had to share with you!

INGREDIENTS
1 - 2 bags of frozen green beans (french style)
2 -3 TBSP Sesame Oil
salt and pepper
Slivered almonds - toasted (optional)

Heat the Sesame Oil in a large non-stick skillet. When heated, add the bags of frozen green beans and stir to coat with sesame oil. Cook on medium heat to cook and heat through. Once cooked through, add salt and pepper to taste. Sprinkle and serve with toasted almonds for a great delicious crunch!

NOTE: Make sure and taste and cook long enough. If you don't they will be yucky. I normally cook mine for 20 - 30 minutes.

Steamed Broccoli Special

INGREDIENTS
3 cups fresh or frozen broccoli florets
1/4 cup melted Smartbalance
1 teaspoon poppy or sesame seeds
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup grated Parmesan cheese (can use the stuff in the green can, but I like the fresh shreds the best)

DIRECTIONS
Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 6 minutes; drain. Meanwhile, stir together the melted margarine, poppy/sesame seeds, paprika, salt, and pepper. Toss the broccoli with the butter sauce. Sprinkle with Parmesan cheese to serve immediately.

Asian Zucchini

I was talking with my friend Amy about how to get in some more veggies into our daily diet. I started looking around for some new veggie recipes and here is a yummy one to try on all that zucchini that is on sale this time of year.

INGREDIENTS
2 tablespoons vegetable (can substitute one tablespoon oil for sesame oil)
1 medium onion, thinly sliced
3 medium zucchinis, cut into thin strips
1 tablespoon soy sauce (lite sodium)
1 tablespoon toasted sesame seeds (optional, but yummy!)
salt and pepper

2 tablespoons Teriyaki Sauce - recipe following (can use store bought if not watching your sugar/carb intake)

Sugarfree Teriyaki Sauce - Put all ingredients in a jar with lid- shake well. Will keep in refrigerator.
1 c Soy Sauce (salt free)
2 -3 tsp. Splenda
2 cloves crushed garlic
2 tsp. ground ginger
1 tsp. dry mustard

DIRECTIONS
Warm the oil in a large skillet over medium heat. Stir in onions, and cook 5 minutes. Add zucchini, and cook, stirring, about 1 minute. Stir in teriyaki sauce, soy sauce, and sesame seeds. Cook until zucchini are tender, about 5 minutes. Stir in salt and pepper, and serve immediately.

Broccoli Cranberry Salad

My friend, Lisa, made this salad for us while we were at the lake a couple of weeks ago. It was really yummy and refreshing salad. I think it could be changed around to add other favorite ingredients to it.

INGREDIENTS
3 cups finely chopped fresh broccoli
1/2 cup dried cranberries OR raisins
1/3 cup light mayonnaise
1/3 cup nonfat yogurt
1/3 cup Splenda
2 tablespoons red wine or apple cider vinegar
Salt and pepper
1/3 sweet onion chopped
2/3 cup slivered almonds

Other ingredients that would be good: Chopped cauliflower, chopped celery, crumbled bacon, shredded sharp cheddar cheese.

Wash broccoli and remove the biggest part of the stem. Set the stems aside to use for another dish. Chop the broccoli into small pieces. In a large bowl combine the mayonnaise, yogurt, sugar, vinegar, salt and pepper. Mix until smooth. Stir in the broccoli, onions, almonds and cranberries. Mix well. If possible allow to chill for several hours or overnight before serving.

Note: This dressing was also really good when added with a bag of broccoli slaw.

Homemade Black Bean Burgers

I love black bean burgers and I love that I can eat them without feeling guilty AT ALL! This is a recipe I found on one of the Southbeach websites. It is really yummy!

INGREDIENTS:
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce (optional)
1/2 cup whole wheat bread crumbs

DIRECTIONS:
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

My favorite way to eat a black bean burger is with a slice of low-fat swiss cheese, some sliced avocado, lettuce and tomato. Eat it with or without a whole wheat bun!

Other topping ideas: sauteed onions, spicy BBQ sauce, any low-fat cheese, steak sauce, mustard, low-fat mayo, ketchup, pickles, etc.

James loves Pepper Jack cheese and jalepenos.

Spanikopita (or Greek Spinach Pie)

Spinach is a fantastic food to incorporate into your diet. Here are two recipes that feature spinach. My kids love these recipes and it gets them to eat their spinach. Caroline even asked for me to make this recipe for her birthday dinner!

INGREDIENTS
1/4 - 1/2 cup fat-free chicken broth
1 large onion, chopped
1 bunch green onions, chopped
2 cloves garlic, minced
2 pounds spinach, rinsed and chopped (or 3 packages of frozen spinach that is thawed and drained)
1/2 cup chopped fresh parsley
1 tsp. ground nutmeg (freshly grated is best)
2 eggs whites, lightly beaten
1/2 cup low fat ricotta cheese
1 cup crumbled low-fat feta cheese
8 sheets phyllo dough
2 TBSP cup olive oil
Salt and pepper

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Spray with nonstick spray a 9x9 inch square baking pan.
Heat 1/4 cup chicken broth in a large non-stick skillet over medium heat. Saute onion, green onions and garlic, until soft and lightly browned. Stir in spinach and parsley, and continue to saute until spinach is limp, about 2 minutes. Remove from heat and set aside to cool - add more broth if needed for to keep food from sticking
In a medium bowl, mix together egg whites, ricotta, and feta, nutmeg and salt and pepper. Stir in spinach mixture. Lay 1 sheet of phyllo dough in prepared baking pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, brush with olive oil, and repeat process with two more sheets of phyllo. The sheets will overlap the pan. Spread spinach and cheese mixture into pan and fold overhanging dough over filling. Brush with oil, then layer remaining 4 sheets of phyllo dough, brushing each lightly with oil. Tuck overhanging dough into pan to seal filling.
Bake in preheated oven for 30 to 40 minutes, until golden brown. Cut into squares and serve while hot.

Baked Eggplant Parmesan

This is a delicious low-carb, lower fat way to enjoy Eggplant Parmesan. My family loves it (even the kids). I serve it with some whole wheat pasta. (just make sure to watch your portions if you are trying to lose weight).

INGREDIENTS
2 eggplants sliced in thick 1/2 inch slices (I leave the peel on them).
Salt
2 cans diced tomatoes or tomato sauce
Italian herbs (dry or fresh - oregano, basil, parsley etc.)
Olive Oil
1 -2 cloves garlic chopped
1 pint container low-fat ricotto cheese
1 cup - 2% shredded mozzarella cheese
1 cup - Low fat grated parmesan cheese

After slicing eggplant, place it on a cookie rack (or other similar rack where the vegetables can drain). Sprinkle liberally with salt. Let sit for about an hour and then rinse with water. Place eggplant on a cookie sheet that is sprayed with non-stick spray. Rub some olive oil over the eggplant slices and sprinkle with some Italian herbs/spices (I use dry for this). Bake at 375 degrees for about 30 minutes.

Spray a 9X13 pan with non-stick spray. Combine tomatoes with Italian herbs and garlic. Spread a little of the tomatoe mixture in the bottom of the pan. Put one single layer of eggplant on top of the tomato sauce Lightly sprinkle (about 1/2 cup) with parmesan cheese. Spread with 1/2 container of ricotta cheese. Top with 1/2 of remaining sauce. And then repeat layers, ending with sauce. Bake in the oven at 350 degrees for about 35-40 minutes. During last 10 minutes sprinkle lightly with mozarella cheese and continue baking until cheese is melted and bubbling.