Corn Chowder

My Mom loves Silver Queen Corn. It is at it's absolute best in mid to late summer. So that means...the Queen is ruling right now! My love for corn chowder and my inherited love of this corn inspired this soup. It is only 180 calories per serving and serves 5. If you are a carnivore crumble on a little turkey bacon for about 10-15 more calories. Remember to measure your portion!!

Here's the recipe:
Russet Potato - 1 medium to large (diced small)
5 ears Silver Queen Corn - about 4 Cups of kernels
Red Pepper - 1 Cup chopped
Green Pepper - .25 Cup chopped
Onion - .25 Cup chopped
Basil Fresh- 2 TBSP
Extra Virgin Olive Oil - 1 TBSP
Cornstarch - 1 TBSP
Chicken Stock - 4 Cups
Fat Free milk - 1 Cup
Salt and Pepper to taste

First chop all your veggies and start them in the extra virgin olive oil in your dutch oven. Medium heat. Immediately start shaving the corn off the cobs in a large bowl. It will be a little messy but worth it. Keep the cobs, they are going in soup in a few minutes! After veggies are a little softened add the cornstarch and about half a cup of the chicken stock. This is when I added a little salt and pepper. Whisk in well and turn up to high. Add in rest of chicken stock, corn cobs, milk, corn and chopped potatoes. After all the friends are in the pool lower heat to simmer, add basil and let it all hang out for about an hour or so. You will need to taste for seasoning and remove the cobs. Garnish with some fresh chives.
Note: Easy to kick up this chowder...just add some finely diced jalapenos with the vegetables!

Lemon Pie

This delicious alternative to a sugar and cream filled pie will satisfy that summer lemon craving. Partial substitutes and reduced portions are key here. Serves 8 only 203 calories per serving!

Here's the recipe:
Graham cracker crumbs - 1 Cup
Butter - 2 TBSP melted ( I used light blue bonnet)
Sugar - 1/2 Cup
Splenda - 1/2 Cup
All purpose flour - 1/2 Cup
Egg beaters - 1 Cup
Lemon Juice - 1/3 Cup
Fresh Lemon zest - 1 TBSP
Fat free milk - 1 2/3 Cup
Powdered sugar - 1 TBSP

Preheat oven to 400 degrees. Melt butter and mix with graham cracker crumbs in a pie pan. Pat them down evenly. In a bowl mix together egg beaters, sugar, then flour and milk. Slowly stir in lemon juice and zest. Pour into pie pan then bake for 30-35 min. Let cool and dust with the powdered sugar. Garnish with lemon slices. Enjoy!

Chicken Enchilada Casserole

Craving gooey, spicy enchiladas covered in cheese and sour cream? Well I have a better alternative!
This delicious casserole serves four, comes in at 387 calories per serving, and packs a whopping 20g of protein and 5g of fiber!

Here's the recipe:
Kroger rotisserie chicken, shredded - 8 oz
Flour tortillas - 3 eight inch
Stewed tomatoes - 1 can
Enchilada seasoning - 1 packet
Diced green chilies - 2 TBSP
Fat free sour cream - 4 TBSP
Reduced fat mexican cheese blend, shredded - 1 Cup
Dried oregano - 2 tsp
Garlic powder - 1/2 TBSP
Cumin - 1 TBSP
Chili powder - 1/2 TBSP
Green peppers - 1/4 cup diced
Red onion - 1/4 cup chopped
Extra virgin olive oil - 1 TBSP

Start by putting tortillas in foil and placing in a 200 degree oven. Next saute your green peppers and onion in the olive oil on low. Just soften them a little. Meanwhile, the chicken...you're going to have to get your hands dirty! Using your hands to shred the chicken helps you ensure all of the little bones and all the skin is removed. After shredding run your knife through the meat...NO BONES!! Weigh out 8 oz of chicken. I just happened to yield about one pound off of this one so I divided in half. Place the rest in a baggie and refrigerate. Makes great hash the next day! Add the chicken to pepper and onion along with all the spices including diced green chilies. Keep it on low while you hand crush or puree your stewed tomatoes. You could also just use crushed tomatoes. The larger chunks add a little authenticity to this casserole. Mix in your packet of enchilada seasoning.
Take the tortillas out of the oven and turn it up to 350 degrees. Now dredge your tortillas in the sauce and tear to fit an 8x8 baking dish. You are only making two tortilla layers. Place the first layer of tortilla down, then half of the chicken, spread evenly. Add two tablespoons of sour cream and just kind of smear it around evenly. Then ladle some sauce over. Top with half the cheese and repeat. End with cheese on top. Top with a little cilantro if you like, I'm not a big fan so I used some parsley. Bake for about 15-20 minutes. Cute into fourths and serve. Enjoy! If you've been good serve with some tortilla chips, if not try a simple salad!

Slow Cooker Pork BAR-B-Q!!

It's a summer staple. Here's how to make it at home just the way you like it. This is center cut pork loin. I got about 10-12 servings out of 3-4 lb loin. Remember it reduces down in size while cooking. I also trimmed all the fat off AFTER cooking. 10 servings - 258 calories, 12 servings 215 calories

Here's the recipe:
Center cut pork loin: 3-4 lbs
Ketchup - 2 Cups
Barbeque sauce - .5 cup of your favorite
Yellow mustard - 1 TBSP
Worcestershire - 1 TBSP
Garlic powder - 1 TBSP
Red pepper/cayenne - 1 tsp
black pepper - 1/2 tsp
Red wine vinegar - 2 TBSP
Brown sugar - 1/2 cup loosely packed
Dill pickle juice - 1- TBSP

Easy easy! Just add all ingredients into the slow cooker/crock pot, except the pork. Whisk together well. Add pork loin with fat side up. Ladle the sauce over the top of loin. Cover and turn on low for 3-4 hours. Internal temperature for pork, for safe eating, is 145 degrees. I still cook it up a little further. Not used to eating pink pork yet. Occasionally check on the loin ladling the sauce over the top.
Once cooked through pull the pork out onto a sheet pan. I cut it up into large pieces then used two forks to shred it. Skim off any grease of sauce that is visible on top in the slow cooker. Then place all the shredded pork back in and turn to warm. It is now ready when you are! To store leftovers just ladle it all in a large ziplock bag and reheat as needed. It is even better the next day! Enjoy!

Kitchen Sink Stew

This recipe was born from necessity. I had the ingredients and was craving a soup or stew. So using things that are always on hand in my kitchen, here is Kitchen Sink Stew. Serves 6. 229 calories, 19 g protein and 3 g of fat!

Here's the recipe:

96/4 Ground Beef - 1 lb
Russet potatoes - 2 medium diced
Green Peppers - .5 cup chopped
Red peppers -.5 Cup chopped
Red onion - .25 Cup chopped
Stewed Italian Style tomatoes (with oregano and basil) - 1 small can
Water -6 Cups
Beef bouillion cube - 1
Worcestershire - 1 TBSP
Ground thyme - 1 TBSP
Ketchup - 1/2 Cup
Spicy brown mustard - 3 TBSP
Corn starch - 2 TBSP

Start with the water, cold, and place potatoes in and bring to a boil. Use a dutch oven or large soup pot. Meanwhile, in a skillet sautee veggies until tender then add ground beef and brown. Season with salt and pepper the way you like it. Tip: GO EASY ON SALT. There is lots of sodium in beef bouillion cubes. Once potatoes are boiling pour out about half the water, keeping potatoes in the pot, so be careful. Add cube. You can sub a can of beef broth. Just pour out more water to compensate for the liquid.  Keep boiling and stirring until the cube is dissolved. Add in veggies, beef and tomatoes. Next add the rest of the ingredients except corn starch. Once it is all boiling reduce it to a simmer. Remove part of the liquid to a small bowl and add cornstarch. Blend them well until the starch dissolves. Pour back into soup. I brought it back to a boil then reduced back to simmer. Let it hang out for a while. Maybe 30-45 minutes. This is the kind meal you can get creative with ingredients. Add more veggies, maybe hot sauce or throw in some spinach at the end just to wilt it down.
The Spicy brown mustard made all the difference in flavor to my family. Enjoy!

They aren't all "Post Worthy"

Well I have been cooking. All week long as usual. I made two different kinds of macaroon. They both were delicious but I need to figure out how to get them not to stick and to puff a little more. This morning I made homemade cinnamon rolls with icing. They were very good but again not quite where I want them to be, so more work needed there.
For dinner the other night I had lean ground beef, potatoes, and some canned stewed tomatoes. So I made a hamburger soup that was amazing. That recipe will be posted!!

So I just wanted to keep you updated, I am still working toward a healthier way of cooking. This blog is special to me as are all the viewers. So stay tuned as there is more to come!! Have a wonderful weekend!

Apple Oat Cupcakes

Apple Oat Cupcakes: yield 16
246 calories
4 g protein
2 g fiber

Here's the recipe:
All purpose flour - 2 Cups
Baking powder - 2 tsp
Kosher salt - 1 tsp
Ground cinnamon - 1 TBSP
Nutmeg - 1 tsp
Oats - 1/2 Cup
Light butter (I used Blue bonnet light) - 1 1/2 sticks
Splenda baking sugar - 3/4 Cup
Granulated sugar - 3/4 Cup
Light cream cheese - 3/4 Cup
Eggs - 3
Fat free milk - 1/2 Cup
Vanilla - 2 tsp
Granny Smith apple - 1 medium chopped small

Topping (included in calorie count):
Brown sugar - 1/2 Cup packed
Butter - 1/2 stick
Flour - 1/4 Cup plus 1 TBSP
Cinnamon - 2 tsp

Preheat oven to 350 degrees. In a stand mixer add butter and both splenda and regular sugar and mix on low speed. Add vanilla, milk and eggs one at a time. Turn off mixer and add cream cheese. Turn back on low. Grab another bowl and add flour, cinnamon, baking powder, oats, nutmeg, and salt. Blend together. Slowly add into the wet ingredients in the mixer. Blend until just combined and turn off. Chop one medium Granny Smith apple into small pieces and fold into the batter. Evenly distribute the dough into 16 cupcake liners. I baked in two batches. In same bowl used for dry ingredients blend together the toppings. Evenly sprinkle it over each cupcake. Bake for 23 minutes rotating halfway through. These are delicious warm and are hard to resist!! Enjoy!!

Home Again

Well I am home from a wonderful vacation by the beach! That means it is time to get back in the saddle and create some more yummy healthy food. There was some very good food down south and I found inspiration. Look forward to some new recipes this week!

A Little Maintenance

So I finally got this blog a little more user friendly! Just look to the left side column and select link you desire! Main Dishes, go to Side City or look at the basics, Soups and Stocks. More assistance is on the way!

Kickin' Cheddar Skillet Cornbread

Another delicious classic: Only 96 calories per serving. Makes 8 servings

Here's the recipe:
All Purpose flour - 1/2 Cup
Cornmeal - 1/2 Cup
Baking powder - 1 tsp
Kosher salt - 1/2 tsp
Egg beaters - 1/2 Cup
Splenda sugar - 1 TBSP
Brummel and Brown butter - 2 TBSP melted
Vegetable oil - 1 TBSP
Fat free milk - 1/2 Cup
Fat free shredded cheddar - 1/2 Cup
Jalapenos - 1/2 TBSP

Start an iron skillet over medium high heat with the vegetable oil. Make sure your smear the oil all around the skillet. Mix together flour, cornmeal, salt, sugar and baking powder in one bowl. In a separate bowl mix egg beaters, milk, and melted butter. Mix the dry ingredients slowly into the wet. You want to stir gently. Do not beat the batter. Add cheese and jalapenos, blend gently with your spoon. When skillet is good and hot pour in batter and quickly spread evenly over bottom of skillet. When the batter begins to separate from the sides of the skillet use your spatula to kind of lift even around the perimeter. After about 4 minutes flip the bread over and cook for another two to three minutes. Then remove from skillet and cut into eight pieces. Enjoy!

Smokin' Chicken and Pepper Soup

This is my variation on an all around favorite...Chicken Tortilla soup
This is 242 Calories per serving, an additional 72 for the yummy topper for a total of 314 calories for an incredible meal! Serves 6

Here's the recipe:
Boneless, skinless chicken breast - 1 lb Cubed
Red Pepper - .5 Cup diced
Green Pepper - .5 Cup diced
Orange Pepper - .25 Cup diced
Yellow Pepper - .25 Cup diced
Red onion - .25 Cup diced
Garlic - 2 cloves minced
Cream of Corn - 1 can ( feel free to use frozen corn with sauce, but know the sauce adds to the texture)
Homemade chicken stock - 3 Cups
Crushed tomatoes - 2 Cups
Jalapenos - 1 TBSP minced
Ground cumin - 1 TBSP
Chili powder - 1/2 TBSP
Oregano - 1/2 TBSP
Ground red pepper - 1/2 - 1 tsp (your taste)
Parsely (fresh) - 1 TBSP chopped
Extra virgin olive oil - 1 TBSP
Salt and pepper to taste

Topper for one serving:
Fat free plain yogurt - 1 TBSP
Fat Free shredded Cheddar - 1/8 Cup
Tortilla chips - 1/4 Cup crushed

Add half the EVOO to a dutch oven over medium heat. Add in chicken and salt and pepper. Just lightly brown the chicken then remove onto paper towel. Next add the remaining oil and all the peppers and onions. Let cook for a minute then add garlic. Cook for another minute or so and add all other ingredients (including chicken) except parsley. Bring to a boil then reduce to simmer. I let it simmer for about half an hour stirring frequently. Add parsley and topper before serving. We enjoyed the jalapeno and cheddar skillet corn bread with this soup!

Granny's Feather Rolls

My Granny made these for me a time or two and I never forgot that buttery flavor. It is a labor of love, but so worth it!
Only 98 calories for one roll!

Here's the recipe:
Dry yeast - 1 pkg (or 2 1/4 tsp of bread machine yeast)
Brummel and Brown butter - 4 TBSP
Sugar - 1 TBSP and 1 tsp ( I used real sugar since it is only a small amount)
Kosher salt - 3/4 tsp
Egg - 1
Warm fat free milk - 3/4 Cup
All purpose flour - 2 Cups

First pour your yeast into lukewarm water. Not too hot or too cold because it will kill the yeast. Add in the one teaspoon of sugar and let them stand for 5 minutes. Mix together all other ingredients and when yeast is ready pour it into mix. (Water and all) Stir together well and cover. Let it stand for about an hour in a warm spot on the counter. After an hour, spray 12 muffin pan, use liners, with non fat cooking spray. Spray well because they will stick. Evenly distribute the dough into the muffin cups. Cover again and let proof for another 30 minutes. Meanwhile preheat your oven to 400 degrees. When thirty minutes is up bake for 20 minutes or until slightly golden on top. Slightly. Then enjoy with your favorite low calorie butter.

I use Brummel and Brown butter. It is yogurt based and less calories than anything else out there with taste!

The Herbacious Red Pepper Burger

This burger is so good I could cry. It is only 135 calories. Add the onion bun for another 140 calories and you have a totally satisfying burger for only 275 calories!

Here's the recipe:
96/4 Ground beef - 1 lb
Red peppers - .25 Cup minced
Garlic - 1 clove minced
Fresh Basil - 1 TBSP
Rosemary - 1 TBSP
Parsley - 1/2 TBSP
Worcestershire - 2 tsp

Mix all the ingredients gently. Just make four equal patties and broil on low for about 6-8 minutes. Flip them over and broil another 4-6 minutes, depending on how you like your burger cooked. This burger hits the mark for those cravings!

Fishy Burritos with Dill Sauce and Pickled Red Onions

228 calories for one burrito!

Here's the recipe(s):
Tilapia -7.8 oz ( I used a frozen packaged fillet)
Whole Wheat Tortillas - 4

Pickled Onions:
Red onion - half a medium size onion
water - 1 Cup
Red Wine Vinegar - 1 Cup
Kosher salt - 1 TBSP
Splenda Sugar - 1 TBSP
Cayenne - 1/4 tsp

Dill Sauce:
Non fat plain yogurt - 4 oz
Dill blend seasoning - 1 tsp
Dill relish - 1 TBSP

First put all the pickled onion components together and let them hang out while you prepare the rest of the meal. Bake fish as directed, you may want to season it and lightly brush with evoo. While fish is baking mix together the ingredients for the dill sauce. Feel free to add a little salt and pepper to season up your sauce. Once fish is ready set aside and place tortillas on a sheet pan under the broiler for a couple of minutes. Flip halfway through. You must babysit these tortillas. They will burn quickly. Once they are ready distribute the sauce and onions equally across the middle of the tortilla. The fish should be cool enough to handle. Flake it apart and equally spread across the four burritos. Roll once then fold in the sides and then roll the rest of way. Place seam side down on the plate. Garnish with a little fresh tomato and lettuce or a little of your favorite salsa!

Spicy Dipping Sauce

You'll recognize this taste as soon as you eat it! Classics blended together. Serves 4. 23 calories per serving

Here's the recipe:
Fat Free Sour Cream - 2 TBSP
Ketchup (no high fructose) - 2TBSP
Light Miracle Whip - 1 TBSP
Prepared Raw Horseradish - 1 TBSP

Mix all ingredients together and let chill. Use more or less horseradish for your personal tastes. We used this sauce for the pineapple chipotle burger and homemade smokey chips.

Homemade Smokey Potato Chips

Okay, they can't ALL be healthy. You can bake these chips and it will be decisively better for you. Tonight I needed that chip to not be baked. That's all I can say.

Here's the recipe:
Large Russet Potatoes - 2
2.5-3 Cups Vegetable oil
Kosher salt - 2-3 TBSP
Ground Cumin - 1 TBSP
Garlic Powder - 1- TBSP

Place the oil in a dutch oven and turn it on high heat. You're looking for about 350 degrees. If you do not have a thermometer the oil will start to bubble. Throw in a tiny piece of potato. If the potato sinks it isn't hot enough. If it turns black, well then it is too hot. If it is immediately covered in fuzzy bubbles and floats around - bingo! While the oil is heating up, using a mandolin, slice your potatoes thinly and evenly. Be careful, use the guard. If you do not have a mandolin use a very sharp knife and slice very thin rounds. As you cut them immediately place them in a bowl of water. It is important that the potatoes soak to release some of the starch. This is key to a crispy chip. Once you have finished this step and the oil is hot, begin laying the slices out on a dish towel. Dry them gently by patting them and using a wire spatula, or metal one, gently and slowly place in the oil. Let them go for a few minutes on each side. Just when you think, oh it will take another few minutes and you turn your back- they are ready! Remove with spatula and place on paper towels. Immediately sprinkle with salt, cumin, and garlic. Be sure to cook these in batches to ensure even cooking. 

Pineapple Chipotle Burger

Another successful burger for my husband! I enjoyed it too!
182 calories for one 4 oz burger!

Here's the recipe:
96/4 Ground beef - 1 lb
Worcestershire - 1 TBSP
McCormick's low sodium steak seasoning - 1 TBSP
Pineapple chunks - 1/2 Cup
Chipotle (in adobo sauce)- 1 pepper, seeded

Mix ground beef, steak seasoning and half worcestershire sauce and make four patties. Place under broiler on low for four minutes. In the meantime, mix the pineapple, with juice, the other half of the worcestershire and the seeded chipotle, minced almost into a paste. (to seed just cut the pepper in half and scrape out the inside seeds. Then mince pepper) Flip burgers and place back under low broiler for another 3-4 minutes. When serving just pile on one fourth the yummy pineapple sauce. My husband enjoyed his with some barbecue sauce and some spicy dipping sauce. (see recipe for Spicy Dipping Sauce)

Mighty Meaty Pizza

Everyone craves a good slice of pizza sometimes. This variation is satisfying and can be reproduced in as many ways as your heart desires! This pizza is 151 calories a slice. Makes 12 slices.

Here's the recipe:
Pillsbury Thin Pizza Crust - 1 container
All natural Pizza Sauce - .8 Cup (more or less if you like)
Part Skim Shredded Mozzarella - 1.5 Cup
Green Peppers - 2 TBSP (minced)
Fresh Basil - 5 leaves - julianned
Garlic Powder - 1 TBSP
Deli Ham - 4 oz - Cut into thin bite size pieces
Turkey bacon - 3.5 slices crumbled
Pineapple - 1/4 Cup chunks

Follow instructions for pizza crust. (requires a prebake at 350 degrees for five minutes) I sprinkled half of the garlic on the crust before prebake. Do all your chopping and dicing during this time. Once pizza crust is ready to be loaded I put on the sauce, half of the cheese, all the meats, green peppers, and pineapple. I top with the rest of the cheese then the herbs. Bake for another 8-10 minutes until cheese is melted. Slice once down the length and fives times across width for 12 servings.

Sage Sausage Gravy

A staple in the southern kitchen. Here's a little less "soulful" version.
Serves 4-6.
Serving 4 - 158 calories
Serving 6 - 105 calories

Here's the recipe:
Sage Sausage - 4 oz
Brown and Brummel butter - 1.5 TBSP
Flour - 1.5 TBSP
Fat Free milk - 1.5 Cup
Sugar - .5 TBSP
Sage - 1 tsp (ground dried)
Pepper - 1 tsp

Over medium heat brown the sausage then add butter and flour. Stir vigorously scrapping the bottom for the sausage bits. Let it cook for a minute or so then add a splash of the milk. Stir or whisk until blended in well. It will look very thick. Slowly add in the rest of milk, pepper, sugar and sage. Mix well until it begins to bubble. Reduce to low and keep stirring until it looks creamy. Serve over a biscuit (adding 100-180 calories - remember!)

Fresh Herbs

So I ventured out and purchased some herb plants. Already started plants, of course. Truly hope I don't kill them because my thumb is so not green. We will have fresh rosemary, chives, curly parsley and basil in many upcoming recipes. Still need to get thyme and maybe oregano. There is such a difference cooking with fresh herbs. It brings the dish to life and instantly makes you feel like you have "created" something. I am learning about the growth of these plants as I go...so I will share with you how to care for and harvest them. Summer time is such a great time for fresh cooking!

Banana Topped Crepes

Such a delicious dessert! Pretty filling for just one. Only 222 Calories each!

Here's the recipe:
Crepes - 4
Sugar free Instant vanilla pudding - 1 pkg
Fat free milk - 2 Cups
Brummel and Brown Butter - 1 TBSP
Brown sugar - 2TBSP
Banana - 1 medium sliced thinly on the bias
Nutella - 1.5 TBSP
Powdered sugar - 1 TBSP

Mix together packaged pudding and milk until blended well. (For a little extra flavor add some lemon or orange zest, or even nutmeg) Place in fridge. In a small saute pan, melt butter and brown sugar together over medium low heat. Add bananas and spoon sugar over them as they warm through. Turn the pan to low. Melt the nutella in the microwave for about 40 seconds. Grab the crepes and the pudding and prepare to fill them! Use about 2-3 TBSP of pudding in the middle of the crepe. Fold the crepe around carefully. Repeat with other three. Evenly distribute the bananas over all four then drizzle with the tip of a spoon, the nutella over the whole crepe! Dust the powdered sugar through a small sifter and DIVE in!

Without the Nutella this dessert is just 184 calories!

Bacon and Ham Crepes

A filling filling for your crepes! Crepe and filling clock in at 180 calories each!

Here's the recipe:
Crepes - 4
Turkey bacon - 3 slices
Deli ham - 2.5 ounces diced
Green peppers - .25 Cup finely diced or minced
Red onion - 2 TBSP minced
Garlic - 1 Clove minced
Fat free butter milk - .25 Cup
Light cream cheese -2 TBSP
Part Skim shredded mozzarella - 1/4 Cup
Oregano - 3 tsp
Basil - 1 TBSP
Extra virgin olive oil - 1 TBSP

First cook bacon over medium heat in skillet until crispy. Remove to paper towel. When cool enough to handle dice the bacon and leave on the side. Add EVOO, peppers and onions and sautee until soft. Next add garlic, diced ham, and 2 tsp of basil. Cook until ham just begins to crisp. Remove from heat or turn to low. In a small sauce pan add cream cheese and buttermilk. Whisk until smooth and begins to come to a rolling boil over medium heat. Then reduce to low and whisk in Mozzarella and 2 tsp of oregano. Add salt and pepper to taste. Preheat oven to 350 degrees.
In an 8x8 casserole dish spoon just a little of the cheese sauce down over bottom of dish. Now, take a crepe and spoon just about a TBSP of cheese sauce in middle (you should have a little sauce left to top the crepes). Do this with all four crepes. Evenly distribute the bacon, ham and pepper mixture between all four crepes. It isn't a burrito, don't fold in the ends, just tightly, but gently roll the crepes and place in dish.
Spoon the remainder of the sauce over the crepes and remainder of the oregano and basil. Bake for about ten minutes, just warming the crepe and making the top cheese yummy. My husband added a little fat free sour cream to top his crepes. Enjoy!!

Crepes

Easier than you think! Makes 12 @ 55 Calories each!

Here's the recipe:
Egg beaters - 1/2 Cup
Fat free milk - 3/4 Cup
Water - 1/2 Cup
All purpose flour - 1 Cup
Brummel and Brown Butter - 3 TBSP

First mix all the ingredients together, yes, at once, using a hand mixer. Cover and place in fridge for an hour minimum. After batter rests, take it out and heat an 8 inch non stick skillet over medium low to low setting. Spray generously with fat free cooking spray. Using a 1/4 cup measure fill measure just under full. Pick up skillet and pour the batter in a circular motion in center of skillet while turning the skillet. Rotate skillet fairly quickly until batter is spread evenly around. What you are trying to do is just lightly and evenly cover the bottom of skillet. Place back on burner and let it cook until the top looks opaque and the sides slightly begin to pull away. Gently using a non stick rubber spatula begin lifting the sides. Work all the way around working inward until you are able to turn crepe. The first WILL BREAK! It is written in the skies! Don't worry. Just keep going. After crepe is cooked, just a bit browned, place on wax paper. Do not stack the crepes unless you place wax paper between each one. You can refrigerate or even freeze left overs!

Cooking Kills the Crazies

I worked non stop for years and now I stay home with my two year old daughter. Unsure of what to do with my excess energy and my love for creating, I came to the conclusion that when I cook and create it takes away the crazy feeling. You know that feeling of "what am I doing with myself?" There is more to me than just being a mom and a wife. Although I love to watch my family eat my creations, it is the satisfaction that I made something that brought happiness to them...and their bellies.  Honestly, it is self worth being sought. It is so richly received when my husband says, " here's your challenge,  I want a different kind of burger." Then I made the healthy version of a bacon jalapeno burger. He LOVES it. I am defined, for that day.

Cinnamon Pecan Scookies

These hybrid scone/cookies are only 124 calories each. Only 113 without the nuts! Makes about 20

Here's the recipe: (glaze to follow)

Publish Post

All purpose flour - 3.25 Cups
Splenda - 2 TBSP
Salt - 1 tsp
Baking powder - 1 TBSP
Applesauce - 1 Cup
Light butter - 8 TBSP (I used Brummel and Brown - made from yogurt)
Egg beaters - .5 Cup
Fat Free half and half - .5 Cup
Cinnamon - 1.5 TBSP
Nutmeg - 2 tsp
Chopped pecans - 1/4 Cup

Glaze:
Powdered Sugar -1/2-3/4 Cup
Fat free milk - 2-3 tsp
Cinnamon - 1-tsp
nutmeg - dash/pinch

Ok, first I must warn you, this is not a typical scone batter. Because of the applesauce it is much thinner in consistency. It will look more like thin cookie dough or thick cake batter. First, put your butter in the freezer while you do the next steps, it must be COLD! Next mix flour, baking powder, salt, cinnamon, nutmeg, and splenda in a mixer. In a separate bowl blend together the half and half, egg beaters and applesauce.
Now add the butter, in pieces, to the DRY ingredients in the mixer and mix together until pea sized butter pieces are formed. Now slowly add in the wet ingredients.
Take about half your pecans and mix them with the remaining .25 cup of flour and add into batter, stir with a spatula. Do not over mix the dough because it will become tough.
To yield about 20 scookies use just under 1/4 cup measure. You can use a little flour on your counter top and roll the dough then cut out your scookies. This will be adding more flour to it, just keep that in mind. Place on wax paper on a cookie sheet, don't be afraid to use your fingers to shape them a little. Mix one egg white with a little water and brush the tops. Sprinkle some of the pecans on top and bake at 350 degrees for 20-25 minutes. Turn half way through.
Once cooked place on a cooling rack and mix together the glaze. Just add the milk until you get a stringy consistency on the glaze. Once scookies are cool drizzle with the glaze. They are pretty filling and very tasty!

Open Faced Reuben

After St. Paddy's Day I was duly inspired to create a healthier version of this classic. Easy easy easy. All about portions!

Boar's Head Corned Beef - 2.5 ounces
Pumpernickle bread - 1 slice
Low cal Thousand island - 1 TBSP (if that, recipe below)
Baby Swiss - 1 slice
Saurkraut - 2 ounces

I just warmed the saurkraut and corned beef through and toasted the bread. Slather on the dressing then place the beef, saurkraut and cheese on top. Place under broiler on high for about 15-30 seconds. Enjoy!!

Low fat thousand island:
1.5 TBSP Light Miracle Whip
1.5 tsp Ketchup
1 Dill sandwich stacker pickle - minced

Mix together...done.

Roasted Chicken Salad

Only 172 Calories per serving! Serves 4

Here's the recipe:

Roasted pulled chicken - 6 oz
Light Miracle Whip - 3 TBSP
Spicy Brown mustard - 2 tsp
Green seedless grapes - 7 or 8 diced
Sliced almonds - 1 TBSP
Celery - 1 stalk - diced small

Use leftover chicken from your roasted chicken. After it is cooled pull or tear it. Run your knife through, make sure there are no bones. I yielded about 6 oz mix of light and dark meat. Put it in large bowl and add mustard, mayo, grapes, celery. Run your knife through the almonds and add those. Mix thoroughly. Place on some whole wheat toasted 35 calorie bread for only an additional 70 calories. Enjoy!

Homemade Chicken stock

Lemon and Herb Roasted Chicken

Pretty easy, I must say.
Here's how it was done:

4.8 lb chicken
Fresh Thyme - 1 TBSP
Fresh Sage - 1 TBSP
Fresh Parsley - 2-TBSP
Brown & Brummel butter - 5 TBSP
One whole lemon
Small box low sodium chicken broth
Cauliflower - 1/2 head
Carrots - handful of baby carrots
Red Onion - 1/4 of onion slivers
Garlic cloves - 3 large
salt and pepper to taste


Preheat oven to 350 degrees. I recommend using a roasting pan with a grate. Chop veggies and onions, crush garlic and toss in bottom of pan. Mix butter, herbs and juice of one lemon in a bowl, add in desired amount of salt and pepper. Be sure to add some though! Rinse chicken inside and out (be sure to remove giblet bag!!) then pat dry with paper towels. Place grate in pan and chicken on grate. This is where you have to be brave, using your fingers seperate the skin from the breast. Rub most of butter mixture inside on the breast. place some inside bird and rub the rest on the outside. Place lemon in the pan and pour in chicken stock. Place in the oven and cook as directed, about 20 minutes per pound.  Baste every 20 minutes or so and rotate half way through cooking. If you notice the top browning more than you like cover with foil then continue cooking.

Once chicken has reached internal temperature of 175-180 degrees. Take out of the oven and let it rest. Use this time to scoop out the roasted veggies into a serving platter. Remove chicken to carving board. Place pan on burners and turn to medium low heat. Add one tablespoon of butter, one tablespoon of flour, and half tablespoon of dijon mustard. Salt and pepper to taste.Whisk well. When it bubbles reduce to simmer and whisk often. Carve your birdie, serve with veggies and some of the lemon dijon gravy.

Potato and Pepper Fritatta

Serves 6 and only 182 calories!

Here's the recipe:

Egg beaters - .5 Cup
Eggs - 4
Extra virgin olive oil - 3 TBSP
Green peppers - .5 Cup chopped
Red peppers - .5 Cup chopped
Red onion- .2 Cup diced
Fresh Rosemary - 1 TBSP
Fresh Thyme - 2 tsp
Fresh Parsley - 1 TBSP
Fat free half and half - 1/4 Cup
Light Cream cheese - 2 TBSP (must be room temp)
Baby Swiss - 2 Slices cubed

I used the old cast iron skillet for this one. Preheat your oven to 350 degrees. Add two TBSP extra virgin olive oil to skillet and saute the peppers and onions. Add in one diced potato and another TBSP of oil. Salt and pepper to taste. While that cooks through (stir often) mix egg beaters, eggs, little salt and pepper, half and half, rosemary and thyme. Add in cream cheese and whisk until blended. Once potatoes are softened pour mixture over. Stir through a little, like you were making scrambled eggs. You're just trying to make sure there is even coverage on the bottom. Sprinkle parsley and swiss over the top. When the sides of the fritatta start to pull away from the skillet put in the oven. Bake for about 8-10 minutes. Check on it! You are looking for the top to be cooked, no loose egg on top. After cooking let it sit for a few minutes before cutting. Serve with half of the Simple Salad. With salad only 242 calorie meal!! Without 182. Enjoy!!

Friday...roasted chicken

Ok, so I am taking a cue from one of my favorite home cooks, Ina Garten, Tomorrow I roast my first whole chicken. Many turkey and turkey breasts have been roasted by my hands. So Friday will be my first attempt. Beer basted herb roasted chicken. Wish me luck!!

Bruschetta - Tomato/Basil

This recipe is just for the tomato basil salsa. I used a multigrain baguette but you can use any bread you like.
The yummy mixture is only 26 calories for serving (about a TBSP)

Here's the recipe:

Vine ripened tomatoes - 3 diced
Garlic cloves - 3 minced
Red onion - 1 TBSP minced
Fresh Basil - 3-4 leaves - cut into ribbons
Extra virgin olive oil - 1 TBSP
Part skim shredded mozzarella - heaping TBSP
Salt and pepper to taste

The only extra thing to do here is run your knife through the cheese to mince it. Just mix it all up in a bowl and wrap. Let it hang out in fridge for about 30 minutes at least to allow the flavors to get to know each other.

Veggie Casserole

Serves 6
135 Calories per serving

Here's the recipe:

(all fresh veggies)
Broccoli - 3 Cups
Squash (summer) - 1 Cup diced
Carrots - 1 Cup diced
Brown rice - 1 Cup
Chicken Stock (or vegetable stock) - 3 Cups
Cream of celery fat free - 1 Can
Fat free shredded cheddar cheese - 1 Cup
Light butter - 1 TBSP

Place rice and 2 cups stock in a sauce pan with the butter. Add a little salt. Bring to a boil then reduce to a simmer and cover until fluffy. Chop veggies and place in steam basket over the remaining cup of stock. I just used a metal strainer in a dutch oven with a lid. Steam veggies until soft while rice is cooking. Go ahead and season veggies with salt and pepper, even a little ground coriander is a nice touch. Once it is all cooked place in an 8x8 casserole dish with the cheese and cream of celery. Mix well. Cover and bake at 350 degrees for about 15 minutes.
True vegetarians can use vegetable stock. I recommend making your own with veggies and fresh herbs. Or you can use the recipe on this blog for homemade chicken stock. This will add some extra "pick-up" to your rice and vegetables.

Hashbrown Casserole

I got the original recipe from my Aunt Jenny. I changed out ingredients for fat free options and cut the quantities. Serves 4
171 calories per serving (2g of fat!)

Here's the recipe:

Frozen hashbrowns - 3 Cups
Fat free shredded cheddar - 1 Cup
Fat free cream of chicken (98% FF) - 1/2 Cup
Fat free sour cream - 1/2 Cup
Corn flakes - 1 Cup
Salt and pepper to taste

In an 8x8 casserole dish mix in cream of chicken, sour cream, and cheese. Add hashbrowns and salt and pepper. Mix together and smooth down. Crush the corn flakes and spread evenly over the top. Place in 350 degree oven 45-50 minutes. It will be cheesey and yummy!!

Requests

Ok, so I have some requests for more veggie dishes and a macaroni and cheese - healthy style. These are in the works! Plus some really great scone recipes. So be on the look out....

Meatless Lasagna

Serves 4
Only 360 Calories per serving

Here's the recipe:
Low fat ricotta - .75 Cup
Part Skim Shredded Mozzarella - 1 Cup
Parmesan (shredded) - .5
Oregano -2tsp + 1 tsp
Basil - 1 TBSP
Garlic Powder - 1 TBSP
Red Onion - .25 Cup
Red peppers - .5 Cup diced
Green pepper - .5 Cup diced
Garlic cloves - 4 minced
Cayenne - .5 tsp
Splenda Sugar substitute - 1 TBSP
Crushed tomatoes - 2.5 Cups (one large can is 3.5 Cup, prepare all but save extra for another time)
Lasagna noodles - 5
Extra virgin olive oil - 1 TBSP

Begin by placing noodles in a large bowl of extremely hot water. Set aside. Saute veggies over medium heat in EVOO. Once softened add garlic. Add tomatoes, 2 tsp of oregano, all the basil, sugar, cayenne, and garlic powder.Cover and let simmer. Preheat oven to 350 degrees.

Taste sauce for salt and pepper and season to taste. Spread about 1/4 cup of sauce in the bottom of an 8x8 baking dish. Once noodles are pliable break them to fit into dish. You will only have two layers of noodles. Then cover with 1 1/4 Cup of sauce. Using a tablespoon "dollop" half of the ricotta around. Use half the mozzarella and parmesan and spread evenly. Cover with remaining noodles, placing them in opposite direction of previous layer. Ladle another cup of sauce and repeat with cheeses. Sprinkle remaining teaspoon of oregano over the top. Cover with foil and bake 40 minutes. Remove foil and bake another 10-15 minutes. Let stand before serving for a few minutes. 

Ali's Shrimp Alfredo

Only 489 calories per serving!

Here's the recipe: (serves 2)

Alfredo Sauce:
Fat Free Half and Half - 1 Cup
Light Margarine - 2 TBSP
Shredded Parmesan - 1/4 Cup
Garlic cloves - 4 crushed
Salt and pepper - dashes of both
246 calories per serving

Whole Grain pasta ( I used Spaghetti instead of fettuccini - less actual pasta) - 4 oz
190 calories

Shrimp - peeled and deveined cocktail shrimp (about 8 cut up into pieces)
53 calories

Melt the butter over medium heat and add the half and half, salt and pepper, and four cloves crushed. Bring to a boil. As soon as it bubbles add parmesan and whisk quickly. Lower heat and put a TBSP of corn starch in separate bowl (I just used measuring cup from half and half). Then spoon a little of the hot cream sauce into the bowl. Mix well then whisk into sauce. Let hang out for 5-10 minutes on low stirring frequently, until it thickens.
Cut up and warm shrimp in a small saute pan quickly with seasonings of your choice. Creole is good here. Grab your favorite pasta bowl and add pasta, sauce and shrimp.
Portion control is key here!!

A Challenge

Tell me your favorite food, comforting or snacks, and I will try to make a healthier version for you. It may be a challenge but one I am excited to take on!! So let's hear it....

Turkey Meatloaf

Serves 4
306 calories per serving


Here's the recipe:
Ground turkey 93/7 - 1 lb
Green Pepper - .5 Cup diced
Red onion - .25 Cup diced
Egg - 1
Bread crumbs - .25-.5 Cup (this is where the calories fluctuate)
Milk - .2 Cup
Ketchup -2 Tbsp
Mustard - 2 tsp
Balsamic Vinegar - 1 Tbsp
Worcestershire -2 tsp
Rosemary - 1 Tbsp (dried)
Thyme - 1 Tbsp (dried)
Kosher salt - 1 tsp
Black pepper - 1 tsp
Extra virgin olive oil - 1 Tbsp

Begin by sauteing the oil, onion and peppers over medium until tender. Preheat oven to 350 degrees. In a small bowl mix together the ketchup, balsamic vinegar, worcestershire, brown sugar and mustard. Set aside. In another bowl lightly mix rosemary, thyme, salt, pepper, milk, and egg. Gently mix in the onions, peppers, bread crumbs and turkey. Do not over mix. If mixture is too wet add another 1/4 cup of bread crumbs a little at a time. Pour in half of ketchup mixture. Mold the meat into a loaf shape on a cookie sheet. Pour remaining ketchup mixture over the top and lightly cover with foil. Place in oven for 10 minutes. Remove foil and continue baking for another 15-20 minutes or until cooked through. Ovens do vary. Remember serving sizes!! Cut into six pieces.

Cooking as Therapy

I find that when things start to take a down turn in my life, or just my day, that getting in the kitchen and creating something for my family relieves that stress. It is comforting to know that when I put certain spices with a certain protein it will taste fantastic. Every time I need a healthy fix, I have the ability to create it. When comfort is on the menu, it is just a walk to the kitchen. If you give it a try, I bet you will find solace and joy in your own kitchen.

Homemade Sloppy Joes

Here's the recipe: (serves 4: 272 calories per serving)

92/8 Ground Beef - 1 lb
Red pepper - .25 Cup diced
Red Onion - .2 Cup diced
Ketchup (Try No High fructose corn syrup) - 1 Cup
Dill Sandwich Stuffers - 3 Slices minced
Spicy mustard - 2 tsp
Worcestershire - 1Tbsp
Cayenne - 1/4 -1/2 tsp (your preference)
Brown Sugar - .5 Tbsp
Red wine vinegar - .5 Tbsp
Tomato paste - 1 Tbsp
Extra Virgin olive oil - 1 Tbsp
Salt and pepper to taste

Saute onions and peppers in olive oil over medium heat in skillet. When softened add ground beef and cayenne, salt, pepper, and worcestershire. Just brown the meat and add ketchup, tomato paste, mustard, red wine vinegar. Mix together well. Then add brown sugar and pickles. Cover and simmer for about 5-10 minutes on low. Serve on a bun or just along side a handful of your favorite baked chips and fruit for a fun family dinner.

Buttermilk pancakes -88 Calories per pancake

Here's the recipe: (makes about 10 pancakes, 1/4 C measure each. Each cake is 88 calories!)

Dry ingredients:
All purpose flour - 1 1/4
Splenda Sugar - 2 TBSP
Baking powder - 2tsp
Baking soda - 1/4 tsp
Kosher salt - 1/4 tsp
Cinnamon - 1/2 tsp
Nutmeg - 1/4 tsp
Wet ingredients:
Buttermilk - 1 Cup
Unsweetened applesauce - 1/2 Cup
Vegetable oil - 1 TBSP
Vanilla extract - 1 tsp
Egg Beaters - 1/4 Cup
Light butter - 1 TBSP

Combine all your dry ingredients and set aside. In another bowl combine all your wet ingredients, except for the butter! Then mix wet into dry.
Preheat oven to 200 degrees and place cookie sheet inside. Make sure your non stick skillet is on medium to low heat. Take a little of the butter and just rub it around the skillet. Immediately measure out 1/4 Cup batter and pour into skillet. It needs only a minute or so before flipping. Look for popping bubbles on surface. As soon as they are visible carefully flip. Give it another minute or so and flip to check for that golden color. Then remove with spatula to the warm oven while you prepare the rest.
Add a little, I mean a little, light syrup, maybe a tablespoon to two pancakes for a filling 226 calorie meal.

Taco Salad - 240 calories per serving!

Here's the recipe:

 96/4 ground beef - 1 lb
Lettuce, shredded - 3 Cups
Arugala - 1Cup

Green pepper - .25 Cup

Red pepper - .25 Cup
Ground cumin - 1 TBSP
Chili powder - 2 tsp
Oregano (dried)- 2-tsp
Ortega Mild Taco sauce - 3 TBSP
Fat Free shredded cheddar - 1/2 Cup
Fat Free sour cream - 4 TBSP(1 per serving)
Diced red onion - 1 TBSP
Diced tomato - 2 TBSP
salt and pepper to taste

Saute peppers over medium heat, use fat free cooking spray. Lightly saute, you still want a "bite" to them. Add ground beef, salt, pepper and seasonings. Add 1 TBSP of Ortega sauce and heat through.
Mix lettuce and arugala and distribute to four plates. Sprinkle cheese evenly on each plate then place 4 oz of meat on top. garnish with 1 TBSP sour cream, tomatoes, onions and a couple tsp of Ortega sauce.

Shepherd's Pie

Here's the recipe: (4) 318 calories per serving!!

Lean ground beef 96/4 - 1lbRed pepper - .25 cup
Green pepper -.25 cup 
Red onion - .25 cup
carrots (diced small) - .5 cup (we don't care for peas so we upped the carrots)
Celery - 1 long stalk dicedGarlic - 2 cloves minced
Worcestershire -1 tbsp
McCormick's Montreal Steak seasoning (25% less sodium) - 1/2 tbsp
Dried rosemary - 1/2 TBSP
Dried Thyme - 1/2 TBSP
Beef Broth - 1-Cup
Yukon Gold potatoes - 3 medium diced (for mashing)
Light butter-1TBSP
Fat free milk - .25 Cup
salt and pepper to taste
paprika - sprinkle on top of potatoes

Saute the veggies in the olive oil in dutch oven over medium to low heat.
When softened add garlic. Give it a minute to cook together then add ground beef and seasonings. Only add salt and pepper in pinches at this point.
Add worcestershire and beef broth. Bring to a boil with a lid slightly opened.
Meanwhile boil potatoes in lightly salted water.
As soon a potatoes are ready drain them and let them hang out in pot while you pour meat mixture into casserole dish.
Add the milk and butter, salt and pepper to taste as you mash potatoes.
Pour mashed potatoes over meat and sprinkle with paprika. Sprinkle with parsley for decoration (and it aides in digestion!)
Place under low broiler until top is slightly browned.

This filling meal weighs in at 318 calories

Yummo Gumbo

Here's the recipe: (6)

Skinless Turkey Smoked Sausage-1 pkg
Chicken breast/tenderloins- about 6-7 oz
Cocktail Shrimp peeled and deveined- 3 oz 

Flour-1/4 C
Butter-3-4 TBSP
Crushed tomatoes - 1 regular can 14.5 oz

Green pepper diced - .5 Cup

Red onion diced-.25 cup (I'm not huge onion fan, use more if you like it)

Celery diced -.5 Cup

Garlic, minced - 2 cloves
Russet potatoes peeled and diced - 4 small
Zatarains Creole seasoning - 1.5-2 TBSP
Cayenne pepper - 1/4 tsp
extra virgin olive oil - 1-2 tbsp
Chicken Stock - 32 oz

Cut chicken into bite size pieces, lightly salt and pepper and saute in dutch oven with evoo. Over medium heat. Just to lightly brown. remove to plate lined with paper towel. Place cut pieces of sausage in dutch oven and lightly cook. Prep veggies during this time. Just as they start to brown a bit pull them out and place on paper towel.

Add another TBSP EVOO and saute veggies on low, not garlic! After they begin to soften add the garlic. Prep potatoes.
Next put in 3 TBSP of butter and 1/4 C flour. mix with wire whisk so as to scrape all the brown bits off bottom of pan. If there is still too much flour add the rest of butter. you're trying to cook out the flavor of the flour and get a light brown color.

Now slowly pour in stock while whisking. Make sure there no lumps as you finish pouring in all the stock. Add seasonings, crushed tomatoes and potatoes then bring to a boil. Once you hit a rolling boil add back chicken and sausage. You can add more Zatarains or less, depending on your tastes, at any point. Reduce to simmer and let it hang out for about 30 minutes. The longer it hangs the better it tastes!

A few minutes before serving add the shrimp, you are just warming them through! Serve with a crunchy piece of bread.

Simple Salad

Here's the recipe (1) 120 calories

Arugala - 1 CupBaby Spinach -.5 Cup
Red Pepper (raw) -.25 Cup
Granny Smith Apple -.5 of 1 mediium
Cranraisins -1 TBSP
Baby carrots - 6 or 7
Fat Free italian - 2 TBSP

Homemade Chicken stock

Bones from Kroger Roasted chicken
Thyme-1TBSP
Rosemary-1TBSP
Sage-1TBSP
Carrots-5-6 baby carrots roughly chopped
Onion- half onion roughly choppedGarlic-3 cloves peeled and crushed
Water-enough to cover chicken

Place bones in dutch oven and just cover with water. Add other ingredients and bring to a boil then reduce to simmer. I let it simmer on low for about 5-10 minutes to make sure all flavors are invested in the stock!
Strain through a larger strainer over a large bowl. Pour into containers. You can freeze portions but just remember to pull them out to the fridge before use to thaw.

Chicken Hash: 236 calories per serving!

Here's the recipe:
(serves 4)
One roasted chicken (I used Lemon pepper from kroger Deli)
(I got roughly 12 oz of meat)
Red peppers - .5 Cup
...Green pepper -.5 Cup
Red onion - .25 Cup
Dill pickles (sandwich slices)- 1.5 slices
Kethcup - .5 Cup
Grey Poupon - 2 tsp
worcestershire - 2 tsp
Honey BBQ sauce (kroger brand) - 1 TBSP
brown Sugar - 1 TBSP
Red wine vinegar - 2 tsp
Cayenne- 1/4 tsp
Extra virgin Olive oil - 1 TBSP
Kosher salt -1/4 tsp

Saute the peppers and onions in the EVOO. While that is working at medium low heat, begin pulling all the meat off the chicken. Discard bones and undesirable parts. (I use the bones for homemade chicken stock later). Use a knife to dice up large pieces of chicken into small bite size pieces.
Add chicken to the peppers and onions. Add salt and then all other ingredients. Mix thoroughly on low heat.
Serve on toasted bun or all alone. It's delicious either way!

Bacon Jalapeno burgers! Only 220 calories!

Ground beef 92/8 - 1 lb

Diced jalapeno's - .25 cup
...
Turkey bacon - 4 slices

Fat free shredded cheddar -1/4 Cup

I cook the bacon and dice it up, then mix in all the other ingredients, except cheese. lightly mix. make four patties then place under the broiler on low. it takes about 8-10 minutes depending on how you like them cooked. As soon as you pull the burgers out sprinkle a little cheese on top. (Fat free cheese doesn't melt much, so don't worry)

I enjoy this burger with a little ketchup, mustard and pickle...no bun. Also a little salad of arugala, cranraisins, few slices of granny smith apple and a tablespoon of fat free italian dressing. Yummo!!