Notes:
Moist ,sweet ,very low fat ,easy no brainer, four ingredients
Servings: 12
Ingredients:
One Angel food cake mix (Pillsbury)
one can of Libby's pumpkin
one cup of water
1 1/2 tsp. pie spice
Directions:
MIX CAKE MIX, WATER, PUMPKIN AND SPICES AS DIRECTED ON BOX. bake in rectangular pan until center is set. makes 12 servings at 152 calories each. Add diet whipped topping if desired
Notes:
Easy-to-make and healthy cod on a pallet of brown rice and veggies - can be altered to your taste !
Servings: 2-4
Ingredients:
2-4 frozen cod fillets
2 cups brown rice
1 squash - sliced
1 medium onion - any kind - sliced
1 zucchini - sliced
1 tbs fish sauce
Directions:
Cook rice as directed on box. Sautee onion first for a couple minutes before adding the rest of the veggies in a deep nonstick pan over medium heat - use Pam cooking spray if necessary before cooking veggies. You can add/replace different veggies of your choice. If you like more veggies then rice you can make adjustments as you see fit. Once veggies are cooked to your liking - reduce heat to medium-low and add brown rice to pan and lay frozen cod on top of rice/veggie pallet. Sprinkle fish sauce over cod/rice (it looks like soy sauce to me - but it's labeled fish sauce - it's also salty so 1 tbs is a suggestion - use for taste). Cover pan for 20 minutes - or until fish is cooked through and warm throughout. Serve immediately.
Notes:
Stir fried Brown Shrimp With Stir Fry Veggies Served on Bed of White Rice.
Servings: 4
Ingredients:
1-pound of Lg Peeled & Devained Brown Shrimp(fresh or Frozen). 1-16 oz. Frozen Stir Fry Veggies Contains; Red & Yellow Bell Peppers, carrots, Small Corn Cobblets, Sweet Snap Peas,onions & Brockley Crowns. Dash of Season All Salt & Ground Black Pepper.(optional). 1 cup uncooked white rice. Also if desired 1/4 cup of Sweet & Sour Sauce. !/4 Cup Vegetable Oil. Electric Wok.
Directions:
First turn on your Electric Wok(med Heat), 2nd put 2 cups of luke warm water with dash of regular salt to boil (med-high heat) on stove in med pot. Once water starts to boil add 1-cup of white rice & lower to med heat & let simmer for 20 mintues.,3rd wash your shrimp under warm water, then pull off the tails & set them in your warm Wok. (Stirring frequently so as not to cook shrimp on one side for to long). Once your shrimp have started to curl & change to color of orange, add your bag of Stir Fry Veggies & season salt & pepper. Stirring Frequently!! Next turn heat off from rice & Stir Fry. Pour Rice into serving dish. Next take your Stir Fry Veggies & Shrimp & spoon them on top of the rice. Let stand 5 minutes before serving so as to cool down a little. Then Serve & eat with your favorite beverage.
Notes:
This is an easy way to make healthier Hamburger Helper for your family- a little less fattening and a little more healthy with added veggies. Makes it kinda like a chicken pot pie filling. Any kind of HH can be used probably, but I use Phili Cheese Steak flavor, or any mushrrom/beef type.
Servings: 6
Ingredients:
One box Hamburger helper -
One 2 lb pkg ground turkey (use breast meat for 100% fat free)
Optional for people who refuse to go straight turkey:
One small <1 lb pkg extra lean ground beef (4-8% fat )and 1lb turkey- mixed
8 oz canned mushrooms (or 5-10 fresh ones sliced or chopped)
1/2 chopped onion
1 cup frozen peas and carrots mix
1 C fat free milk
1 C water
Directions:
Brown (together if turkey and beef) in large skillet with mushrooms. Drain off all liquid and rinse under hot water to remove all traces of fats from meats. Continue browning -add chopped onion and carrot/peas. Brown till onions are softened. Drain any additional liquid. Rinse again if needed. Add milk and water, HALF the pasta from the HH package (or better yet replace with whole grain pasta- but still only use half the amount). Empty the package of HH seasoning in a measuring cup and eyeball to remove 1/4 of the mix. Add remaining 3/4 of the mix to skillet and mix well, throw out remaining mix.
Cover and simmer as instructed on HH package. After cooked, adding 1 small dollop of fat free sour cream on the serving on the plate is yummy and appetizing looking. Use cup measurer to serve 1 C per person. Serve with salad to fill up on.
You can use speghetti squash in place of pasta - just cook it as directed, and mix in at the very end just before serving, and reduce the liquids even more, and then no need to simmer the HH so long…maybe half the time.
