Chicken Cordon Bleu Burgers


Chicken Cordon Bleu Burgers
Author: 
Recipe type: Entree
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A delicious, healthy burger recipe with ooey gooey goodness in the middle. Nutritional info is per burger patty.
Ingredients
  • 1 lb Gold'n Plump Ground Chicken
  • 1 egg
  • ¼ cup Ian's Whole Wheat Panko
  • Land O'Frost Black Forest Deli Ham (4 slices)
  • 2 slices Trader Joe's Jarlsburg Lite Swiss Cheese
  • Italian Seasoning
  • Pepper
Instructions
  1. Preheat oven to 400.
  2. In a bowl mix together ground chicken, egg, panko, italian seasoning and pepper until thoroughly combined.
  3. Separate mixture into 4 equal portions, just over 4 oz.
  4. Divide each portion in half and flatten into two patties.
  5. Add one slice of deli ham and half a slice of swiss cheese folded in half to the middle of one patty.
  6. Cover the ham and cheese with the other patty making sure it's sealed all the way around so the cheese doesn't melt out while cooking.
  7. Heat up a grill skillet and sear both sides of the burger.
  8. Put in an oven safe dish and bake for 7-10 minutes until done.
Notes
Sodium- 143mg Vitamin A- 2% Calcium- 1% Iron- 8%
Nutrition Information
Serving size: 1 Calories: 228 Fat: 13 Saturated fat: 4 Unsaturated fat: 1 Carbohydrates: 4 Fiber: 1 Protein: 27 Cholesterol: 131

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Light Pumpkin Pie Cups


Light Pumpkin Pie Cups
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Recipe type: Desserts
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
A perfect way to enjoy portion controlled pumpkin pie during the holidays. (People love these more than regular pumpkin pie thanks to the gingersnap crust!)
Ingredients
  • 1 cup Kroger ginger snap cookies (about 15)
  • 15 oz can Trader Joe's organic pumpkin puree
  • 1 tbsp pumpkin pie spice (to taste)
  • 4 egg whites
  • ½ cup sugar
  • 12 oz can fat free evaporated milk
Instructions
  1. Preheat oven to 350 degrees.
  2. Use blender to break ginger snaps down into powder and set aside.
  3. In a large bowl, add all remaining ingredients and blend well making sure there is no hint of egg white or you'll have scrambled egg pumpkin pie! (Use a mixer in lieu of by hand)
  4. Generously spray muffin pans with butter cooking spray (or use butter if preferred but nutritional info will change)
  5. Put 1½ to 2 tsp of ginger snap powder in each muffin tin and press into the bottom and sides about halfway up so no pan shows through.
  6. With an average sized ice scoop, fill the tins almost to the top. (You might have 2 scoops left when it's all filled)
  7. Bake for 45 minutes or until toothpick comes out clean. (Don't freak out if they appear to puff over the tops halfway through, they'll sink back in but use a cookie sheet under the pan if desired)
  8. Allow to cool for about 60 minutes then get a thin knife or toothpick and loosen the edges of the pies.
  9. Put a piece of parchment or wax paper over the top of the muffin tin.
  10. Put a large cutting board on top of the muffin tin and flip it over.
  11. Hopefully they'll all drop out with ease and remove the ones that do to a serving platter.
  12. If they don't, work out your aggressions and give it a good tap or two on the counter and loosen with knife if needed.
Notes
Sodium- 87mg Vitamin A- 165% Vitamin C- 2% Calcium- 10% Iron-6%
Nutrition Information
Serving size: 1 cup Calories: 125 Fat: 1 Carbohydrates: 24 Sugar: 17 Fiber: 3 Protein: 4

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Pumpkin Gingerbread Loaf


Pumpkin Gingerbread Loaf
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 14
 
Original link: http://simplyrecipes.com/recipes/pumpkin_gingerbread/
Ingredients
  • 1½ cups All Purpose Flour
  • ½ tsp salt
  • 1 tsp baking soda
  • 2 tsp ginger
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 cup pumpkin puree
  • ½ cup butter, melted
  • ½ cup brown sugar
  • ½ cup molasses
  • 2 eggs
  • 3 tbsp water
Instructions
  1. Preheat oven to 350.
  2. In a small bowl, combine dry ingredients through pumpkin pie spice.
  3. In a medium bowl, combine other ingredients and mix thoroughly, adding flour mixture until blended.
  4. Spray loaf pan with cooking spray and pour batter into prepared pan.
  5. Bake for 57-60 minutes or until toothpick comes out clean.
  6. Cool completely and slice into 14 pieces and serve.
Notes
Sodium- 238mg
Nutrition Information
Serving size: 1 slice of 14 Calories: 185 Fat: 7 Saturated fat: 4 Unsaturated fat: 2 Carbohydrates: 30 Sugar: 18 Fiber: 1 Protein: 3 Cholesterol: 44

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Chicken Pot Pie


Chicken Pot Pie
Author: 
Recipe type: Entree
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
This low sodium version of a comfort food classic is filling, delicious and able to be fit into your calories with ease. (Nutritional information is per serving)
Ingredients
  • 3 cups Trader Joe's low sodium chicken broth
  • 1½ cups Trader Joe's frozen organic green peas
  • 1 large russet potato, diced
  • 1 cup celery, diced
  • 1 cup onion, diced
  • 1 cup carrots, diced
  • 1 cup frozen spinach, thawed and drained
  • 1 pound boneless, skinless chicken breasts, diced
  • ⅔ cup all-purpose flour
  • 1½ cups skim milk
  • ¼ cup chopped herbs (parsley, thyme, oregano)
  • 1 teaspoon freshly ground black pepper
  • Salt free spices to taste
  • Grands Jr Biscuits
Instructions
  1. Preheat oven to 400 degrees.
  2. In a large saucepan or stockpot, heat chicken broth, chicken and all vegetables on medium high heat until tender.
  3. In a small bowl, mix the skim milk and flour together to make a slurry then add to the broth and stir until thickened.
  4. Add spices.
  5. Ladle 8 oz of the mixture into an ovenproof crock or bowl.
  6. Top with HALF of a raw biscuit.
  7. Bake in oven for 12-15 minutes.
Notes
344 mg Sodium Note that this WILL taste like low sodium pot pie. If you choose to add table salt, the sodium content will change.
Nutrition Information
Serving size: 1 Calories: 226 Fat: 3 Carbohydrates: 29 Sugar: 10 Fiber: 3 Protein: 20 Cholesterol: 33

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Pumpkin Cookies


Pumpkin Cookies
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 48 servings
 
Adapted from recipe at the following link: http://recipes.howstuffworks.com/moist-pumpkin-cookies-recipe.htm
Ingredients
  • 2¼ c All Purpose Flour
  • 1 tbsp Pumpkin Pie Spice
  • 1 tsp Hain No Sodium Baking Powder
  • ½ tsp Baking Soda
  • ½ tsp Salt
  • 1½ cup Pumpkin
  • 1 cup brown sugar, packed
  • 1 egg
  • ½ cup butter
  • ½ cup sugar
  • 1 tsp vanilla
  • 1 cup powdered sugar
  • 2 tbsp skim milk
  • 1 tbsp pumpkin pie spice
Instructions
  1. Preheat oven to 350°F.
  2. Beat butter and both sugars in large bowl until creamy.
  3. Beat in pumpkin, egg and vanilla until light and fluffy.
  4. Mix flour, pumpkin pie spice, baking powder, baking soda and salt until blended.
  5. Drop tablespoonfuls of dough 2" apart onto ungreased cookie sheets.
  6. Bake 12 to 15 minutes or until set.
  7. Cool 2 minutes on cookie sheets.
  8. Prepare Powdered Sugar Glaze by combining powdered sugar, milk and pumpkin pie spice. Drizzle glaze over cookies or dip them in glaze and let set.
  9. Store between layers of waxed paper in airtight containers.
  10. Freeze unglazed, well wrapped or vaccuum sealed.
  11. These make perfect mini whoopie pies as well.
  12. For Glaze: Combine 1 cup powdered sugar and 2 tablespoons milk in small bowl until well blended.
Notes
Sodium- 55mg (This is because of Hain NO SODIUM baking powder. Available at most Whole Foods) Nutritional information does NOT include glaze as glaze amount varies depending on how you apply it.
Nutrition Information
Serving size: 1 cookie Calories: 68 Fat: 2 Saturated fat: 1 Unsaturated fat: 1 Carbohydrates: 14 Sugar: 9 Fiber: 1 Protein: 1 Cholesterol: 9

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Posted in Desserts | 3 Comments

Pine-Applesauce


Pine-Applesauce
Author: 
Recipe type: Side
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
Adapted from a recipe at The Novice Chef (http://www.thenovicechefblog.com/2011/10/unprocessed-pumpkin-cinnamon-applesauce/)
Ingredients
  • 2 granny smith apples, cored and chopped
  • 1 can of canned pineapple (or half a fresh one-cored)
  • 1 tbsp lemon juice
  • 1½ tsp cinnamon
  • ½ tsp ground cloves
  • ¾ cup water
  • 1 tsp vanilla
Instructions
  1. Add all ingredients to a saucepan and cook over medium-high heat for 25-30 minutes until soft.
  2. Leave the skins on if you plan to puree the applesauce smooth.
  3. Puree the pulp a few pulses for chunky texture or 15-20 seconds (or longer depending on your blender/processor) until smooth.
  4. Stores for 1 week in the fridge or 3 months frozen.
  5. Makes 5 4 oz servings.
Notes
Sodium- 1mg Vitamin C- 16% Calcium- 2% Iron- 4%
Nutrition Information
Serving size: 4 oz Calories: 50 Fat: 0 Saturated fat: 0 Unsaturated fat: 0 Carbohydrates: 13 Sugar: 8 Fiber: 3

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Dark Chocolate Muffins


Dark Chocolate Muffins
Recipe type: Breakfast, Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
A dark chocolate treat to start your day or wind it down. Oh who are we kidding, eat it anytime!
Ingredients
  • 1½ c Trader Joe's 100% White Whole Wheat Flour
  • 1½ tsp baking powder*
  • ½ c sugar
  • ½ tsp salt
  • 1 large egg
  • ⅓ cup butter, melted
  • 1 cup dark chocolate chips
Instructions
  1. Preheat oven to 350.
  2. Line or lightly spray 12 muffin tins.
  3. In a bowl, combine dry ingredients.
  4. Add wet ingredients and chips to blend well.
  5. Using a medium sized ice cream scoop, scoop batter into each muffin tin.
  6. Bake for 16-20 minutes until toothpick comes out clean.
  7. Serve warm if you can, if not, they're still good!
Notes
Sodium 217mg *- If you're using Hain No Sodium Baking Powder, sodium is 156mg and potassium is 169mg
Nutrition Information
Serving size: 1 Calories: 239 Fat: 12 Saturated fat: 7 Unsaturated fat: 2 Carbohydrates: 33 Sugar: 20 Fiber: 3 Protein: 3 Cholesterol: 29

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Cinnamon Almond Fudge


Cinnamon Almond Fudge
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 36
 
A wonderful taste of Fall that is super easy to make!
Ingredients
  • 1 bag Hershey's Cinnamon Chips
  • 14 oz can Eagle Borden Fat Free Sweetened Condensed Milk (use 13 oz)
  • ¼ cup Trader Joe's Cinnamon Almonds, crushed
Instructions
  1. In an 8x8 glass dish, line with parchment or wax paper. (I'll put a super light mist of cooking spray on the sides so it pops out easily.)
  2. Put the almonds in a blender or processor for a few quick pulses so they're just broken up. You could also put them in a zip top bag and take the rolling pin to them.
  3. Get a big ol' microwave safe bowl and dump the cinnamon chips in it. (Like my fancy terms?) Then pour the sweetened condensed milk on top of it except for about an ounce of it. (Basically don't scrape the sides of the can.)
  4. Put it in the microwave for 2 minutes.
  5. Stir it and if the chips aren't melting, microwave for 20 seconds at a time NOT exceeding 3 minutes total. If the chips are being stubborn, it's okay, they'll melt.
  6. Pour the mixture into the glass dish, smooth out with a spatula and top with the crushed almonds.
  7. Cover it with foil and give it a minimum of 2-3 hours to set up before cutting it into 36 pieces.
Notes
Sodium- 38mg Calcium-5%
Nutrition Information
Serving size: 1 square Calories: 85 Fat: 2 Saturated fat: 2 Carbohydrates: 13 Sugar: 13 Protein: 2

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Pumpkin Pancakes


Pumpkin Pancakes
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
I adapted this recipe to lighten it up slightly and they're actually healthy! Original link: http://weighactiveandhealthy.blogspot.com/2010/10/healthy-fall-recipe-pumpkin-pancakes.html
Ingredients
  • 1 c. Trader Joe's 100% White Whole Wheat Flour
  • ¼ c. Trader Joe's Light Brown Sugar, packed
  • 1.5 tsp baking powder
  • 1 dash salt
  • 1 tbsp unsweetened applesauce
  • 1 egg, slightly beaten
  • 1 c. skim milk
  • ⅓ c. Libby's Canned Pumpkin
  • 1 tbsp pumpkin pie spice
  • 1 tsp ground cloves (to taste)
  • 1 tsp ground ginger
Instructions
  1. Mix ingredients together.
  2. Use a medium sized ice cream scoop to measure out each pancake to get them uniform.
  3. Cook on medium heat so you don't ruin the dreamy orange color.
  4. Flip them over when tiny bubbles appear at the edges of the pancake.
  5. Makes 8 pancakes, 2 per serving.
Notes
Sodium- 274mg Vitamin A- 103% Vitamin C- 2% Calcium- 19% Iron- 12%
Nutrition Information
Serving size: 1 Calories: 210 Fat: 2 Unsaturated fat: 1 Carbohydrates: 30 Sugar: 16 Fiber: 6 Protein: 8 Cholesterol: 48

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Posted in 10 Minutes or less, Breakfast | 1 Comment

Mexi-Pita Pizza


Mexi-Pita Pizza
Author: 
Recipe type: Main dish
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
When you're feeling like a fiesta in your mouth, this fun mini pizza does it for us!
Ingredients
  • 1 TJ's Whole Wheat Pita
  • 2 tbsp TJ's Chipotle Hummus
  • 4 oz TJ's 96/4 Ground Beef (seasoned with salt free taco seasoning*)
  • 1 tbsp taco hot sauce
  • ¼ cup onions, diced
  • ¼ cup sweet red peppers, diced
  • ⅛ cup jalapeno, diced
  • ¼ cup sharp cheddar cheese
Instructions
  1. Preheat oven to 400 degrees.
  2. Brown ground beef, drain and rinse then add salt free taco seasoning for flavor.
  3. Put pita on cookie sheet and spread hummus on top as a base.
  4. Put 4 oz of beef on top of the hummus.
  5. Add veggies to the top of the pizza then the hot sauce.
  6. Sprinkle with cheese and heat in oven for 10 minutes.
  7. Cut into 4's and enjoy with your favorite unsalted chips and salsa!
Notes
Sodium- 787mg Vitamin A-59% Vitamin C-142% Calcium-47% Iron-33%
Nutrition Information
Serving size: 1 Calories: 519 Fat: 16 Saturated fat: 7 Carbohydrates: 58 Sugar: 1 Fiber: 11 Protein: 42 Cholesterol: 90

*- Recipe for Salt Free Taco Seasoning can be found here.

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