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Bonus Dessert Recipe to go with that awesome dinner ♥ Chocolate Chunk Bread Pudding

4 cups (1/2-inch) cubed Hawaiian sweet bread
2/3 cup 2% reduced-fat milk
2 tablespoons sugar
1 1/2 tablespoons unsweetened cocoa
1 tablespoon Kahlúa (coffee-flavored liqueur)
1/2 teaspoon vanilla extract
1 large egg, lightly beaten
Cooking spray
1 ounce semisweet chocolate, coarsely chopped
2 tablespoons frozen fat-free whipped topping, thawed

Preparation

Preheat oven to 350°.Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or until toasted. Remove bread from oven; decrease oven temperature to 325°.

Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate.

Divide remaining bread mixture between ramekins; top with remaining chocolate.Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping.

Nutritional Information

Calories: 319
Fat: 10.6g
Saturated fat: 5.2g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 0.8g
Protein: 9.8g
Carbohydrate: 45.3g
Fiber: 2.1g
Cholesterol: 121mg
Iron: 1.8mg
Sodium: 141mg
Calcium: 125mg

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Game Day Layered Spicy Black Bean Dip

Ingredients

1 medium avocado, pitted (about 1 cup mashed)
1 tablespoon fresh lime juice
1 teaspoon lime zest
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
1 (15-ounce) can low-sodium black beans, rinsed and drained
1 teaspoon Tabasco
1/3 cup chopped red onion, divided
1 cup jarred salsa
1 cup reduced-fat sour cream
1/4 cup chopped tomato
1/4 cup chopped scallionsLarge bag of tortilla chips for serving (such as Food Should Taste Good)

Preparation

Prep Time: 20 Minutes Total: 20 Minutes
1. Mash avocado, lime juice, lime zest, and half of the salt and pepper in a bowl; set aside.
2. Mash beans, Tabasco, and remaining salt and pepper in another bowl.
3. Place black bean mixture on the bottom of a 4-cup crock or glass bowl. Layer avocado mash on top of beans, then sprinkle with 1/4 cup of the red onion. Top with salsa, then with sour cream. Top with chopped tomato, scallions, and remaining red onion.
4. Serve dip with tortilla chips.

Nutritional Information

Calories: 199
Fat: 9.6g
Cholesterol: 12mg
Protein: 6g
Carbohydrate: 23g
Sugars: 2g
Fiber: 6g
Sodium: 345mg
Saturated fat: 2.9g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.1g

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Game Day Bacon-Onion Dip……

Ingredients

1 (8-oz.) container sour cream
1/2 cup cooked and crumbled bacon
2 tablespoons green onions, sliced
3 tablespoons buttermilk
1 tablespoon horseradish
2 teaspoons fresh lemon juice
1/4 teaspoon pepper
1/2 teaspoon salt
Garnish: chopped fresh chives, black pepper

Preparation

Prep Time: 10 Minutes Total: 10 Minutes
1. Stir together first 8 ingredients. Cover and chill until ready to serve (up to 24 hours). Garnish, if desired.

***TRY THIS TWIST Blue Cheese-Bacon-Onion Dip: Stir in 1 (4-oz.) package crumbled blue cheese.

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More Fit Girl Game Day Makeover Recipes – Maple Chicken Wings

Stay tuned as we get you prepared to enjoy Superbowl Sunday Fit Girl Style!
Collect all the recipes from this week to enjoy a guilt free Super Bowl party menu.

Ingredients

2 to 3 pounds chicken wings
1 cup maple syrup
2/3 cup chili sauce
1/2 cup onion, finely chopped
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
1/4 to 1/2 teaspoon red pepper flakes

Preparation

Place wings in a large plastic zipping bag; set aside. Combine remaining ingredients. Reserve one cup for basting; refrigerate until ready to use.Pour remaining marinade over wings, turning to coat. Seal bag; refrigerate for 4 hours, turning occasionally. Drain and discard marinade. Place wings in a lightly greased 13″x9″ baking pan.Bake, uncovered, at 375 degrees for 30 to 40 minutes, basting with reserved marinade, until golden and juices run clear when pierced.

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Who needs Friday’s when we have your Game Day dips and snacks right here without the extra calories. Today’s Featured Fit Girl Recipe- Spinach & Artichoke Dip

Stay tuned as I will be posting more Game Day snacks thru out the week until Super Bowl.

Ingredients

1/2 cup fat-free sour cream
1/4 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (14-ounce) can artichoke hearts, drained and chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
6 ounces part-skim mozzarella cheese, shredded and divided (about 1 1/2 cups)
1 ounce fresh Parmesan cheese, grated and divided (about 1/4 cup)

Preparation

Hands On: 13 Minutes Total: 46 Minutes
1. Preheat oven to 350°.
2. Combine first 7 ingredients in a large bowl, stirring until well-blended. Add 4 ounces (1 cup) mozzarella and 2 tablespoons Parmesan; stir well. Spoon mixture into a broiler-safe 1 1/2-quart glass or ceramic baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly.
3. Preheat broiler to high (leave dish in oven). Broil dip for 3 minutes or until cheese is lightly browned

Nutritional Information

Calories: 75
Fat: 4.2g
Saturated fat: 2.4g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 0.2g
Protein: 5.9g
Carbohydrate: 3.7g
Fiber: 0.4g
Cholesterol: 15mg
Iron: 0.5mg
Sodium: 216mg

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Featured Fit Girl Recipe of the week- STUFFED PEPPERS

Ingredients

4 bell peppers (any color)
Kosher salt and freshly ground black pepper
4 teaspoons olive oil
2 cloves garlic, finely chopped
1 small onion, chopped
8 ounces 90-percent lean ground turkey
1 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
2 tablespoons tomato paste
1 cup low-sodium chicken broth
1/2 cup long-grain white rice
1/3 cup brown lentils
1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint
Shredded cheese optional

Directions

Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes. Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

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Calories: 320
Total Fat; 11 grams
Saturated Fat: 3 grams
Protein: 20 grams
Total carbohydrates: 37 grams
Sugar: 5 grams
Fiber: 8 grams
Cholesterol: 37 milligrams
Sodium: 426 milligrams

Featured Fit Girl Recipe of the week

Pan-Fried Chicken

We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.

Ingredients

1/2 cup whole-wheat flour
 1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned 
2 bone-in chicken thighs, skinned 
2 chicken drumsticks, skinned 
1/4 cup peanut oil

Preparation

1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Nutritional Information

Calories: 245
Fat: 10.1g
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g
Protein: 28.2g
Carbohydrate: 9g
Fiber: 0.8g
Cholesterol: 87mg
Iron: 1.8mg
Sodium: 240mg
Calcium: 17mg

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Starting off with the most important meal of the day to get you fueled up. Featured Fit Girl Recipe of the week- Multi gran Chocolate Chip Pancakes

Ingredients

3/4 cup oat bran
1/2 cup whole-wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup plain whole-milk yogurt
1/4 cup milk
1 large egg
1 tablespoon vegetable oil
1/3 cup miniature chocolate chips
Maple syrup, optional

Preparation

1. In a large bowl, combine oat bran, flour, baking powder, baking soda and salt. In a medium bowl, whisk yogurt, milk, egg and oil to combine. Pour yogurt mixture into oat bran mixture and stir until not quite combined (you should still see lumps of flour). Fold in chocolate chips until just mixed. Let stand 10 minutes. Preheat oven to 200ºF.
2. Preheat a griddle or large skillet over medium-low heat. Mist with cooking spray (or brush with melted butter) and drop batter by 1/4 cupfuls. Cook until underside is golden (gently lift with a spatula to check), 2 to 3 minutes. Flip pancakes and cook until browned on other side, about 1 minute longer. Keep pancakes warm on a heatproof plate in oven while cooking remaining pancakes. Pass warm maple syrup at the table with pancakes, if desired.

Nutritional Information

Calories: 294
Fat: 14g
Saturated fat:5g
Protein: 11g
Carbohydrate: 38g
Fiber: 5g
Cholesterol: 65mg
Sodium: 660mg

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One of my favorite meals that I hope you’ll enjoy as well… Today’s Featured Fit Girl Recipe of the week- Spicy Shrimp & Grits

Ingredients

3 cups 1% low-fat milk
1 cup water
1 tablespoon butter
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 cup uncooked quick-cooking grits
1/2 cup (2 ounces) grated fresh Parmesan cheese
4 slices applewood-smoked bacon
1 pound peeled, deveined large shrimp
1 cup thinly vertically sliced white onion
2 cups grape tomatoes, halved
1 teaspoon hot pepper sauce or chopped chipotle chile, canned in adobo sauce
1/8 teaspoon ground or crushed red pepper
1/4 cup green onion strips

Preparation

1. Combine milk, water, butter, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 minutes or until thick, stirring occasionally. Remove from heat; stir in cheese.
2. While grits cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 minutes on each side or until done. Remove shrimp from pan. Add white onion to pan; sauté 1 minute. Stir in bacon, tomatoes, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper; sauté 2 minutes, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions.

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Nutritional

Calories 480
Fat: 15.9g
Saturated fat: 7.5g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.8g
Protein: 41.1g
Carbohydrate: 49.5g
Fiber: 2.4g
Cholesterol: 206mg
Iron: 5mg
Sodium: 772mg
Calcium: 481mg

Featured Fit Girl Recipe of the week- Stir-Fried Moo Shu Vegetable Wrap

Let’s lighten up the menu tonight after all of the heavy holiday eating…. ( Feel free to add your favorite protein to this recipe)

Ingredients

1 tablespoon low-sodium soy sauce
2 cups sliced shiitake mushroom caps (about 8 ounces mushrooms)
2 cups packaged broccoli coleslaw (such as River Ranch)
1 cup red bell pepper, cut into 1/4-inch strips 
1/2 cup (1/2-inch) diagonally cut green onions 
1 tablespoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
2 teaspoons dark sesame oil
2 tablespoons hoisin sauce
1/4 teaspoon crushed red pepper
8 (7-inch) flour tortillas
1/4 cup plum sauce

Preparation

Combine soy sauce and tofu in a small bowl. Combine mushrooms and next 5 ingredients (mushrooms through ginger) in a medium bowl.Heat the oil in a large nonstick skillet over medium-high heat. Add vegetables; stir-fry for 3 minutes. Stir in hoisin sauce and crushed red pepper; stir-fry for 1 minute or until vegetables are crisp-tender.Stack tortillas; wrap in damp paper towels, and microwave at high for 25 seconds. Spread 1 1/2 teaspoons plum sauce over each tortilla. Top each tortilla with about 1/3 cup tofu mixture; roll up.

Nutritional Information

Calories: 455
Fat: 10.4g
Saturated fat: 2.2g
Monounsaturated fat: 4.8g
Polyunsaturated fat: 2.6g
Protein: 16g
Carbohydrate: 73.7g
Fiber: 7.1g
Cholesterol: 0.0mg
Iron: 5.6mg
Sodium: 877mg
Calcium: 97mg

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