2 cans 98% Campbell cream of chicken soup
1 can chicken broth
2 C chicken, chopped
4 C rice
1 C chopped celery
1/2 C chopped green pepper
1/2 C chopped green onion
20 oz can pineapple chunks, drained
1 C grated cheddar cheese
1/2 C slivered almonds
1/2 C coconut
1 small can chow mein noodles
3 medium tomatoes, diced
Combine first 3 ingredients and heat thru. Stir until blended. Put rice on plate and layer whatever! YUM! 1/2 C serving. I only figured numbers for the sauce.
calories 55.3, 1.2 g fat, 3.4 g carbs, 7.3 g protein
Thursday, February 3, 2011
Chicken Blue Casserole
Spread b/s chicken breast in 9x13. I estimated 8
Spread swiss or mozzarella cheese over that. I picked mozz and 8 oz.
Spread sliced ham over cheese
Mix and spread over ham:
1 can 98% Campbell cream of chicken soup
1/2 C sour cream - fat free
Mix and sprinkle on top:
1/2 t paprika
1/2 t garlic salt
1/2 t parsley flakes
3/4 C saltine crackers, crushed
Bake at 350 for 1 hour. Easy alternative to chicken cordon blue. 12 servings
w/cheese: 186.3 calories, 5.8 g fat, 5.5 g carbs (.2 sugars), 26.4 g protein
THIS IS VERY YUMMY!
Spread swiss or mozzarella cheese over that. I picked mozz and 8 oz.
Spread sliced ham over cheese
Mix and spread over ham:
1 can 98% Campbell cream of chicken soup
1/2 C sour cream - fat free
Mix and sprinkle on top:
1/2 t paprika
1/2 t garlic salt
1/2 t parsley flakes
3/4 C saltine crackers, crushed
Bake at 350 for 1 hour. Easy alternative to chicken cordon blue. 12 servings
w/cheese: 186.3 calories, 5.8 g fat, 5.5 g carbs (.2 sugars), 26.4 g protein
THIS IS VERY YUMMY!
Spaghetti Pie
Cook 8 oz spaghetti noodles and put in 9x13
Mix:
1/2 t salt
1/4 t pepper
2 egg whites
1/3 C parmesan cheese
Put on top of noodles. Then layer:
1 container of sour cream
1 lb browned hamburger
garlic powder
oregano
1 can spaghetti sauce
2 C grated mozzarella cheese
Bake at 350 for 30 minutes. 15 servings.
w/mozzarella: 179.9 calories, 10.5 g fat, 9.5 g carbs, 11.5 g protein
w/o mozzarella: 141.5 calories, 8.1 g fat, 9.1 g carbs, 7.8 g protein
Mix:
1/2 t salt
1/4 t pepper
2 egg whites
1/3 C parmesan cheese
Put on top of noodles. Then layer:
1 container of sour cream
1 lb browned hamburger
garlic powder
oregano
1 can spaghetti sauce
2 C grated mozzarella cheese
Bake at 350 for 30 minutes. 15 servings.
w/mozzarella: 179.9 calories, 10.5 g fat, 9.5 g carbs, 11.5 g protein
w/o mozzarella: 141.5 calories, 8.1 g fat, 9.1 g carbs, 7.8 g protein
Chicken Enchiladas
1 can 98% Campbell cream of chicken soup
1 can Healthy Choice Campbell cream of celery
1 small can diced green chilies
1 C sour cream
10-12 flour tortillas
4 chicken breasts, cooked & shredded
grated cheddar (not in the numbers listed below)
Combine first 4 ingredients in pan and heat thru. Place in tortilla, top with cheese and roll. Place in 9x13. If any soup mixture is left put on top of enchiladas. Bake at 350 for 15-20 or until heated thru. Top with lettuce, tomatoes, salsa, sour cream, black olives, etc.
12 servings. Per serving: 207.4 calories, 4.2 g fat, 27.7 g carbs, 13.2 g protein
1 can Healthy Choice Campbell cream of celery
1 small can diced green chilies
1 C sour cream
10-12 flour tortillas
4 chicken breasts, cooked & shredded
grated cheddar (not in the numbers listed below)
Combine first 4 ingredients in pan and heat thru. Place in tortilla, top with cheese and roll. Place in 9x13. If any soup mixture is left put on top of enchiladas. Bake at 350 for 15-20 or until heated thru. Top with lettuce, tomatoes, salsa, sour cream, black olives, etc.
12 servings. Per serving: 207.4 calories, 4.2 g fat, 27.7 g carbs, 13.2 g protein
Tuesday, February 1, 2011
Meatball Sub Sandwiches
So tonight for dinner we had the macaroni with cottage cheese dressing. Wasn't too bad. Too much onion, however. Most of the kids liked it. I made meatballs and put them in whole wheat hot dog buns. Here is the recipe with the nutritional value for just the meatballs.
4 egg white 1/2 C fat free milk
2 T dried minced onion 1 t garlic powder
1/4 t crushed red pepper flakes 1 C oatmeal
2 T dried parsley 1 t dried oregano
1/2 t salt 2 lbs 96% lean ground beef
Preheat oven to 400 degrees. Spray jelly roll pan. Combine everything. Makes 32 golf ball sized meatballs. Bake about 15 minutes.
Serving = 4 meatballs: 97 calories, 13 g protein, 5 g carbs, 2.5 g fat
I figured for turkey burger: 63.85 calories, 7 g protein, 2.5 g carbs, 3.52 g fat
As you can see, it wasn't worth much more to make them with turkey. I hopefully did my math right! Spread some spaghetti sauce on top. Topped the fam's with cheese and they were a hit!
Happy Eating!
TeAm Healthy
4 egg white 1/2 C fat free milk
2 T dried minced onion 1 t garlic powder
1/4 t crushed red pepper flakes 1 C oatmeal
2 T dried parsley 1 t dried oregano
1/2 t salt 2 lbs 96% lean ground beef
Preheat oven to 400 degrees. Spray jelly roll pan. Combine everything. Makes 32 golf ball sized meatballs. Bake about 15 minutes.
Serving = 4 meatballs: 97 calories, 13 g protein, 5 g carbs, 2.5 g fat
I figured for turkey burger: 63.85 calories, 7 g protein, 2.5 g carbs, 3.52 g fat
As you can see, it wasn't worth much more to make them with turkey. I hopefully did my math right! Spread some spaghetti sauce on top. Topped the fam's with cheese and they were a hit!
Happy Eating!
TeAm Healthy
Macaroni Salad w/cottage cheese dressing
So I was playing around with cottage cheese. I made this:
2 C cottage cheese
1/4 C lemon juice
Puree in blender until smooth. I think I would use less lemon juice, maybe start at 1/8 C and work up to flavor. It's VERY lemony.
So then I made some macaroni salad for dinner:
13.25 oz whole wheat penne pasta (one box)
6 egg whites
1 C chopped carrots
1/2 C grated onion (I think I would do 1/4 C next time....juices are very strong. Don't know if my boyz will like it. I tried to mask the flavor with other seasonings)
1/2 T celey salt
1/2 T salt
1/2 T sugar (a little tart w/lemon juice so might be able to omit with less juice)
So I think it tastes pretty good. Needs to get colder. We'll see how it goes over tonight. Definately not as great as real mayonaise (I think Best Foods mayo runs in my veins!) but a good substitute.
I estimate 8 C it made. So per serving is 1 C.
40 calories, 4.68 g protein, 4.37 g carbs, .37 g fat
Happy Eating!
TeAm Healthy
2 C cottage cheese
1/4 C lemon juice
Puree in blender until smooth. I think I would use less lemon juice, maybe start at 1/8 C and work up to flavor. It's VERY lemony.
So then I made some macaroni salad for dinner:
13.25 oz whole wheat penne pasta (one box)
6 egg whites
1 C chopped carrots
1/2 C grated onion (I think I would do 1/4 C next time....juices are very strong. Don't know if my boyz will like it. I tried to mask the flavor with other seasonings)
1/2 T celey salt
1/2 T salt
1/2 T sugar (a little tart w/lemon juice so might be able to omit with less juice)
So I think it tastes pretty good. Needs to get colder. We'll see how it goes over tonight. Definately not as great as real mayonaise (I think Best Foods mayo runs in my veins!) but a good substitute.
I estimate 8 C it made. So per serving is 1 C.
40 calories, 4.68 g protein, 4.37 g carbs, .37 g fat
Happy Eating!
TeAm Healthy
Protein Pancakes
I found this recipe on a friend's blog. I am trying them tomorrow for breakfast!
PROTEIN PANCAKES
1/2 cup rolled oats
1/2 cup fat-free cottage cheese
1/2 cup egg whites (you could easily use powdered egg whites in this recipe)
1 tsp. vanilla extract
Pinch of cinnamon
No need to grind the oats into flour. Just use a blender or food processor to combine ingredients below. (I used a Magic Bullet) Then cook batter like pancakes for 2 minutes per side. These are great served with fresh fruit and a drizzle of agave nectar (I like Xagave brand)! They taste a little bit like French toast.
Cal 280, 30.5 g protein, 32.5 g carbs, 3 g fat
I am not sure how many it makes.
Happy Eating!
TeAm Healthy
PROTEIN PANCAKES
1/2 cup rolled oats
1/2 cup fat-free cottage cheese
1/2 cup egg whites (you could easily use powdered egg whites in this recipe)
1 tsp. vanilla extract
Pinch of cinnamon
No need to grind the oats into flour. Just use a blender or food processor to combine ingredients below. (I used a Magic Bullet) Then cook batter like pancakes for 2 minutes per side. These are great served with fresh fruit and a drizzle of agave nectar (I like Xagave brand)! They taste a little bit like French toast.
Cal 280, 30.5 g protein, 32.5 g carbs, 3 g fat
I am not sure how many it makes.
Happy Eating!
TeAm Healthy
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