Wednesday, August 25, 2010

Lime Mustard Chicken

Adapted from Kitchen Parade
Lime Mustard Chicken
Makes 2 Servings

6 tbsp Texas Pete fat-free honey mustard
1 tbsp lime juice
1 garlic clove, minced
1/2 tablespoon light soy sauce
8 oz. boneless, skinless chicken tenders

I set the oven to broil, put the chicken in the microwave to defrost and got a bowl and stirred together the mustard, lime juice, garlic and soy sauce. Once the chicken was done defrosting, I got a square pan out, sprayed it with PAM and laid the chicken in the pan. I then coated the chicken in half of the mixture and put it into broil for 5 minutes. As it broiled, I cooked 1.5 cups white rice in the microwave. Once the 5 minutes was up, I flipped over the chicken and covered it with the rest of the sauce and let it broil for another 5 minutes. Then I served up the rice, and served the chicken on top.

Nutritional Information: 407 calories, 1 fat gram 69 carbohydrates and 27 grams of protein.

Review: It was SO GOOD! We both loved it, too. Very easy to make and I like that it only has a few ingrdients.

Lemon Chicken Spaghetti

Adapted from Rachel Ray
Lemon Chicken Spaghetti
Makes 4 Servings
16 oz. chicken, diced cooked in salt and pepper
8 oz. spaghetti
1 tbsp olive
2 tsp minced garlic
½ tsp red pepper flakes
Zest/juice of 1 lemons
3 tbsp heavy cream
¼ cup parmesan, divided
½ cup basil, finely diced

Cook diced chicken in a medium-sized pan sprayed with nonstick cooking spray over medium heat. Cook pasta according to instructions. Reserve ½ cup cooking water. Heat olive oil, garlic, red pepper, lemon zest and juice and heavy cream. Str for 2-3 minutes. Add 2 tbsp parmesan and ¼ cup basil. Stir for 1-2 minutes. Add pasta and cooking water. Stir for 3-4 minutes. Divide into four servings, add four ounces chicken to each, and top with remaining parmesan and basil.

Nutritional Information: 431 calories, 39 carbs, 12 fat grams and 39 protein grams.

Review: This one was great! The zest made it super powerful and lemony, and the spice helped add to that so flavor wasn’t an issue. I will say that after reheating it wasn’t as creamy as the cream kind of stuck to the noodles, but I still liked it. Next time, I’m going to try a smaller noodle and call it Lemon Chicken Penne or whatever – this will reheat better – no doubt. I will definitely make this recipe again.

Lemon Pepper Chicken

Adapted from Aggie's Kitchen
Lemon Pepper Chicken
Makes 2 Servings

8 oz. chicken breasts chopped
salt and pepper
½ tsp garlic powder
2 tsp olive oilnonstick spray
4 oz of chopped mushrooms
½ can artichoke hearts, quartered and marinated
1 tsp lemon juice
1/2 cup low sodium fat free chicken broth
20 sprays butter
1.5 cups white rice

Pour olive oil in a hot non stick skillet over medium high heat. Once olive oil is warm, place chicken into skillet. Sprinkle with salt, pepper and garlic salt on both sides. Brown chicken for approximately 4-5 minutes on each side, then take out of pan and place on plate. Spray skillet with non stick spray. Immediately add mushrooms into skillet and start to saute. Add salt and pepper to taste. Cook for about 3-5 minutes, or until mushrooms start to brown and soften. Add artichoke hearts, lemon juice and chicken broth. Place chicken back into pan and let everything cook uncovered over medium low heat for approximately 8-10 minutes. Sauce will thicken slightly. Serve over white rice.

Nutritional Information: 469 calories, 61 carbs, 9 fat grams and 28 protein grams.

Review: Me & Austin love, love loved it! Super filling and fabulous. Yes, a bit high on carbs - but isn't everything I cook? For real - you could easily cut down on the rice but add 1 oz. of chicken 2 oz. of mushrooms and add in the asparagus Aggie recommended! YUM!

Indian Chicken Curry

Adapted from Fitnessista
Indian Chicken Curry
Makes 4 Servings

16 oz. chicken, diced
½ cup Trader Joe’s Curry Simmer Sauce
½ tsp cumin
½ tsp coriander
½ tsp cayenne pepper
½ tsp sea salt
1 tsp curry powder
1 can diced tomatoes, drained
1 cup basmati rice*

Heat chicken on medium heat for about three minutes, then add all spices. Stir until chicken is almost cooked, about 3-4 minutes, then add the tomatoes and simmer sauce. Let it simmer for about 10 minutes, then add to rice. *to cook rice – I added 1 cup rice and 2 cups water to a shallow sauce pan. Once boiling, I reduced to simmer, covered it, and cooked for 20 minutes.

Nutritional Information: 335 calories, 46 carbs, 3 fat grams and 31 protein grams.

Review: We really liked it! I loved the flavors and thought it was so filling, especially for how low the calories are (relative to some of my other dishes). I’m definitely going to make it again, and want to add carrots or cauliflower – a veggie!

Creamy Dijon Chicken

Adapted from Cooking Light
Creamy Dijon Chicken
Makes 2 Servings
8 oz. chicken
Cooking spray
1/8 tsp salt
1/8 tsp pepper
¼ tsp paprika
1/8 cup fat-free mayonnaise
½ tbsp lemon juice
¼ tsp Dijon mustard
½ garlic clove OR ½ tsp minced garlic
1/8 tsp dried rosemary

Preheat broiler. Coat chicken with cooking spray; sprinkle with salt, pepper and paprika. Place chicken on broiler pan coated with cooking spray. Broil 4 to 5 minutes on each side or until done. Combine mayonnaise, lemon juice, mustard garlic and rosemary. Remove chicken from oven and add to pan over medium heat. Mix with dressing and stir for 1-2 minutes. Serve with 1.5 cups rice; and ½ cup mushrooms and 1 ½ cup zucchini heated in 1 tsp olive oil and sprinkled salt).

Nutritional Information (including sides): 424 calories, 64 carbs, 4 fat grams and 28 protein grams. Next time, I’m cutting the rice down to 1 cup total, which would take the nutrients down to 344 calories, 46 carbs, 4 fat grams and 28 protein grams and, I think, still be JUST as filling!!

Review: Awesomely flavorful, and loved the veggie sides. It tasted pretty sinful but the variety is what made this recipe rock!

Chicken Tetrazzini

Adapted from For the Love of Cooking
Chicken Tetrazzini
Makes 4 Servings

7 oz spaghetti noodles, cooked per instructions
16 oz. chicken, cooked in salt and diced
1 tsp olive oil
8 oz button mushrooms, sliced
2 tsp minced garlic
1 12 oz can of low fat evaporated milk
3 tbsp reduced fat parmesan cheese, shredded
1/4 tsp nutmeg
Sea salt and freshly cracked pepper, to taste
3 tsp cornstarch
1 tbsp dried parsley
4 tbsp Italian flavored panko crumbs

Prepare noodles per instructions. Preheat oven to 350 degrees. Coat a baking dish with cooking spray. Heat olive oil in a large skillet over medium high heat. Add mushrooms and sauté for 3-4 minutes; add minced garlic and sauté, stirring frequently, for 1-2 minutes. Remove mushroom mixture to a bowl and return skillet to stove. Add all but 1/4 cup of milk to the skillet along with the cheese and nutmeg, cook, stirring constantly, until sauce gently boils. Mix remaining 1/4 cup of evaporated milk with cornstarch and mix thoroughly, then add to the sauce, mix well and remove from heat. Season mixture with sea salt and pepper. Add noodles, chicken, parsley and mushroom mixture to sauce and mix well. Pour mixture into baking dish. Sprinkle top with panko crumbs. Bake uncovered for 15 minutes.

Nutritional Information: 456 calories, 53 carbs, 6 fat grams and 45 protein grams.

Review: Wow! We thought it was totally restaurant quality! We didn’t even get to eat it “fresh” – we refrigerated it and heated it up and it still had so much flavor. Almost like an alfredo sauce without all of the fat/calories! There is nothing I would do different next time – the portion sizes were very generous and it was super filling. This would be a good one to bring in for lunch too, and the bread crumbs make it look so fancy and sinful – love! P.S. Pam included peas and a shallot if you're interested!

Chicken and Pasta Salad

Chicken and Pasta Salad
Makes 2 Servings

½ cup chopped, peeled cucumber
¼ cup plain fat-free yogurt
2 tbsp chopped onion
2 tbsp light mayonnaise
1 tsp mustard
1/8 tsp celery seeds
1/16 tsp salt
1/16 tsp pepper
8 oz. chicken (chopped and cooked)
4 oz. farfalle.

Combine the first 8 ingredients in a medium bowl. Add the cooked chicken and the cooked pasta, and toss well. Cover salad and chill for 1 hour.

Nutritional Information: 358 calories, 3 fat grams, 47 carbohydrates and 35 protein grams.

Review: We really liked it – great for lunches since it’s a cold salad!

Buffalo Chicken Pizza

Adapted from Rachel Ray
Buffalo Chicken Pizza
Makes 4 Servings

8 oz. chicken
1 tsp spike seasoning
1 pound dough
1 tbsp light butter with canola oil
1 tbsp Worcestshire sauce
3 tbsp hot sauce
½ cup tomato sauce
3 oz. 75% cabot cheese
60 grams blue cheese crumbles
3 green onion stalks

Preheat oven to 425. Coat chicken in spike seasoning and sauté over medium heat. Once cooked, shred with two forks or dice in food processor. In the same pan, combine worcestshire, butter, hot sauce and tomato sauce over medium heat. Stir for 2-3 minutes. Add chicken and coat in sauce. Spread on dough. Top with cheeses and scallions. Bake for 18 minutes until brown and cheese is melted.

Nutritional Information: 451 calories, 60 carbs, 12 fat grams and 30 protein grams.

Review: I loved it! I will say that it's not super filling, and next time I think I may up the chicken and take down the blue cheese. Blue cheese goes a long way and while I'm a huge fan, Austin thought it was a little overpowering for him. Great recipe though - just needs a bit of tweeeking! (but if you love blue cheese take it and run!)

Blackened Chicken

Adapted from Kitchen Parade
Blackened Chicken Pasta
Makes 2 Servings

1 cup water
3 tbsp lime juice
2 tbsp low sodium soy sauce
1.5 tsp Worcestershire sauce

Spice Rub:
.5 tsp spenda
.5 tsp black pepper
.5 tsp paprika
.5 tsp onion powder
.25 tsp garlic powder
.5 tsp cayenne pepper

In a bowl, combine marinade ingredients and 8 oz. of defrosted boneless, skinless chicken. Cover and marinade overnight or at least for 4 hours. Generously spray a non stick skillet with olive oil cooking spray. Take marinated chicken breasts and place half a teaspoon spice rub on one side and evenly distribute. Place spice side down in heated skillet and sear the chicken breasts for 3 minutes. Repeat on the other side for 3 minutes. Then turn heat to low and cover and cook slowly on each side for 3 more minutes each or until chicken is no longer pink on the inside.

Review: Super easy, super good and very flavorful. (i.e. SPICY!) You could have it with a bed of lettuce and ranch dressing, or even salt and spray butter on angel hair for pasta.

Nutritional Information: As Blackened Chicken Pasta it was 437 calories, 66 carbs and 3 fat grams, but 300 calories came from 3 oz. of pasta so you can adjust it if you want!

Bacon Ranch Slowcooker Chicken

Adapted from My Once a Month Cooking
Bacon Ranch Slowcooker Chicken
4 Servings

2 butterball turkey bacon strips, cooked and shredded
1 tsp minced garlic
1 package ranch dressing mix
1 10.75 oz can condensed cream of chicken soup (98% fat free)
1 cup fat-free sour cream
16 oz. chicken breasts, frozen or defrosted/raw
8 oz. pasta (I used rigatoni), cooked

Combine the first five ingredients. Place frozen or defrosted/raw chicken in slowcooker sprayed with nonstick cooking spray and pour sauce over the top (do NOT include water like the can mentions). Cook on high for 3.5 hours. Shred chicken with two forks. Cook pasta per package instructions on stove. Serve chicken over pasta.

Nutritional Information: 456 calories, 61 carbs, 5 fat grams and 36 protein grams.

Review: This tasted like it was SO bad for me! I loved how creamy it came out - it almost tasted cheesy even though I didn't have cheese. I'm going to make this again immediately - wonderful comfort food! Edited to add 9/20/11: I've gathered some feedback via Pinterest and wanted to share: one reviewer mentioned that unless you really like ranch, the ranch flavor could be a bit overwhelming - she suggested not using the entire packet. Another mentioned that for them it was too salty, so using less of the packet may make a difference. We love it as is, but I saw these and thought they may help! I also tweaked the instructions to make it clear that you do NOT cook the chicken beforehand and you do NOT cook the pasta in the dish. I hope this helps, too! And please, if you try it and have recommendations for making it better/changes for next time, feel free to post in the comments below. Thanks!

Potato, Egg and Soysage Burritos

Potato Egg & Soysage Burritos
Makes 4 Servings

10 oz. peeled baking potato, raw and diced
4 eggs
2 Morningstar farms sausage patties
2 tbsp fat free milk
2 tsp olive oil
4 Mission carb balance flour tortillas
Garlic Powder, Creole Seasoning, Salt & Pepper to taste

Set a large pan over medium heat; spray with cooking spray. Whisk together eggs, milk and a dash of salt and creole. Heat up sausage per box instructions and cut into small pieces. Drop potatoes on the pan (they’ll sizzle!). Sprinkle with garlic powder, creole seasoning and pepper. Stir for 1 minute, then add olive oil. Stir and let it set for 5-6 minutes. Then stir and let it sit for another 5-6 minutes. After 12 minutes or once they look brown, taste a thicker potato piece. If it’s cooked, heat tortillas in the microwave, and pour egg mixture and sausage on top of potato mixture. Stir for 2-3 minutes until egg are cooked, then removed the tortillas from the microwave and cover each in the potato/egg/sausage mixture.

Nutritional Information:
299 calories; 33 carbs; 11 fat grams and 18 protein grams.

Tips: I liked mine plain; Austin added a ¼ tsp of hot sauce. You could also add salsa since it’s a low-calorie condiment, or even add chopped veggies like onions or peppers. I personally wouldn’t add cheese as I don’t think you’d be able to taste it. As far as cooking potatoes- the smaller the pieces the quicker they’ll cook, so my best advice is do like noodles – taste one before declaring them done!

Review: These are a childhood favorite of mine! You could definitely cut corners using hashbrowns or boiling the potatoes to make them super soft, but this way makes them crispy and oily - love it!


Adapted from Cooking Light
Makes 2 Servings

1 tsp olive oil
3 large eggs
1 tbsp fat-free milk
2 8” Mission Carb Balance Tortillas
1.5 ounces Fat-free shredded cheddar cheese
1 tsp hot sauce
Salt & Pepper

Spread 1/4 tsp hot sauce on one side of each tortilla. Heat oil in skillet over medium heat (add a bit of spray if the oil doesn't cover the whole pan). Whisk together eggs, milk, salt and pepper, and scramble for 2 minutes. Remove to plate. Wipe pan with a paper towel, and replace on heat. Add tortilla to heat and cook on both sides for 1 minute. Remove from heat and do the same with the other tortilla. Leaving the second tortilla on the pan, top it with cheese, then eggs, and then with the other tortilla. Cook for one minute, then flip and cook for another minute. Cut in half and serve with 2 tbsp salsa per serving for dipping.

Nutritional Information (per serving): 301 calories, 25 carbs, 12 fat grams and 23 protein grams.

Review: Great breakfast! FYI – we tried cooking them with salsa in them rather than for dipping and they were MESSY – so we’re definitely going to dip from now on. These are great for weekends but I wouldn't suggest reheating as they would lose their crispiness.

Sausage Skillet Scramble

Adapted from Real Mom Kitchen
Sausage Skillet Scramble
Makes 6 Servings

7 eggs
1 tbsp light butter with olive oil
1/3 cup fat-free milk
1/4 teaspoon salt
1 package reduced fat Jimmy Dean sausage
2 cups frozen cubed O’Brien hash brown potatoes, thawed
1 cup cabot 75% cheddar cheese, shredded
6 small flour tortillas OR 6 medium-size carb balance flour tortillas

Whisk together eggs, milk, and salt; set aside. In a large skillet, cook sausage until no longer pink; remove from skillet and drain. In the same skillet, cook potatoes for 5-7 minutes or until tender. Remove from the pan. Add butter to skillet and melt, then add egg mixture to skillet; cook and stir until almost set. Mix in sausage and potatoes. Sprinkle with cheese. Cover and cook for 1-2 minutes or until cheese is melted.

Nutritional Information (with small flour tortilla): 292 calories, 10 carbs, 17 fat grams and 22 protein grams.

Nutritional Information (with taco size flour tortilla): 393 calories, 28 carbs, 20 fat grams and 26 protein grams.

Review: Great recipe! The cheese really melted well into the mix and almost made the eggs taste runny - fab. While I thinks a small tortilla would work and would lower calories, you would probably need to eat it more like a tostado with fork and knife. With the larger shell, it could be eaten more like a taco, how I prefer it!

Ham Hash Brown Casserole

Adapted from Real Mom Kitchen
Ham Hash Brown Casserole
Makes 4 Servings OR 6 Servings (recipe for each)

7 eggs
4 cups hash brown potatoes
1 cup fat-free evaporated milk
1 cup 75% cabot cheese, shredded
1 tsp salt
1 cup diced onion
½ tsp pepper
1 ½ cups diced green and/or red pepper
¼ tsp cayenne pepper
12 slices Hormel Natural choice ham, diced
Mix eggs and milk in a bowl. Add remaining ingredients and stir well. Add to a 9 x 13 dish sprayed with nonstick cooking spray. Bake uncovered in 350 degree oven for 45-50 minutes or until a knife inserted comes clean.

For 6 Servings: Add 1 cup hash browns, 1 egg and 1/2 cup evaporated milk, and use entire container of Oscar Mayer deli smoked ham (5 servings). Bake for 1 hour.

Nutritional Information for 4 serving recipe: 427 calories, 41 carbs, 13 fat grams and 35 protein grams.

Nutritional Information for 6 serving recipe: 333 calories, 33 carbs, 9 fat grams and 30 protein grams.

Review: LOVE it. Lots of food - I mean really, that pan was FOUR large servings. It had great flavor though - loved the pepper and the veggies really helped break up the eggs/potatoes. I enjoyed! I could see next time adding a bit more ham and maybe an egg or something to take this up to 6 servings! (I prefer 6 serving breakfasts so I don't have to make as many!)

Scrambled Egg & Sausage Pizza

Adapted from Recipe Girl
Scrambled Egg & Sausage Pizza
Makes 4 Servings

10 oz. TJ’s plain pizza dough
4 links TJ’s Italian chicken sausage, diced
4 large eggs, lightly beaten
¼ tsp pepper
12 tbsp salsa
½ cup fat-free grated cheddar cheese

Preheat oven to 425 degrees. Roll out pizza dough. Brown sausage in large nonstick skillet, stirring until it it’s fully cooked. Set aside. Wipe skillet clean. Whisk together eggs and pepper; cook eggs in lightly greased skillet over medium heat, stirring and breaking into small pieces until cooked. Remove skillet from heat. Once crust is how you want it, spoon and spread salsa evenly over the top, then add sausage, scrambled eggs, and cheese. Bake for 8 to 10 more minutes- until crust is golden brown.

Nutritional Information: 388 calories, 39 carbs, 13 fat grams and 25 protein grams.

Review: Fabulous and filling! Love the flavor the sausage gives and the idea that you can use different kinds of turkey sausage for different taste. Like the idea of using dough - it was really crispy on bottom but then soft on top - great breakfast pizza.

Sausage and Potato Bake

Adapted from Real Mom Kitchen
Sausage and Potato Bake
Makes 6 Servings

1 package Jimmy Dean Reduced Fat Sausage
3 ½ cup frozen hash browns, cubed (447 grams)
3 oz. 75% cabot cheddar cheese, shredded
1 cup of fat-free milk
6 large beaten eggs
1 teaspoon dried mustard
¼ teaspoon salt

Heat oven to 350 degrees. Spray rectangular baking dish with nonstick cooking spray. Cook sausage over medium heat until browned, about 7 minutes. Stir all ingredients together in a large bowl. Pour into dish. Bake 50 minutes or until knife inserted in the center comes out clean. Let stand 10 minutes.

Nutritional Information: 299 calories, 17 carbs, 16 fat grams and 22 protein grams.

Review: We LOVED this. We think it has great flavor and love using the potatoes too – a little goes a long way. It was super filling and flavorful – definitely seemed like it was “bad” for you but really had good stats for a filling breakfast. I’ve already made this twice now – it’s going to be a regular!

Sausage and Egg Casserole

Adapted from Cooking Light
Sausage and Egg Casserole
Makes 6 Servings

1 pound reduced fat Jimmy Dean sausage
6 slices Nature’s Own white-wheat bread, ripped into bits
2 cups fat-free milk
6 eggs
1 oz. fat-free cheddar cheese
1 oz. 75% fat-free cabot cheese
1 tsp dry mustard
½ tsp salt
Tony’s Creole seasoning to taste

Preheat the oven to 350. Cook sausage in a large skillet over medium heat until brown, stirring to crumble. Combine sausage and next five ingredients in a 13x9-inch baking dish coated in cooking spray. Stir well. Bake uncovered for 45 minutes or until a wooden pick inserted in center comes out clean.

Nutritional Information: 292 calories, 16 carbs, 16 fat grams and 23 protein grams.

Review: We really liked this one – tasted like a strata and had a great consistency. It didn’t have as much flavor as I would have liked, so above I added the salt and tony’s creole – I think this will make the difference. I will definitely make this again!

Quick & Easy Soysage/Egg Wraps

Quick & Easy Sausage/Egg Wraps
Makes 2 Servings

2 Mission Low carb tortillas
3 eggs
2 tbsp egg whites
1 tbsp fat-free milk
2 morningstar farms sausage patties
Salt, tony’s creole, Texas Pete hot sauce to taste

Set medium-sized pan to medium and spray with nonstick cooking spray. Whisk together eggs, egg whites, milk and salt and tony’s creole seasoning to taste. Pour mixture in pan. Heat sausage patties in microwave (40 seconds on both sides) and shred to pea-sized pieces. After two minutes, pour sausage into egg mix and stir. Put tortillas in microwave. Continue stirring egg/sausage mixture until eggs are cooked, 2-3 more minutes. Remove now-warm tortillas and spoon hot sauce in center. With the back of a spoon, smear it on the tortilla. Spoon egg/sausage mixture onto tortillas. Roll them up and cut them in half to make two wrap halves.

Nutritional information per serving: 335 calories, 31 carbs, 12 fat grams and 26 protein grams.

Review: These are very flavorful and filling. While I miss the potato in them, this definitely cuts down on the time it takes to cook. These reheat well, too.

Potato, Egg and Bacon Burrito

Potato, Egg and Bacon Burrito
Makes 6 Servings

600 grams red potato, raw
3 eggs
6 strips of turkey Bacon
1.5 tbsp fat free milk
1.5 tsp olive oil
3 Mission Carb Balance tortillas
Garlic Powder, Creole Seasoning, Salt & Pepper to taste

Heat one inch water to boiling in 2-quart saucepan. Cut potatoes into cubes and add to water. Cover and heat to boiling; reduce heat to medium-low. Cover and cook 12 to 15 minutes or until potatoes are tender; drain. While potatoes are cooking, get out a small bowl and whisk together eggs, milk and a dash of salt and creole. In a large skillet (or microwave!), cook bacon until crispy and remove from skillet. Add olive oil to skillet, then top with potatoes. Sprinkle with garlic powder, creole seasoning and pepper. Cook potatoes 3 to 5 minutes, turning occasionally, until light brown. Pour egg mixture and sausage on top of the potato mixture. Stir for 3-4 minutes until egg is thoroughly cooked, then cover tortillas with mixture and serve.

Nutritional Information: 398 calories, 50 carbs, 13 fat grams and 19 protein grams. You could easily cut this down by using 2 eggs instead of 3, or subbing in some egg whites!

Review: It was yummy – definitely a favorite, going in the recipe file. It’s super filling, too! I probably prefer sausage, but like the difference bacon adds to mix it up.

Ham, Mushroom & Cheddar Frittata

From For the Love of Cooking
Ham, Mushroom & Cheddar Frittata
Makes 4 Servings

8 eggs
2 Tbsp fat-free milk
3/4 cup fat-free cheddar, shredded (divided)
1/2 cup of ham, diced
1/2 cup white mushrooms, sliced
1/4 sweet yellow onion, diced
1 tsp olive oil
Salt & pepper to taste
Green onion for garnish

Preheat oven to 350 degrees. Add olive oil to a skillet over medium heat. Add onions and mushrooms and saute until tender, remove from heat & set aside. In a large bowl, beat the eggs and milk together. Add 1/2 cup of cheese, ham, mushrooms, onions, salt and pepper to taste. Coat a tart or pie pan with cooking spray and add the egg mixture. Bake at 350 degrees for 20 minutes. Top the frittata with the remaining 1/4 cup of cheese and return to the oven for 10 additional minutes. Remove from the oven cool for 5 minutes before cutting into 4 servings.

Nutritional Information: 266 calories, 16 carbs, 12 fat grams and 23 grams of protein.

Review: This was really good. I will say I had to cook it a bit longer than 20 minutes as it was still runny. Other than that, it was great. I served with fruit since it's a bit lower in calories, and I wouldn't suggest reheating this one.

Tuesday, August 24, 2010

Country Breakfast Scramble

Adapted from Real Mom Kitchen
Country Breakfast Scramble
Makes 4 Servings

6 to 7 (medium sized) new red potatoes, cubed (29 ounces)
8 eggs
1/3 cup milk
1/4 teaspoon salt
1/8 teaspoon pepper
4 tbsp chopped green onions, sliced
4 slices turkey bacon (butterball)
½ cup fat-free cheddar cheese
2 tsp olive oil

Heat one inch water to boiling in 2-quart saucepan. Cut potatoes into cube and add to water. Cover and heat to boiling; reduce heat to medium-low. Cover and cook 12 to 15 minutes or until potatoes are tender; drain. Beat eggs, milk, salt and pepper with fork. In a large skillet (or microwave!), cook bacon until crispy and remove from skillet. Add olive oil to skillet, then top with potatoes. Cook potatoes 3 to 5 minutes, turning occasionally, until light brown. Stir in green onions. Cook 1 minute, stirring constantly. Pour egg mixture into skillet. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Dice up cooked bacon. Sprinkle with bacon and cheese. Divide into four servings and serve.

Nutritional Information: 374 calories, 37 carbs, 14 fat grams and 23 protein grams.

Review: We loved it! Super hearty and filling. If anything I may reduce potatoes by 4 ounces (total) to add in another bacon strip or two but honestly, I could eat it just like this and be happy! You could also cut the portions into 6 instead of 4 and serve with toast or yogurt or whatever. Great recipe.

Brunch Pizza Squares

Brunch Pizza Squares
Makes 6 Servings

10 oz. Jimmy Dean Light Sausage
1 tube (8 oz.) reduced fat refrigerated crescent rolls
4 eggs
2 tbsp fat-free milk
2 oz. cabot 75% reduced fat cheddar cheese
Salt and pepper to taste

In a skillet, cook sausage over medium heat until no longer pink; drain. Unroll crescent dough into a lightly greased 13 x 9 x 2 inch baking pan. Press dough ½ inch up the sides and seal the seams between triangles by pressing down. Sprinkle with sausage. In a bowl, beat the eggs and milk. Add salt and pepper and pour over sausage. Sprinkle with cheese. Bake, covered, at 400 for 10 minutes. Remove foil and bake for 10 minutes or until the crust is golden brown and the cheese is melted (may need to cook for another 3-5 minutes).

Nutritional Information: 310 calories, 18 carbs, 19 fat grams and 17 protein grams. So yes, pretty high in fat, but having it on days when I have lower-fat meals planned for lunch and dinner will balance it out.

Review: We both REALLY liked it - great size serving and very filling. Also - YUMMY! And inexpensive - the crescents were $1 and the sausage was $2.20 - throw in eggs and some cheese and you're looking at like $.75 a serving - love it! This has really become a family favorite and quick, easy standby.

Breaded Breakfast Chicken Sandwich

Breaded Breakfast Chicken Sandwiches
Makes 2 Servings

2 English Muffins
6 oz. chicken
¼ cup (28 grams)Plain Panko Bread Crumbs
1 egg
2 tbsp ketchup
Salt and Pepper to taste
Spray butter
1 tsp olive oil

Cut muffins in half, spray each side with spray butter and set aside. Add olive oil to large pan over medium heat. Get two shallow bowls and crack an egg in one, and put bread crumbs in the other. Sprinkle salt and pepper onto eggs, and whisk. Put chicken between two sheets of wax paper. Hit with flat side of tenderizer until ½” thick. Then dip chicken into egg, then into crumbs. Set on wax paper. Repeat until all chicken is done, then add all now-breaded chicken to the pan at the same time. Cook for 2 minutes on each side, flipping until all pieces of chicken are browned. Toast muffins. Add ketchup to muffins, top with chicken and serve.

Nutritional Information (per sandwich): 335 calories, 40 carbs, 6 fat grams and 27 protein grams.

Review: Yum! Not quite Chick-fil-a but definitely filling and flavorful - the additional of panko crumbs was great!

Please note: there will be a lot of egg left over- easily enough egg to make 2 batches!

Cream of Mushroom Breakfast Bake

Adapted from Real Mom Kitchen
Cream of Mushroom Breakfast Bake
Makes 6 Servings

1 package Jimmy Dean Reduced Fat Sausage
1/3 cup chopped onion
½ cup fat-free grated cheddar cheese
½ cup 75% fat free cabot cheese
10 eggs, lightly beaten
1 tbsp milk
1 can (10-3/4 ounces) fat-free condensed cream of mushroom soup
Tony’s creole seasoning to taste

In a large skillet, cook sausage and onion over medium heat until meat is no longer pink; drain. Transfer to a greased 13-in. x 9-in. baking dish. Sprinkle with cheese. Combine eggs and soup; pour over cheese. Sprinkle with tony’s creole seasoning. Bake, uncovered, at 400° for 30-35 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting.

Nutritional Information: 312 calories, 8 carbs, 19 fat grams and 25 carbs.

Review: Super good and flavorful! I liked how it was eggy, but also creamy due to the soup. I couldn’t taste the cheese very much but think I would have noticed if it wasn’t there. Next time I may add a bit more creole seasoning (and to the eggs rather than on top) – but that’s it – this is a keeper!

Baked Swiss and Sausage Omelet

Adapted from Real Mom Kitchen
Baked Swiss and Sausage Omelet
Makes 6 Servings

1 tsp olive oil
½ cup onion, diced
10 ounces Jimmy Dean reduced fat breakfast sausage
8 large eggs
1/3 cup fat-free milk
1 tsp salt
½ tsp black pepper
½ cup red bell pepper, diced
70 grams Kraft natural swiss/parmesan cheese blend
1/4 cup plus 2 tablespoons chopped fresh parsley (for topping)
For side: 3 English muffins and 2 tbsp fat-free cream cheese or hummus

Preheat oven to 425. Spray an 8 by 8-inch baking dish with nonstick spray. Heat oil in a medium skillet over medium-high heat. Add red pepper and onion. Cook until onion is translucent, about 3 minutes. Remove onion and pepper and set aside. In the same pan add sausage and cook until brown, about 5 minutes. Set the pan aside to cool. In a large bowl, whisk together eggs, milk, salt and pepper. Add bell pepper and onions, sausage, 1/3 of cheese and 1/4 cup of parsley to egg bowl. Pour batter into pan. Sprinkle with remaining cheese. Bake covered for 10 minutes. Remove foil, then bake for another 15 – 20 minutes or until golden brown and a knife inserted in the center comes out clean. Cut the baked omelet into six rectangles and sprinkle with remaining parsley before serving. Serve with ½ English muffin smeared in 2 tsp fat-free cream cheese or hummus per serving.

Nutritional Information: 339 calories, 17 carbs, 20 fat grams and 22 protein grams.

Review: LOVED IT! So excited to have another new breakfast recipe – thanks Real Mom Kitchen! I really like the addition of parsley - it has such a strong flavor in this dish and really gives it a nice, different flavor.