Archive for May, 2013

960026_10201117069956993_1234949632_nI concocted this recipe tonight to create a healthier version of an old favorite.  It’s 174 calories per serving, no fat. I made it as two servings. It could be 4 servings but it’s really good and you’ll have a hard time stopping.

In a large bowl, mix an 8oz can of crushed pineapple (no sugar added in its own syrup), one box of sugar-free pistachio pudding, One can 15 oz of Mandarin oranges packed in water (with Splenda), and 6 spoonfuls of Fat Free Cool Whip.  Mix it up and chill.

I hope you like it as much as I do.

Number of servings

Serves  people
Ingredients Calories Carbs Fat Protein Sodium Sugar
Kraft – Cool Whip–Fat Free Whipped Topping Jkb, 5 TBSP 38 8 0 0 13 3 Ico_delete
Jell-O – Sugar Free/Fat Free Instant Pudding (Mix Only) – Pistachio, 1 container (4 tbsp ea.) 100 24 0 0 1,360 0 Ico_delete
Dole – Crushed Pineapple-No Sugar Added, 100% Pineapple Juice, 1 cup 140 36 0 0 0 32 Ico_delete
Del Monte – Mandarin Oranges Packed In Water, No Sugar Added , 1.75 cup 70 12 0 1 9 11 Ico_delete
Add Ingredient
Total: 348 80 0 1 1,382 46
Per Serving: 174 40 0 1 691 23
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2013-05-27_17-48-13_568I surfed the web for baked spaghetti recipes to try to find a healthy one. There were several but none that seemed just right for me. I created this recipe. It makes 6 large servings at just 306 calories each. You could use fat free cheese I suppose but sometimes that doesn’t melt. I used part skim.

Preheat the oven to 375 degrees. Spray a casserole dish with cooking spray.

Cook half a box (6 oz) of multigrain or wheat spaghetti. I used Market Basket multigrain Plus angel hair. Any brand will do but use angel hair pasta.

I bought a package of lean turkey sausage, Italian style (with spices). The package was 20 oz-6 links so I took one out and used 5. Use just a pound of sausage.

Take the sausage out of the skins and fry in cooking spray. When browned, add the tomato, (well drained) and spices. When the pasta is done, drain that an add it to the pan. Mix through and pour half the sausage/pasta/tomato mix into the casserole dish. Sprinkle half a cup of shredded cheese. Pour the rest of the pasta/sausage mix in and cover with cheese.

Cover in foil and bake for 20-25 minutes.

Below is the list of ingredients and nutritional information. Note, it lists for the total recipe. Per serving is at the bottom.

 

Number of servings

Serves  people
Ingredients Calories Carbs Fat Protein Sodium Sugar
4c – Salt Free Seasoned Bread Crumbs 30 g, 90 g 330 69 3 9 2 6 Ico_delete
Egg Warning. This Does Not List Carbs – 1 Large, 1 egg 74 0 5 6 70 0 Ico_delete
Jennie-O Ground Turkey – Fresh Ground Turkey (85% Lean / 15% Fat), 20 oz 1,100 0 85 95 475 0 Ico_delete
Walmart Great Value – Minced Garlic (Correct), 5 g (1 tsp.) 5 1 0 0 0 0 Ico_delete
Spices – Oregano, dried, 1 tsp, leaves 3 1 0 0 0 0 Ico_delete
Spices – Basil, dried, 1 tsp, leaves 2 0 0 0 0 0 Ico_delete
Spices – Pepper, black, 0.5 tsp 3 1 0 0 0 0 Ico_delete
Campbell’s – 10 3/4 oz 98% Fat Free Cream of Mushroom, 0.5 container (1 3/10 cups ea.) 75 11 3 1 600 0 Ico_delete
Add Ingredient
Total: 1,592 83 96 111 1,147 6
Per Serving: 265 14 16 19 191 1

2013-05-24_15-51-24_101I was in search of a tasty and healthy meatball recipe today but nothing stood out from the various online searches. I decided to make up a new recipe and it’s delicious! So excited.

I used ground turkey 85%. The secret to these is that I used a half can of Campbell’s 98% fat free Cream of Mushroom soup which took this lean meat and added moisture I rarely get when I make turkey meatballs. The other special ingredient was a cup of 4c Salt-free Seasoned Breadcrumbs.

Preheat oven to 375 degrees

2013-05-24_15-03-47_867Mix all the ingredients in a bowl.

20 oz lean ground turkey,

1 tsp oregano

1 tsp dried basil

1 tsp minced garlic

1/2 tsp black pepper

1/2 can of Campbell’s 98% fat free Cream of Mushroom Soup

1 egg

1 cup 4C Salt Free Seasoned bread crumbs

Roll into one inch meatballs. Keep in mind that after I rolled them in balls and tried to fry them in Pam they fell apart. So I ended up with half a batch of delicious ground stuff (which I ate on lettuce leaves with tomato sauce). For the rest of them-which IS RECOMMENDED, bake them on a non stick cookie sheet at 375 degrees for about 8-10 minutes on each side.

I plugged the ingredients into an app on http://www.myfitnesspal.com (an AWESOME website and phone app) and received the information below. Based on 6 servings, it’s 278 calories per serving. It makes 40 meatballs.

Ingredients Calories Carbs Fat Protein Sodium Sugar
4c – Salt Free Seasoned Bread Crumbs 30 g, 90 g 330 69 3 9 2 6 Ico_delete
Egg Warning. This Does Not List Carbs – 1 Large, 1 egg 74 0 5 6 70 0 Ico_delete
Jennie-O Ground Turkey – Fresh Ground Turkey (85% Lean / 15% Fat), 20 oz 1,100 0 85 95 475 0 Ico_delete
Campbell’s – 98% Fat Free Cream of Mushroom Soup , 1 container (1 3/10 cups ea.) 150 23 6 3 1,875 0 Ico_delete
Walmart Great Value – Minced Garlic (Correct), 5 g (1 tsp.) 5 1 0 0 0 0 Ico_delete
Spices – Oregano, dried, 1 tsp, leaves 3 1 0 0 0 0 Ico_delete
Spices – Basil, dried, 1 tsp, leaves 2 0 0 0 0 0 Ico_delete
Spices – Pepper, black, 0.5 tsp 3 1 0 0 0 0 Ico_delete
Add Ingredient
Total: 1,667 95 99 113 2,422 6
Per Serving: 278 16 17 19 404 1

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The Proteus Cure is a chilling medical thriller I co-wrote with NY Times bestselling author F. Paul Wilson. The formal release date is May 1st, but if you subscribe to this blog or just happen to come across this post, congratulations! You can buy this before everyone else! Here’s a bit about the book, which we’ve kept super secret until now.

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Please visit Tracy’s website for details about her other works and upcoming signings.