Friday, October 12, 2012



  • 28 oz Can of Whole Tomatoes
  • 2 tsp Salt
  • 2 tsp Garlic Powder
  • 1 tsp Cumin
  • Cilantro to taste
  • 3 Jalapenos

  1. Add to food process the first 5 ingredients.
  2. Then add 1 Jalapeno and blend.
  3. Divide by pouring out 1/2 of sauce.
  4. Then add 2 more Jalapenos for hotter sauce.

Pumpkin Mousse

I’ve added some notes off to the side on the recipe. The recipe below yields 4 servings so I’ve doubled it every time I’ve made it.

Pumpkin Mousse
• 1-1/2 cups cold fat-free milk
• 1 package (1 ounce) sugar-free instant butterscotch pudding mix (**The butterscotch is nice but overpowering. I prefer ½ butterscotch and ½ cheesecake pudding mix. So if you double the recipe 1 package of each)
• ½ cup canned pumpkin
• ¼ tsp ground ginger
• ¼ tsp ground allspice
• ½ tsp ground cinnamon
• I also added nutmeg. And I didn’t really follow the measurements on the spices; I increased the amounts slightly.
• 1 cup fat-free whipped topping, divided

1. In a large bowl, whisk milk and pudding mix for 2 minutes. Let stand for 2 minutes or until soft-set. Combine pumpkin and spices; fold into pudding. Fold in ½ cup whipped topping.
2. Transfer to individual serving dishes. Refrigerate until serving. (I found that leaving it in the fridge overnight yielded the best results.)
3. Garnish with remaining whipped topping and gingersnap crumbles, if desired.

Nutritional info: 2/3 cup mousse with 2 tablespoons whipped topping equals 96 calories, trace fat (trace saturated fat), 2 mg cholesterol, 360 mg sodium, 18 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat-free milk.

Thursday, June 28, 2012



Best with tilapia - you can also use any other white fish such as trout, cod, halibut, catfish, mahi mahi...whatever is on sale.

  • 1 fennel bulb
  • 1/2 onion, chopped
  • 2 or 3 garlic cloves, minced (this depends on how much garlic you like to put in your food)
  • handful of baby carrots chopped
  • 1 stalk of celery chopped
  • handful of parsley finely chopped
  • lemon juice


  1. Preheat oven to 375 degrees.
  2. Pull enough foil so that you can cover all the fish and veggies and close it shut
  3. Line the center of the foil with fennel
  4. Season fish with salt, pepper, and any other spices you like (rosemary and thyme work well)
  5. Place fish on top of fennel
  6. Place minced garlic on top of fish, then onion, carrots, and celery
  7. Sprinkle finely chopped parsley over the top
  8. Sprinkle lemon juice over all the fish and veggies (I will use about 1/2 tbsp of lemon juice) and close the bag shut)
  9. Place bag on a baking sheet and place in oven for about 20-40 minutes or until fish is opaque and flaky

For other fish, like salmon, catfish, etc.  I will season both sides of the fish with a little salt pepper and then use a marinade.  I prefer lemon and herb marinade by McCormick.  Then I'll put the fish on a baking sheet and back for about 30-40 minutes or until opaque and flaky.  This is the easiest way to cook fish that I've found.

Another fish idea, take a 8”x8” baking dish. Place the fish inside after adding salt and pepper to both sides of the fish. Then sprinkle Montreal Steak seasoning and bake at 375 for about 20-25 min. 

Layered Mexican Casserole


  • 1 lb lean ground beef (we used 1 lb ground turkey and seasoned it with McCormick low sodium taco seasoning)
  • 1 jar (16 oz) Thick 'n Chunky Salsa
  • 1 can (16 oz) Old El Paso refried beans (we used 1 can of reduced sodium black beans, drained)
  • 8 soft corn tortillas (6 in)  - we used white corn tortillas
  • 1 1/2 cups shredded Mexican cheese blend
  • 1 can Spanish rice (I got a Near East box of Spanish rice and made that instead of using the can rice)
  • 1 cup coarsely crushed tortilla chips
  • Optional (we added all of these) - diced tomatoes, green onions, cilantro, avocado, low fat sour cream

  1. Heat oven to 350F. Spray 11x7 in (2 qt) glass baking dish with cooking spray.
  2. Brown beef until cooked thoroughly and drain. Stir in 1 cup of salsa; heat about 2 minutes or until hot.
  3. Line baking dish with 4 of the tortillas, overlapping to fit. In medium bowl, stir in beans and remaining salsa; spoon and spread evenly over tortillas.  Top with half of the meat mixture and 3/4 cup of cheese.  Layer remaining 4 tortillas over cheese. Spoon and spread rice over tortillas.  Top with remaining meat mixture. Sprinkle with tortilla chips.
  4. Bake uncovered for 30 to 40 minutes or until hot in center and bubbling on sides. Top with remaining cheese and garnish with tomatoes, green onions, cilantro and sour cream if desired.

Beef and Cannellini Bean Minestrone Soup

3 Tbsp olive oil
1 onion, diced
3 carrots, peeled and diced into ¼ inch pieces or handful of baby carrots diced
3 ribs of celery, trimmed and diced into ¼ inch pieces
Kosher salt and freshly ground black pepper
½ lb lean ground beef (I use 1 lb of ground beef to make it more hearty. And I have used ground buffalo and ground sirloin, both turned out great)
4 large garlic cloves, minced
1 small can of tomato paste with basil and oregano
4 cups low-sodium beef broth
2 cans (15 oz each) diced tomatoes with basil and oregano
1 15 oz can cannellini beans (which are essentially white kidney beans), rinsed and drained
1 dried bay leaf
Grated Parmesan as garnish
Italian seasoning
Zucchini cut into ¼ inch pieces

1.    In a large saucepan or Dutch oven, add the oil and heat over medium heat. Stir the onion, carrot, and celery and season with salt and pepper. Cook, stirring frequently until the vegetables are soft.

2.    Increase the heat to high and add the ground beef and garlic. Season with salt and pepper and Italian seasoning. Cook until the beef is browned and cooked through.

3.    Stir in the tomato paste and mix to combine. Add broth, tomatoes, beans, zucchini and bay leaf. Add a small handful of dried oregano and a equal amount of dried basil then add a pinch of garlic salt.  Bring mixture to a boil. Reduce heat to a simmer and cook until the liquid is reduced by half(about 30 minutes).

4.    Remove the bay leaf and discard. Season if necessary. Add grated Parmesan as a garnish when serving.

Bobby’s Lighter Shrimp and Grits

By Bobby Deen
293 Fewer Calories
34 g Less Fat

1/4 cup Canadian bacon, diced
2 teaspoons olive oil
1 onion, diced
1/2 green bell pepper, seeded and diced
1 dozen large shrimp, peeled and de-veined, with tails on
3 garlic cloves, minced
1 (14 1/2-ounce) can petite-cut diced tomatoes
1/4 cup dry white wine
1 teaspoon hot sauce
3/4 teaspoon salt
1/4 cup fat-free half-and-half
3 cups water
3/4 cup uncooked quick-cooking grits
1 tablespoon chopped fresh chives

Add bacon to a nonstick skillet and saute over medium heat until crisp.  Transfer the bacon to a plate; set aside. Add the oil to the skillet and set over medium heat. Add the onion and bell pepper, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes. 

Add the shrimp and garlic to the skillet and cook, stirring, until the shrimp being to turn pink, about 1 – 2 minutes. Transfer the shrimp to a bowl; set aside. Add the tomatoes, wine, hot sauce, and 1/2 teaspoon salt; bring to a boil, stirring constantly to scrape the browned bits from the bottom of the pan. Reduce the heat and simmer, uncovered, until the flavors are blended and the sauce begins to thicken, about 6 – 8 minutes. Return the bacon and shrimp to the skillet. Stir in the half-and-half; heat through.

Meanwhile, bring the water to a boil in a medium saucepan. Slowly whisk in the grits, and the remaining 1/4 teaspoon salt. Reduce the heat, and simmer, covered, until thickened, about 5 minutes. Remove from the heat. Serve the shrimp mixture over the grits. Sprinkle with the chives.

Prep Time: 20 minutes
Cook Time:  20 minutes
Difficulty: Easy
Yield: 4 servings  (PER SERVING: 1 cup shrimp mixture w/ 1/4 cup grits)
Per Serving: 222 Cal (20% from Fat, 42% from Protein, 38% from Carb); 23 g Protein; 5 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 21 g Carb; 2 g Fiber; 7 g Sugar; 79 mg Calcium; 6 mg Iron; 1253 mg Sodium; 109 mg Cholesterol

Easy One Pot Pasta

1 lb Italian sausage crumbled (I used Honeysuckle White Sweet Italian Sausage)
1 of onion chopped
Garlic chopped
1 - 28 oz diced tomato
1 -8 oz tomato sauce

salt, pepper and Italian seasonings to taste
1 1/2 cup beef broth or water (I prefer better than broth)
8oz whole wheat pasta rigatoni or any shape, uncooked
8 oz sliced mushrooms (either white button or baby Portobello will work)

1. Big pot - brown sausage. 

2. Add onion and garlic- cook until onion is soft.  

3. Add tomatoes with liquid, tomato sauce, water, and pasta.

4. Bring to a boil, cover and simmer 30 minutes. 

5. Add mushrooms and cook until soft and pasta is done.

Tangerine Chicken Stir-Fry

1/2 cup fresh squeezed tangerine or orange juice (about 1 whole orange)
1/3 cup soy sauce (I used Kikoman Teriakyi marinade and marinaded the chicken overnight with minced garlic)
2 tsp cornstarch or other thickener
1 Tbsp peanut or canola oil (we used peanut oil since it's better for you than canola)
1 and 1/4 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 cup baby carrots cut length-wise in half
2 cups fresh brocoli florets
4 oz whole fresh mushrooms cut into quarters
1 can (8 oz) water chestnuts, drained
2 Tbsp water
1/4 cup finely chopped fresh cilantro
(I don’t like water chestnuts so I used baby corn instead)

1.  In a small bowl, mix juice, soy sauce and cornstarch until cornstarch is dissolved; set aside.

2.  In 12-inch wok, or non-stick skillet, heat oil over medium-high heat. Cook chicken in oil 4 to 5 minutes stirring frequently until no longer pink in center. Add carrots, cook 2 to 3 minutes. Add brocoloi, mushrooms, water chetnuts and water; cook 3 to 4 minutes longer, stirring frequently until vegetables are crisp-tender.

3.  Reduce heat to low. Stir juice mixture, then stir into chicken mixture. Cook and stir 1 minut or until sauce is slightly thickened. Sprinkle individual servings with cilantro if desired.

Per serving (1 1/2 cups) Calories 290; Total Fat 8g (Saturated Fat 2g), Sodium 1310mg, Total Carbohydrates 18g (Dietary Fiber 3g), Protein 36g

The Best Marinara Sauce Ever

This is from a coworker and she says it is the best sauce ever. She won't buy bottle anymore.

2 Tbsp olive oil
1 medium onion, chopped
2 tsp minced garlic
1 (28 oz) can crushed tomatoes
1 (15 oz) can diced tomatoes
1 small can tomato paste
1 tsp oregano
1 tsp basil
1 whole bay leaf
1/2 tsp sugar
salt and pepper to taste

1. Over medium heat, heat oil in a large pot until hot
2. Add onions and garlic. Saute for 3 to 5 minutes until the onions begin to appear translucent.
3. Add the tomatoes, stir to mingle the flavors. Add herbs and bay leaf.
4. Sprinkle in sugar, salt and pepper. Lower the heat and continue to simmer for 30 minutes uncovered. Stir occasionally.