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!!