Friday, April 29, 2011


If you know us at all, you will know that we are NUTS over peanut butter. If youre like us, you'll love these!

1 small (4 serving) package of sugar free fat free chocolate INSTANT pudding mix
one 8 ounce container of fat free cool whipped (thawed)
2 ounces (about 1/2 cup) dry roasted peanuts
1 tablespoon of (we used sugar free) mini semi sweet chocolate chips
1 tablespoon of reduced fat peanut butter :)

place pudding mix in a medium bow. add 3 ounces (1/4 plus 2 tbls) warm water. stir until smooth and thickened, about 2 minutes
in a small bowl, combine 1 tbls cool whip with peanut butter until mixed well. Stir into the pudding mixture.
Stir in half of the nuts and all of the chocolate chips. Fold in remainging cool whip. (you dont need to mix it in completely)
Line a 12 cup muffin pan with baking cups and spray with nonstick spray. Evenly distribute pudding mixture among the cups. sprinkle the tops of the cups with remaining nuts.
Freeze until solid, about 1 hour. store in the freezer until ready to serve.

Nutrition Facts: 1 cup. 78 calories!!!!! 2g fat, 123mg sodium, 11.5g carbs, .5g sugars, 2g protein.

Chicken Fajita Pita!


    3 ounces skinless boneless chicken breast 1/2 whole wheat pita (we like Ezekial) 1/4 cup sliced green pepper 1/4 sliced onions (red onions are the best in this recipe) 1 small lettuce leaf 1 teaspoon dry fajita seasoning mix (look for lower sodium) Salsa and fat free sour cream optional


in a small bowl combine fajita seasoning and a tablespoon of water untill well mixed
Add chicken, pepper and onion in the bowland coat evenly with season. Place in fridge to marinate for at least 30 minutes.
Once marinated, bring a med. pan sprayed with nonstick spray to med hi heat. Add contents of bowl including any extra marinate. Saute until chicken is cooked through, stirring frequently, 5-7 minutes.
Place lettuce leaf inside pita and then fill pita with chicken-and-veggie mixture. Add some salsa and or /sour cream if you like

Nutrition Facts: 1 serving. 180 cal,1.5 g fat,364 sodium,18.5g carbs,3.5g fiber,2.5g sugars, 
22.5g protien

Cauliflower and Cheese Casserole!


    1 head cauliflower, chopped (about 7 cups raw) 1 medium onion, chopped 3 wedges laughing cow light original swiss cheese, room temp 1 cup cottage cheese 1 cup fat free ricotta cheese 1 cup shredded light cheddar cheese 1 cup egg beaters


Preheat oven to 375 degrees.

Place cauliflower and onion in a large microwave safe bowl with 1/2 cup water. Cover and microwave for 6 to 8 minutes. Once bowl is cool enough to handle, drain water and set aside.

Place cheese wedges in a dish and microwave for 10 to 15 seconds. Mix until smooth. If needed, return to the microwave for an additional 10 seconds, and then stir again.

Add cheese and all of the other ingredients to the bowl with the cauliflower and onion, and stir until mixed well.

Spray a medium large Baking dish with nonstick spray. Transfer contents of the bowl to the baking dish. Sprinkle paprika lightly on top, if you like.Bake in the oven for 1 hour.

Let cool for at least 10 minutes. Serve warm or at room temperature.

Makes 9 generous 1 cup servings.

Nutrition Facts: PER SERVING (1 generous cup):
117 calories, 2g fat, 668mg sodium, 10g carbs, 2.5g fiber, 6g sugars, 14.5g protein

Banana Pumpkin Pancakes

So we love love love pancakes. We have a ton of pancake recipes, but this is one of my (jessie's) favorites. I LOVE PUMPKIN AND BANANA!

1/3 cup regular oats (not instant)
1 tbs dry pancake mix
1/3 medium banana, mashed well with fork
2 tbs pure pumpkin
1/3 cup fat free liquid egg substitute
1 tbs cottage cheese
2 no calorie sweetener packets
1/2 tsp pumpkin pie spice
1/4 tsp vanilla
Dash of salt
Combine all ingredients in a bowl with 3 tbs of water. Stir until thoroughly mixed.
In a pan sprayed with nonstick spray, over medium heat, drop batter into pan to form 3 pancakes. Once pancakes begin to look solid (about 3 mins), gently flip. Cook for about 3 more minutes or until both sides are lightly browned and insides are cooked through.
Makes 1 serving.
I topped it with a little sugar free syrup and light whipped cream. yum.

BBQ Chicken Wrap

There are many different ways to make a BBQ chicken wrap! I like adding the coleslaw, but you can add red onions, lettuce, tomatoes, or anything you'd like! 


1 medium wheat tortilla (we like La Tortilla)
2.5 ounces of cooked chicken breasts. (shredded or chopped)
1/3 cup of prepared coleslaw
2 Tablespoons of BBQ sauce (we like Stubbs BBQ sauce)

Using a strainer, rinse coleslaw until water runs clear (this will remove all the excess fatty mayo but leave in the flavor). Pat slaw dry. In a bowl, mix chicken, slaw, and barbecue sauce until thoroughly combined. Set aside. Microwave tortilla until slightly warm. Place chicken mixture in the center of the tortilla. Wrap tortilla up by folding in the sides first and then rolling it up tightly from the bottom. Place on a plate, seam-side down, and heat in the microwave for an additional 25 seconds. Makes 1 serving.

Nutrition Facts: 274 calories, 4g fat, 523 sodium, 32 carbs, 10g fiber, 12 sugars, 27 g protein.

Pumpkin Oatmeal

1/2 cup oats
3 Tablespoons canned pure pumpkin
1 Tablespoon sugar-free maple syrup
1/4 teaspoon of cinnamon
1 packet of sweetener (We love Truvia)

Bring one cup of water to a boil in a small pot. Add oats and reduce heat to medium. cook for five minutes stirring occasionally.
Add pumpkin, maple syrup, cinnamon, and sweetener to the pot and stir.

Nutrition Facts: one serving. 183 calories, 2.5 g fats, 150 mg sodium, 35g carbs, 5.5 g fiber, 2g sugars, 7g protein.

Tuesday, April 26, 2011

Garlic Lemon Tilapia

I love tilapia! Even if you aren't a fish person, you have to try tilapia, because it doesn't have that fishy taste. VERY VERY YUMMY!


  • 4 tilapia fillets
  • 3 tablespoons fresh lemon juice
  • Spray butter
  • 1 clove garlic, finely chopped
  • 1 teaspoon dried parsley flakes
  • pepper to taste


  1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
  2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
  3. Place fillets in baking dish. Spray butter on top and then pour lemon juice over the top. Sprinkle with garlic, parsley, and pepper.
  4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Nutritional Information. amount per serving: 142 calories, fat 4.4 g, cholesterol 49mg.

Sauteed Zucchini


2 Tbl extra virgin olive oil
5 medium garlic cloves, thinly sliced
3 medium shallots or new red onions, thinly sliced
a dash of sea salt
2 medium zucchini sliced into thick "coins"
a handful of dill chopped
1/4 cups of marcona or toasted almonds. (I just used regular sliced almonds)


In your largest skillet heat the oil over medium-high heat. Stir in the garlic and cook until it starts to take on a hint of color. Stir in the shallots and a big pinch of salt, and cook until they start to soften, a couple minutes. Add the zucchini, stir to get it coated with a bit of oil, and arrange the coins in as much of a single layer as your pan permits. Dial the heat up a bit if needed, add another pinch of salt and cook, stirring occasionally until the zucchini browns - ten minutes or so. Remove from heat and fold in the dill and almonds before serving. Taste, and adjust the seasoning if necessary.

Nutritional Info coming!

Wednesday, April 20, 2011

Cheesy Bean Breakfast Burrito

So here is another recipe we all know but we never think to make. SO MAKE THIS! and try this recipe because we think this is the best way to make a breakfast burrito. 

3 egg whites
2 corn tortillas
1 light laughing cow cheese wedge
2 tablespoons of fat free refried beans (They have different flavors so choose your favorite)
1/4 cup green chiles mixed with diced tomatoes
Chopped onion

Optional: Chicken, FF sour cream, salsa, black beans instead of refried, hot sauce.

Scramble egg whites until fully cooked, then set them aside. 
Spread cheese on one tortilla and beans on the other.
Put one tortilla on the pan, layer eggs, and top with the other tortilla.
Cook until lightly brown on each side.
Cut in slices and ENJOY!

Turkey Sandwich!

Everyone knows about sandwiches. But I think we all forget how good they can be. So here is a reminder of one of our favorites! :)


2 slices of low calorie whole wheat bread  (Sara Lee light bread is good!)
2 ounces of store baked turkey breast
¼ avocado
A pinch of salt

Onion, Lettuce, Tomato, Mustard, or Mayo. (Fat Free or course) And feel free to add any other vegetables. These are just our favorites with this sandwich. 


Toast your bread and spread mashed up avocado on to your slices! Add turkey cold or hot. and ENJOY!

Nutritional Facts

Calories: 212; Total Fat: 7.2g; Saturated Fat: 0.9g; Cholesterol: 35mg; Sodium: 96mg; Carbohydrate: 21.7g; Dietary Fiber: 4.9g; Sugars: 5.1g; Protein: 17.8g

Apple Rollups! (Peanut butter, or Cheese)

Super yummy breakfast! Super easy and Super fast! We like it with peanut butter, but we have also found you can do it with a light laughing cow cheese wedge!

1 Medium or Large whole wheat higher fiber tortilla! (We love La Tortilla) (Around 100-110 calories)
1/2 apple (The crunchier the better) 
EITHER 1 wedge of The Laughing Cow Light Creamy Swiss Cheese wedge
1 Tablespoon of natural peanut butter
(With the peanut butter, add sweetener and/or cinnamon)

Lay your tortillas flat and spread with either cheese or peanut butter
EITHER just slice your apples thin, OR chop your apple and microwave for thirty seconds. 
Add to your tortilla and top with optional sweetener and cinnamon
Roll up tightly and enjoy!

Nutrition Facts:
(More nutrition facts to come, but these are the main ones you need to know)
Peanut butter Rollup- Calories- 200, Carbs 24, and fat 12.
Cheese Rollup- Calories-175, Fat 4g, 8 grams fiber.

Mexican Burrito Bowl


    1 can low sodium black beans 1 can green chiles 1/2 pound chicken breast 2 bell peppers 1 small onion 2 cups brown rice (Try barley, Quiona, or couscous!)  1.5 cups lettuce


Fry the peppers and onions.

Prepare 2 cups brown rice in separate pot.

Combine black beans and green chiles in a pot, heat, pour off liquid.

Bake, grill, broil, or use any other method of preparing your chicken breast and then slice into strips.

Combine beans/chiles, rice, peppers/onions, and chicken in a large bowl. Stir. Add fresh chopped lettuce.

Feel free to add salsa, guacamole, low-fat sour cream or cheese to taste!!!

Number of Servings: 4

Calories for FULL RECIPE! Calories 375, fat 3.9 g, cholesterol 45 mg, sodium 374.8 mg, carbs 59.4 g, giber 8.4 g, and protein 28.8 g

Roasted Garlic and Sweet Potato Soup

My friends mom made this soup for us once, and it was SO good I asked her to E-mail me the recipe. So here it is!


  • 1 whole garlic bulb
  • 3 teaspoons olive oil, divided
  • 2-1/2 pounds sweet potatoes (about 4 large), peeled and cut into 1/2-inch slices
  • 2 large onions, cut into wedges
  • 6 cups reduced-sodium chicken broth, divided
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Nutrition Facts: 1 cup equals 109 calories, 2 g fat (trace saturated fat), 0 cholesterol, 440 mg sodium, 21 g carbohydrate, 3 g fiber, 4 g protein.


  • Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off bulb; brush with 1/2 teaspoon oil. Wrap in heavy-duty foil.
  • Place sweet potatoes and onions in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Drizzle with remaining oil; toss to coat.
  • Bake garlic and vegetables at 425° for 30-35 minutes or until tender. Cool for 10-15 minutes.
  • Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth. Transfer to a large saucepan.
  • In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through. Yield: 10 servings (2-1/2 quarts).


SO... Everytime we try to make bread it doesn't turn out as well as we though. BUT the last time making this bread we did ok! So we want everyone to try it and tell us how it turns out, and if you altered the recipe or cooking time at all. Here it is!


1 1/4 cups whole wheat flour 
1/4 cup all purpose flour
3/4 cup splenda
1 1/2 cups mashed ripe bananas(about 3 bananas)
1/2 cup fat free egg substitue(like Egg Beaters)
1/2 cup no-sugar-added applesauce
2 teaspoons baking powder
1 teaspoon vanilla
1/2 teaspoon cinnamon
1/2 teaspoon salt

Prep Time: 10 mins
Total Time: 1 hr
  1. 1 Preheat oven to 350 degrees. In a large bowl, combine all dry ingredients (both types of flour, Splenda, baking powder, salt, and cinnamon).
  2. 2 In a separate bowl, mix together all wet ingredients (mashed bananas, egg substitute, applesauce, and vanilla extract).
  3. 3 Add wet mixture to the bowl with the dry ingredients, and stir until just blended. Don't over-stir!
  4. 4 Spoon batter into a large loaf pan (about 9" X 5") sprayed with nonstick spray. Bake for about 50 minutes, or until a knife inserted in the middle comes out clean

Serving Size: 1 (thick!) slice:Calories: 140 Fat: 0.5g Sodium: 267mg Carbs: 31g Fiber: 3.75g Sugars: 7g
Protein: 5g

Monday, April 11, 2011

Cinnamon Crumble Coffee Cake

The only tricky part about these is getting the topping to crumble right. It's a little bit sticky but just clump it on and you're good to go.

For the cupcakes
2 cups moist-style yellow cake mix (1/2 of an 18.25-oz. box)
3/4 cup fat-free sour cream
1/4 cup fat-free liquid egg substitute (we used egg whites)
2 oz. (1/4 cup) sugar free syrup
1 tsp. cinnamon

For the Crumb Topping
1 1/2 cups Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute (egg whites)
1/4 cup no-sugar-added applesauce
3 tbsp. Sweetener (truvia)
1 tbsp. brown sugar (not packed)
1 tbsp. cinnamon

Preheat oven to 350 degrees.

In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a dish, and add all other topping ingredients. Stir well, until mixture is completely mixed and crumbly. Set aside.
Mix all cake ingredients together until thoroughly blended and free of lumps.

Spray a 12-cup muffin pan with nonstick spray. Evenly distribute batter among the cups. Bake for 10 minutes, and then remove pan from oven.

Using your fingers to help form the crumbs, evenly top each cake with crumb mixture, lightly pressing crumbs into cake tops so they stick. Return pan to the oven, and bake for 5 minutes longer. Allow to cool before removing cakes from the pan.


PER SERVING (1 coffee cake): 124 calories, 2g fat, 209mg sodium, 27g carbs, 4g fiber, 11g sugars, 3g protein
These muffins have an AWESOME flavor. They make a great treat on a cold day, or for breakfast, or anytime!

Peanut Butter oatmeal Softies

These cookies are amazing! We thought the dough was better than the cookies :)



Preheat oven to 350 degrees.
  1.  In a medium bowl, combine brown sugar, peanut butter, Splenda, butter, applesauce, egg substitute, and vanilla extract, and mix thoroughly with a wire whisk or fork.
  2.  Add flour, baking powder, and salt, and stir until completely mixed and smooth.
  3.  Add oats and mix until they are thoroughly coated with the batter.
  4.  Line a large baking sheet with parchment paper. Spoon batter onto the sheet in 6 evenly spaced mounds. Using the back of a spoon, spread and flatten batter into circles about 3 1/2 inches wide.
  5.  Bake in the oven for about 10 minutes, until a toothpick inserted into the center of a cookie comes out clean.
  6. Remove baking sheet from the oven, and allow cookies to cool for 1 minute on the sheet. Then slide parchment paper onto a cool surface, and let cool COMPLETELY. (Really, they taste best once they've totally cooled.) Enjoy!

Blueberry Syrup

What you need...
1/4 cup orange juice
1 tablespoon cornstarch (or 2 Tablespoons of flour)
1 10 oz package frozen blueberries, thawed.
2 sweetener packets (truvia) or 1 Tablespoon sugar

How to make it...
In a small bowl stir together orange juice and cornstarch. set aside. In a small saucepan mix together blueberries, sugar, and orange juice mixture. Bring mixture to a boil, then reduce to a simmer and cook for 10 minutes.

This syrup is great on pancakes made with Kodiak Pancake mix which you can add blueberries to and top with fat free whipped cream!

FOR WHOLE RECIPE: Calories: 360

Friday, April 8, 2011

Philly Cheese-Steak

What You Need..
2 tsp FF sour cream
1 slice FF American Cheese
1/3 cup sliced onion
1/3 cup sliced bell pepper
1/4 cup sliced mushrooms
1 tsp. olive oil
1/8 tsp. black pepper
1 low calorie hamburger patty (Like the Boca Black Bean meatless patty)
1 100 calorie flat sandwhich bun (We love the orowheat ones)

How to make it...
In a small microwave-safe bowl, combine sour cream with cheese, breaking cheese into small pieces as you add it. Mix well and set aside.

Bring a large skillet (or grill pan) sprayed with nonstick spray to medium-high heat on the stove. Add veggies, drizzle with oil, and sprinkle with black pepper. Stirring occasionally, cook until veggies have partially softened, about 3 minutes.

Move veggies to one side of the skillet and lay burger flat on the other side. Cook until veggies are soft and burger is cooked through, about 8 minutes, stirring veggies occasionally and flipping burger about halfway through. Remove from heat and set aside.

Split open the bun and, if you like, lightly toast. Plate bun halves and place the burger on top of the bottom half. Evenly top with veggies and set aside.

Microwave sour cream and cheese for 15 seconds, or until hot; stir thoroughly. Microwave for another 10 seconds, or until cheese has fully melted. Mix well and immediately spoon over the veggies.

Finish off your burger with the top half of the bun.

Serving Size: 1 burger (entire recipe)
Calories: 270
Fat: 6.5g
Sodium: 729mg
Carbs: 36g
Fiber: 10g
Sugars: 7g
Protein: 23.5g

Play around with the meat options. The Boca ORIGINAL patties are not very good, even though they are good for you. The black bean patties are much better. But any other options you come up with are welcome!

Sloppy Joe's

What You Need...
6 oz. extra lean hamburger meat or buffalo meat
4 Tbs low cal-carb bbq sauce
Small whole wheat sandwhich buns (like the kind by Orowheat)
2 Tbs FF Sour cream
1/2 Cup chopped onion
1/2 cup chopped mushrooms
2 tsps chili-lime seasoning powder

How to make it..
Saute the meat with the mushrooms, onions, and seasoning. When meat is cooked pour into small bowl and mix in bbq sauce and sour cream. Add the meat/sauce mixture to toasted bun.
Recipe makes 2 sloppy joes
Per Sandwhich: Calories- 261 Carbs- 33 Fat- 3 Protein - 26

Ta Da! Thanks to Live The Life for this awesome recipe.