| I'm all about preparing healthy meals for myself and my family. I use the SparkPeople site to manage everything from calories to minerals and nutrients. We are what we eat people so be sure to treat your body like a temple, not a trash can. These recipes are primarily from the massive collection of user based recipes on the Spark People website. I've made some modifications and I've included those modifications in the recipes themselves. I will only post pictures and recipes that I have tried and liked. Check back often as recipes will be added as time allows. Treat yourself well and eat well. Your life depends on it. Enjoy! Tomato Tortellini Soup Super simple and wonderful for using up those seasonal tomatoes and herbs.  Fresh Cherry Tomatoes (2 cups) 2% Milk (1/4 cup) Garlic (1 tsp) Cooked Tortellini (1.5 cups) Fresh Basil (to taste) Himalayan Salt (to taste) Pepper (to taste) Feta Cheese (2 Tbs) Drop washed tomatoes in blender, puree. Add to sauce pan along with milk. Over low heat, remaining ingredients and warm over continued low heat. See? Simple and really good! My Homemade Pizza Quick and simple, this recipe is my take off on Domino's Tuscan Italian Salami and Roasted Veggie pizza.  Ingredients NAAN flat bread (garlic flavored) Fresh spinach Olive Oil Parmesan Cheese Italian Salami Low Fat Mozzarella Cheese Onion Sweet Red Bell Pepper Marinated Banana Peppers That's all there is to it. Simple drizzle some olive oil over the NAAN flat bread, sprinkle some Parmesan cheese over the bread. Add as much spinach as you like. Add a single layer of salami, then top with Mozzarella cheese. Now add the onions, red bell pepper and banana pepper. I baked it in the toaster oven at 350 degrees for 10 minutes. Every single bite is delicious and since it was prepared at home, you saved money and controlled the ingredients.  Skillet White Bean, Tomato and Spinach Linguini High in calcium and very yummy! Ingredients 2 tsp olive oil 1 Tablespoon minced garlic 2 cans diced tomatoes with basil, garlic and oregano (do not drain) 1 can any white beans (I use Great Northern or Navy usually) 1 package fresh spinach 6 cups cooked linguini 6 Tablespoons Romano or Parmesan cheese (grated) Directions 1. Heat oil in a large nonstick skillet. 2. In a separate pan start boiling water for linguine and get linguini cooked while you continue. 3. Add garlic, saute for a minute or so. 4. Add tomatoes and beans and bring to a boil. 5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally. 6. Spoon tomato/beans/spinach mixture over linguini and sprinkle with cheese. This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese. Number of Servings: 6  Five Ingredient Soup Just made this soup for the first time. Wow, what a great and easy soup to serve up! Another great recipe from the Sparks People site. I added my modifications to the recipe below. Ingredients 1 Can Fat Free Refried Beans 1 Can Chicken Broth (used low fat) 1 Can corn (low salt , drained and rinsed) 1 Can black beans ( drained and rinsed) 1 Can diced tomatoes (I used rotels) Directions Rinse the black beans and corn. Put in a pot with the other ingredients. Cook until refried beans are no longer thick and soup is hot. Top with a small amount of cheddar cheese. Ladel some up and enjoy it today! Delicious!! Number of Servings: 10 ~~~~~~~~~~~~~~~~~~~~  Mexican Corn Soup Corn shares the spotlight with chicken in this well-seasoned soup. Blending part of the corn with the broth is a really simple and easy way to thicken up the soup and boost the flavor. Very Low Calorie & absolutely Delicious !!! 35 Minutes to Prepare and Cook Ingredients 2 cups frozen corn 1 can sweet corn drained and rinsed 1 can chicken broth 1 tsp dried oregano or italian seasoning 1/2 of a 4 ounce can of green chile peppers diced 1/4 tsp salt or more to taste 1/2 tsp black pepper 2 cloves garlic (minced) 2 cups 1% milk (I used 1 cup water) 1 cup chopped cooked chicken (boneless/skinless) 1 cup chopped tomatoes (i used one can tomatoes with basil and garlic) 1 cup shredded Monterey Jack cheese (4 ounces) (I used less) Fresh Parsley for Garnish (optional) Directions In a blender or food processor combine 2 cups of frozen corn (half of corn) and all the chicken broth. Cover and blend until smooth. In a large saucepan combine corn/broth puree, the remaining corn, chile peppers, dried oregano, salt, pepper and garlic. Bring to boiling; reduce heat. Simmer very gently, uncovered, for 10 minutes. Add chicken, milk and tomatoes and simmer very gently for another 10 minutes. Remove saucepan from heat. Stir in cheese (small amounts at a time) until completely melted. If desired sprinkle each serving with Fresh parsley for Garnish. Enjoy Number of Servings: 8 ~~~~~~~~~~~~~~~~~~~~~~~~  |
Chicken Broccoli Casserole (From SparksPeople recipe user)
A quick and easy dinner that is also low-fat.
40 Minutes to Prepare and Cook (used leftover chicken and its even faster)
Ingredients
1lb chicken breast boneless, skinless (I used 8oz)
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo (I used Kraft low fat with olive oil and cracked pepper)
40 Minutes to Prepare and Cook (used leftover chicken and its even faster)
Ingredients
1lb chicken breast boneless, skinless (I used 8oz)
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo (I used Kraft low fat with olive oil and cracked pepper)
1 cup reduced fat shredded cheddar cheese (I used 1/4 cup and sprinkled on top)
Directions
Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.
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| Chicken Enchilada Casserole |
This was originally an enchilada recipe but I decided to make it less labor intensive and just make a chicken enchilada casserole. Instead of rolling up enchiladas, I layered one corn tortilla, a mixture of the soup and rotels, chicken, onions, green chilies, cheese. Repeat layering til finished. The ingredient list is below as is the original directions for the enchiladas. My modifications reduced calories and fats and they were already low to begin with. This was really good!
Ingredients
16 oz. fat free sour cream (I omitted)
1 can fat free cream of chicken soup
1 tbls. fresh chopped cilantro (1/2 tbls. dried)
2 1/2 cups cooked shredded chicken breast (I used 8oz)
1 can Mexican Rotel
1 cup chopped onions
16 corn tortillas (I used 6)
8 oz. shredded pepper jack and colby cheese blend (I used 4oz)
1 can diced green chiles
Directions
In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.
Combine the chicken, Rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent.
Warm the tortillas until flexible. Then, fill each tortilla with about 2 tbls. of the chicken mixture and about 1 tbls. of the cheese. Roll tortilla up and place seam side down in a 8x11 dish sprayed with cooking spray.
Pour over the sour cream sauce and top with the remaining cheese.
Bake in a 350 degree oven for about 30 minutes or until heated through.
Makes 8 servings of 2 enchiladas each.
Number of Servings: 8
16 oz. fat free sour cream (I omitted)
1 can fat free cream of chicken soup
1 tbls. fresh chopped cilantro (1/2 tbls. dried)
2 1/2 cups cooked shredded chicken breast (I used 8oz)
1 can Mexican Rotel
1 cup chopped onions
16 corn tortillas (I used 6)
8 oz. shredded pepper jack and colby cheese blend (I used 4oz)
1 can diced green chiles
Directions
In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.
Combine the chicken, Rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent.
Warm the tortillas until flexible. Then, fill each tortilla with about 2 tbls. of the chicken mixture and about 1 tbls. of the cheese. Roll tortilla up and place seam side down in a 8x11 dish sprayed with cooking spray.
Pour over the sour cream sauce and top with the remaining cheese.
Bake in a 350 degree oven for about 30 minutes or until heated through.
Makes 8 servings of 2 enchiladas each.
Number of Servings: 8
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Crock pot Chicken and Noodles
Another good recipe from the Spark People site! This was fast and so simple. I will add the following next time, onions and maybe some frozen broccoli thawed. Used No Yoke Noodles.
Ingredients
3 chicken breast,boneless and skinless (used one half split breast)
1 can cream of chicken soup' reduced sodium and fat (I used mushroom soup)
1 can water
1 can reduced sodium chicken broth (I had frozen chicken bones I used to make a broth)
1 (12) oz pkg egg noodles ( I like to use yolkless )
Directions
1. Put all liquids in crock pot
2. Add the raw chicken
3. cook on high for 3-4 hrs
4. remove chicken and cut up or shred
5. add egg noodles and return chicken to the pot
6. cook another hr or so till noodles are done, stir occasionally
Makes 8-10 1 cup servings
Number of Servings: 8
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Amy's Tortilla Lunch Pizza
(Another great recipe from the Sparks People Recipe site, modified by me)
Ingredients
Whole Wheat Tortilla, 1 serving
Red Ripe Tomatoes, 6-8 slice, very thin sliced
Oregano or other Italian seasonings Provolone Cheese (one slice cut up)
2 large mushrooms sliced
Onion, chopped
Directions
Toast the tortilla for a few mins in the oven (3-4 mins). Remove
Spread tomatoes on the tortilla.
Spread sliced mushrooms on tortilla
Arrange onions on tortilla
Now arrange the cheese pieces on the pizza
Add the oregano or other Italian spices
Bake at 350 until cheese is melted.
Add some Himalayan salt if desired. I did!
Makes 1 serving and I love this recipe!
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Tuna and White Bean Salad
A refreshing alternative to Tuna Salad
(Picture coming)
Ingredients
2 cans chunk light tuna in water, drained (I used one can)
1 can White Beans (canelli) may substitue chick peas, drained
1 red bell pepper, diced
1/4 cup red onion diced
1 tbsp olive oil (I used 2 tbsp Kraft Low Fat Mayo with Olive Oil and Cracked Pepper)
Directions
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
Number of Servings: 4
3 chicken breast,boneless and skinless (used one half split breast)
1 can cream of chicken soup' reduced sodium and fat (I used mushroom soup)
1 can water
1 can reduced sodium chicken broth (I had frozen chicken bones I used to make a broth)
1 (12) oz pkg egg noodles ( I like to use yolkless )
Directions
1. Put all liquids in crock pot
2. Add the raw chicken
3. cook on high for 3-4 hrs
4. remove chicken and cut up or shred
5. add egg noodles and return chicken to the pot
6. cook another hr or so till noodles are done, stir occasionally
Makes 8-10 1 cup servings
Number of Servings: 8
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Amy's Tortilla Lunch Pizza
(Another great recipe from the Sparks People Recipe site, modified by me)
Ingredients
Whole Wheat Tortilla, 1 serving
Red Ripe Tomatoes, 6-8 slice, very thin sliced
Oregano or other Italian seasonings Provolone Cheese (one slice cut up)
2 large mushrooms sliced
Onion, chopped
Directions
Toast the tortilla for a few mins in the oven (3-4 mins). Remove
Spread tomatoes on the tortilla.
Spread sliced mushrooms on tortilla
Arrange onions on tortilla
Now arrange the cheese pieces on the pizza
Add the oregano or other Italian spices
Bake at 350 until cheese is melted.
Add some Himalayan salt if desired. I did!
Makes 1 serving and I love this recipe!
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Tuna and White Bean Salad
A refreshing alternative to Tuna Salad
(Picture coming)
Ingredients
2 cans chunk light tuna in water, drained (I used one can)
1 can White Beans (canelli) may substitue chick peas, drained
1 red bell pepper, diced
1/4 cup red onion diced
1 tbsp olive oil (I used 2 tbsp Kraft Low Fat Mayo with Olive Oil and Cracked Pepper)
Directions
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
Number of Servings: 4
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