Monthly Archives: February 2014

30 Minute Taco Casserole

Posted in Entrees by

“Mom!!! What’s for supper???”  … short on time?? This recipe will help ya out and EVERYONE loves it!



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Yield: 6 servings

1 lb ground beef (use lean beef)
¼ onion, chopped
1 small can green chilies, undrained
1 can enchilada sauce (I used ½ recipe of homemade)
1 can diced tomatoes, drained
Cheddar and Mozzarella cheeses, shredded
1 bag Fritos chips

Preheat oven to 350° F. Brown ground beef with onion. Drain if necessary and add green chilies enchilada sauce. Cook for 2-3 more minutes. Line a casserole dish with Fritos. Layer with ½ meat, tomatoes and one handful of each cheese. Add another layer ending with cheese. Bake for 10-15 minutes. Serve with shredded lettuce, sour cream or whatever you like on your taco! ~ENJOY

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

Magic Chicken & Biscuit Casserole

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Do you like one dish dinners??? …Okay, here ya go!  You can change up the meat and vegetables to keep your dish NEW for your family!  ~Enjoy!



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Yield:  8 servings

4 Tbsp butter

2 chicken breasts, cooked and shredded

Up to 2 cups mixed vegetables (can use frozen, fresh or a mix)

¼ onion, diced small

½ cup shredded cheddar cheese

2 cups reduced fat biscuit mix

1 ½ cups skim milk

1 ½ cups chicken broth

2-3 chicken bouillon cubes (if using canned broth, use all 3)

1 can fat free cream of chicken soup

Heat oven to 350° F.  In a 9X13 dish, place butter in cubes and allow to melt in the oven.  Heat the broth and dissolve the bouillon, set aside.  Remove the dish from the oven and layer chicken on top of the butter, do not stir.  Place your favorite mix of vegetables and onions on top of the chicken, do not stir (I used corn, green peas, carrots, spinach and bell pepper). Top with the cheese, no stirring!  Combine the biscuit mix and the milk, pour over the top and again, do not mix!  Mix together the broth and the cream of chicken soup, pour THIS over the top of everything, again, DO NOT STIR…yep, it looks like a mess, but bake for 45-50 minutes and the magic happens!  Remove when top is evenly browned and allow to sit for 5-10 minutes before serving.  This is absolutely delicious!

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

Tilapia Po’Boy Sandwich

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LOVE me a good fish sandwich ~ what a find to be able to enjoy a classic taste without all those fat calories and NO greasy taste /texture!! My son and I both have found a new favorite fish dish!



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4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients
2 large tilapia fillets (6-7 ounces each)
2 teaspoons Cajun spice blend (without added salt)
1/2 teaspoon salt
1 large egg white
2 tablespoons water
1/2 cup fine cornmeal
2 tablespoons canola oil, divided
5 tablespoons low-fat mayonnaise
3 tablespoons finely chopped dill pickle
4 small whole-wheat hoagie buns (2-3 ounces each), toasted
2 ripe plum tomatoes, sliced
1/2 cup thinly sliced red onion
2 cups very thinly sliced romaine

Preparation
Sprinkle fish with Cajun spice and salt, then cut each fillet in half lengthwise. Whisk egg white and water in a shallow dish. Place cornmeal in another shallow dish. Dip the fish in the egg mixture, then in the cornmeal. (Discard any leftover egg and cornmeal.)
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish (it will be a tight fit) and cook until golden brown on the bottom, 3 to 5 minutes. Turn over, swirl in the remaining 1 tablespoon oil and cook until the fish is golden brown on the other side and opaque in the middle, 3 to 5 minutes more.
Combine mayonnaise and pickle in a small bowl. To assemble the sandwiches, spread 1 generous tablespoon of the mixture on each bun. Top with a piece of fish, tomato, onion and lettuce.

Nutrition
Per serving : 379 Calories; 15 g Fat; 2 g Sat; 6 g Mono; 47 mg Cholesterol; 42 g Carbohydrates; 23 g Protein; 6 g Fiber; 860 mg Sodium; 578 mg Potassium; 2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat

http://www.eatingwell.com/recipes/tilapia_po_boy.html

Strawberry Cream Cheese Pull-A-Part Bread

Posted in Bread, Breakfast, Dessert & Snacks by

…as I’ve stated before, I DO NOT keep any foods as ‘off limits’ ~ I DO keep in mind my portion sizes and balance the meal with other lower fat/calorie option foods…



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STRAWBERRY CREAM CHEESE PULL-A-PART BREAD

2 tubes (10 ea) small canned biscuits
2 oz Neufchatel cream cheese
2 Tbsp Strawberry Jam (or your favorite preserves!)
1/3 c sugar
1 Tbsp cinnamon

Glaze
½ c powdered sugar
1 Tbsp 1/2 and 1/2 milk
1 tsp butter, softened NOT melted

Preheat oven to 350°F. Spray a pie pan with non-stick spray. Combine sugar and cinnamon in a small bowl and set aside. Combine cream cheese and jam in another small bowl and set aside. Remove biscuits from tubes and flatten slightly with your fingers. Dip both sides of biscuit in the sugar mixture and lay on a plate. Place scant tsp of cream cheese mixture in the center of each. Shingle in the pie plate evenly and sprinkle any remaining sugar mixture over the top. Bake 20-25 minutes or til golden brown and done. Remove and make glaze. Allow bread to sit for a few minutes to cool slightly. Glaze will be thick, can thin in desired, but remember the heat will make it spread. Drizzle over the top and serve warm! ~Enjoy!

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

“Cookie” Oatmeal

Posted in Breakfast by

DO YOU ♥ OATMEAL??? Then you will ♥ this oatmeal that tastes like a cookie ~ It is an OLD weight watchers recipe that I have made for YEARS and my boys (now grown) love it too ~ slow carbs + protein… a WIN-WIN!



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“Cookie” Oatmeal
Yield: 1 serving

1/3 c old fashioned oats
¼ tsp chia seeds
¼ tsp flax seeds
1-2 tsp brown sugar
½ – 1 tsp peanut butter, to your taste
2/3 c + 2 tsp cold water

Place all ingredients in order in a microwave safe bowl. Cook on power 7 for 3 min, 30 seconds. Remove and stir. Top with small dollop of butter before eating, if desired.

… I love this oatmeal and it is one of my GO TO recipes ~ feel free to add fruit it you want to (banana is awesome in here!) 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

Tuna Noodle Casserole ~ lower fat and calories!

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My Moma used to make a tuna casserole, it had the creamy canned soup and potato chips on top… it was delicious, but FULL of fat, calories and the stuff I’m trying to get more control of in my diet…sure there are low fat canned soups, but again, ingredients I can’t pronounce!! ugh… ~ THIS recipe is the answer… absolutely full of flavor and DELICIOUS! 🙂

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Tuna Noodle Casserole
***this is SOO delicious AND good for you! ***

Yield: 4-6 servings

8 oz egg noodles, cooked
2 Tbsp olive oil
1/3 c onion, diced small
1/3 c carrot, cut into small pieces
2 Tbsp flour
3 cups skim milk
4 oz Neufchatel cream cheese, softened
2 Tbsp mustard (Dijon is best)
½ tsp onion powder
Salt and Pepper TT (to taste)
¾ c frozen green peas, thawed
½ c (2 oz) grated Parm cheese
2 (5 oz) cans Albacore Tuna; packed in water, drained

Preheat broiler in the oven. Spray your baking dish and set aside. Cook the noodles according to the package and drain. Over med heat in a large skillet, sauté the onion and the carrot in olive until the onion is translucent and the carrot is softened. Add the flour and cook for a minute or two. Add the milk and whisk until slightly thickened; approximately 5 minutes. Stir in the cream cheese, mustard, onion powder and S & P. Stir constantly and cook til incorporated well. Remove the pan from the heat and add the remaining ingredients along with the noodles. Spoon into the prepared dish and top with a little more Parm cheese, if desired. Cook under the broiler until the top is slightly browned and the dish is warmed through. Let stand a few minutes and enjoy! ~

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

Ham ‘n Oats Waffles ~ YUM!!!

Posted in Breakfast, Entrees by

Waffles, packed with the goodness of protein (I used ham, but have also used cooked sausage or bacon…) and the power of oats to keep ya going all day! 🙂

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Ham ‘n Oats Waffle
Yield: 2 Belgian waffles

‘These are soft, delicious waffles full of slow carbs and protein to start off the day’

1 cup baking mix (your choice)
¾ c quick cooking oats
1 Tbsp flax seeds
1 egg
3 oz ham, diced small
1 cup club soda

Preheat waffle iron. In a large bowl, mix all dry ingredients. Add egg and club soda; the mix will be thin. Let set for up to 5 minutes to allow oats to plump. Spray hot iron with cooking spray. Use 1 cup mix per waffle. Cook til is desired brown and crispness. ~Enjoy!
…can substitute any meat / fruit for the ham as desired!

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

QUICK and EASY Homemade Pizza Dough

Posted in Bread, Entrees by

Do you MISS pizza?? Calzones?? That good ‘ole comfort food that calls your name  in the middle of the night??? Well, here is a recipe you can use / tweek to make it your own ~ easy and ABSOLUTELY delicious ~ ***REMEMBER*** Moderation is always key and add a GIANT delicious salad to balance out the whole meal! 🙂

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EASY and QUICK Homemade Pizza Dough
Yield: 1 large pizza

1 cup warm water (around 110°F)
2 ½ tsp instant yeast
1 tsp sugar
2 Tbsp olive oil
½ tsp salt
2 ½ – 3 cups AP flour

Mix water, yeast and sugar in a large bowl. Allow time for this to ‘bloom’ or foam in the bowl, up to 5 minutes. Add 2 ½ cups flour, salt and oil. Mix until combined and begin to knead dough ball on a flat surface with the rest of the flour (add flour as needed, depending on the moisture in the air). Add a small amt of oil in the mixing bowl and place dough into bowl, turning to coat the entire surface. Cover and allow to double (app 30-40 minutes) in a draft free warm place. Preheat oven to 400°F. When dough has risen, remove and place in your cornmeal dusted pizza pan and using fingers flatten to desired thickness. Add pizza sauce and desired toppings. Top with mozzarella / Italian blend cheese and cook until browned. Let sit for about 5 minutes, cut and ~ enjoy! 
***SERIOUSLY good folks! ***

 

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”