Healthy Peanut Butter Cripsy Treats

I love peanut butter dessert treats, but thought that I couldn't have any when I was trying to eat healthy.  Well with these peanut butter rice crispy treats you don't need to worry about what it might do to the scale!!  This recipe comes from another great cookbook from The Biggest Loser - The Biggest Loser Dessert Cookbook!  For these wonderful, peanut butter delights you will need the following:
     Butter-flavored cooking spray
     3 cups of 100% whole grain crispy brown rice cereal (Erewhon brand is recommended)
     1/4 cup of coconut sugar
     1/4 cup of light agave nectar
     1/2 cup plus 2 tbsp unsweetened all natural creamy peanut butter
Lightly coat an 8x8 baking dish with cooking spray.  Place the cereal in a large mixing bowl.  Set aside.

Place a medium nonstick saucepan over medium heat.  Add the sugar and agave nectar and slowly bring to boil.  Boil for 1 minute.

Reduce the heat to low and add the peanut butter.  Stir until the peanut butter is melted and the mixture is well combined. 

Pour peanut butter mixture into the bowl with the cereal.  Using as rubber spatula, mix until the cereal is well incorporated.

Transfer the mixture to the prepared baking dish, and using a piece of parchment of waxed paper, firmly press the cereal into the pan.  Allow to cool completely.  Then cut into 16 squares and it is only 83 calories per square!





Note: For many of you, you might be unfamiliar with some of these ingredients, but you can find all of them at both Wegmans and Giant.  You can substitute coconut sugar with regular sugar, but it will change your calorie count! 

Soup of the Week!

Another great soup to warm up your winter afternoon - White Chicken Chili!  For this recipe you will need the following:
  1 pound of boneless, skinless chicken breast, diced
  1 small green pepper, diced
  1 small onion, diced
  2 gloves of garlic, minced
  3 tbsp of butter
  1/3 cup of flour
  1/2 tsp of cumin, add more to taste
  1/2 tsp of oregano, add more to taste
  3 cups of chicken broth
  2 15 ounce cans of Great Northern Beans, drained
  1/2 tsp of salt, more to taste
  1 tsp of dried parsley

Melt butter in a dutch oven over medium high heat.  Add the chicken, pepper, onion, and garlic to the butter and saute for about 15 minutes.  Add the flour, cumin, and oregano, cook for 5 minutes.  Add the broth and stir until it simmers over medium high heat.  Add the remain ingredients and heat through on a low simmer.  Only 194 calories for a cup!

Szechuan Beef and Broccoli

If you want to spice up your stir fry while keeping in healthy, then check out this recipe!  It comes from what I feel is one of the most helpful and easy to use line of cookbooks for losing weight - The Biggest Loser Family Cookbook!!  For this recipe you will need the following:

  
   1 pound of top round steak, sliced against the
      grain into 1/4" thick strips
   1 teaspoon garlic powder
   Salt, to taste
   Ground Black Pepper, to taste
   Olive Oil Spray
   1 (14 oz) bag of frozen broccoli, about 5 cups
   1 tablespoon freshly minced garlic
   2 teaspoons toasted sesame oil
   1/4 cup of bottle Szechuan stir-fry sauce

In a large bowl, combine the steak, garlic powder, salt, and pepper and toss until well combined.

Place a large nonstick skillet or wok over high heat.  When hot, mist with the olive oil spray.  Add the broccoli and garlic and cook, stirring for 4 to 6 minutes, or until the garlic softens and the broccoli is heated through and crisp-tender, being careful not to burn the garlic.  Transfer to a large bowl and cover to keep warm.

Return the pan to high heat and add 1 teaspoon of sesame oil.  When hot, add half of the steak in a single layer, and cook, stirring occasionally, until lightly browned on both sides, 1 to 2 minutes.  Transfer the steak to the bowl with the broccoli and re-cover.  Repeat with the remaining steak and 1 teaspoon of sesame oil.  Return all the steak and broccoli to the pan and remove from the heat.  Add the sauce and mix well to coat.  I serve this over a 1/2 cup of brown rice!  Makings 4 servings with 191 calories a serving! 

Quick and Easy Health Breakfast

It is often hard to find a quick and easy breakfast that is also health.  These scrambled egg muffins are very easy to make and provide lots of the nutrition needed to start your day!  I actually make them on Sundays and then just pop them in the microwave throughout the week for breakfast.  This recipe was adapted from Taste of Home's Healthy Cooking Magazine.  I actually make half the recipe since it is just me, but I am sure your family would like these too!  To make this quick breakfast that is only 120 calories a muffin, you will need the following:
   1/2 lb of turkey sausage crumbles (I use Jimmy Dean Turkey Sausage Crumbles)
   12 eggs
   1/2 cup chopped onion
   1/4 cup chopped green peppers
   1/2 tsp. of salt
   1/4 tsp. garlic powder
   1/4 tsp. pepper
   1/2 cup of low fat shredded cheddar cheese
In a large skillet, cook the sausage crumbles over medium heat until no longer pink.  In a large bowl, beat the eggs.  Add the onion, green pepper, salt, pepper, and garlic powder.  Stir in the sausage and cheese. 

Spoon 1/3 cupfuls into muffin cups that are coated with cooking spray.  Bake at 350 degrees for 20-25 minutes.  To reheat, just place in the microwave on a plate or in a bowl for one minute!

Taco Soup to Spice Up Your Cold Winter Day

Soups are a great way to warm up on a cold winter day!!  This is one of my favorite soups which I have adapted from the southern Queen Paula Deen!  For yummy taco soup you will need the following:
   1 pound of boneless, skinless chicken breast, diced
   1 large yellow onion, chopped
   2 cloves of garlic, minced
   1 14.5 ounce can of diced tomatoes, garlic seasoned, with juice
   1 14.5 ounce can of Mexican Flavored Ro*Tel, with juice
   1 15 ounce can of kidney beans, drained
   1 15 ounce can of pinto beans, drained
   1 15 ounce can of black beans, drained
   1 14.5 ounce can of chicken broth
   1 package of taco seasoning mix plus extra for additional flavor
   Optional toppings: Sour cream, shredded taco flavored cheese, guacamole
In a large dutch oven, cook the chicken, onion, and garlic over medium-high heat until browned.  Stir in tomatoes, ro*tel, beans, broth, and seasoning mix.  Bring to a boil, reduce the heat, and simmer uncovered, for 30 minutes.  One cup of soup without the yummy toppings is about 245 calories. 
  Obviously this makes a large amount of soup, but there is an easy fix for that - freeze your extras!  I freeze my extra soup in sour cream containers.  Then next time you need a warm up, just pull it out, thaw, and enjoy!

A Must Have Mexican Side Dish

Clinatro rice has become my side dish must for Mexican food!  It is featured as a side dish with my yummy fish tacos in a previous post.  I found this recipe in a Pampered Chef cook book.  It is very easy to make.  You will need the following:
   1 cup of uncooked long grain white rice
   1/4 cup of fresh cilantro, chopped
   4 ounces of queso fresco
 Simply cook the rice according to the package directions.  While the rice is cooking, chop the cilantro and set aside.  Crumble the cheese and set aside.  Once the rice is finished, stir in the cilantro, queso fresco, and you have an instant hit!

Queso fresco is a kind of Mexican cheese.  I was unable to actually find queso fresco, so I used queso blanco.  I did find this at Wegmans.  For those who do not have a Wegmans or a fancy cheese shop near you, I have also made it with shredded Mexican style cheese!

Asian Flavored Tilapia and Green Beans with Twist

Sesame Tilapia
This recipe is very easy to make.  It is an adaption from a Pampered Chef recipe.  You will need the following for two servings:
    2 boneless, skinless pieces of Tilapia (4 to 6 ounces a piece)
    1/2 cup of Panko Bread Crumbs (check out the link for info about Panko Bread Crumbs)
    1 tbsp of Sesame seeds
    3 tbsp Asian Seasoning (I used Dynasty Five Chinese Spices found in the International Isle of Wegmans)
    1 egg
    2 tbsp of olive oil
Combine the panko crumbs, sesame seeds, and spices in a shallow baking dish.  Lightly beat the egg in another shallow dish.  Coat the Tilapia pieces with egg, then coat them on each side with the seasoning mix.  Heat a pan on medium heat.  Add the oil to the pan.  Cook the tilapia about 3-4 minutes on each side, until it is golden brown.  It is easy to tell when Tilapia is done - it will fall apart!  Each piece is about 190 calories!


Sesame Green Beans
I have made these green beans so many times to go with so many different dishes.  It came from one of my favorite cooking magazines - Taste of Home Healthy Cooking....or was it Cooking for 2?  I am not sure which one since I no longer need to look at the recipe that is how often I make them.  You will need:
  1 lb of fresh green beans
  1 tsp of minced garlic
  1 small yellow onion, chopped
  1/4 cup of soy sauce (I used reduce sodium)
  1 tbsp olive oil
  1 tbsp Sesame Seeds
First, you need to clean the green beans and break off the ends.  Add them to boiling water and cook for 4 minutes.  Meanwhile, heat a saute pan over medium heat.  Add the oil.  Once the beans are done, drain and then add them to the saute pan.  Saute for 3-4 minutes then add the garlic and onion.  Saute for another 2 minutes.  Reduce heat to a low simmer and add the soy sauce.  Simmer for about 5 minutes.  Sprinkle with sesame seeds and serve!!   Another great way to eat these green beans is just eating them over a bowl of brown rice!

Yummy, not bad for your waistline brownies!

No Pudge Fudge Brownies are soooo good that you would never

guess that they were fat free!  They are definitely not flavor free! 

An all natural box brownie mix, you simply add fat free

vanilla yogurt, bake in the oven, and then enjoy!  They can be found in the organic section of grocery stores and come in
several flavors!!

About my cooking

I just wanted to share a little bit about my cooking.  I usually make healthy food, but some times I have to indulge in cooking really good bad for you food!  I like to make stuff following the recipe exact once and then usually tweak it or add my personal touches.  This is why I prefer cooking to baking - it isn't an exact science.  When you make the recipes, I would love to hear how you add your personal touches!  I will be sure to post the calorie count and serving size in the recipes for those who are trying to slim down or watching their figure! 

Fish Tacos with Cilantro Rice and Black Beans

My yummy homemade fish tacos!

  

They are no Houlihan's Fish Tacos, but I love them still!  These are really easy.  Just pick a mild fish you like - I used Tilapia, but you can use Haddock or a fish of your liking.  Heat your pan to medium and then spray the crap out of it with cooking spray.  Cook the Tilapia about 2 minutes on each side, until no longer translucent.  Then use a spatula to break it up into small pieces, like with regular taco meat!  Then sprinkle it with taco seasoning and Panko bread crumbs.  If you don't have taco seasoning you can use Cumin, Chili Powder, Cayenne Pepper, Garlic or the spices of your choice.  Cook it over medium until it has browned and enjoy!  I serve mine on corn tortilla's, but you can use the taco shell of your liking :)