Wednesday, December 2, 2009

Cheese Ball

Simple Cheese Ball

1 pkg. fat free cream cheese
1/2 bunch green onions, chopped
1/2 shredded cheddar cheese
1/2 tsp liquid smoke
dash of salt and pepper

Mix everything together and form a ball. Sprinkle a little extra cheese on the outside. You could also roll in finely chopped nuts.

Tuesday, November 24, 2009

Thanksgiving Plans

Grr.... Thanksgiving took a last minute turn and landed in my lap this year. So I am starting to freak out because I have 2 days to plan dinner for 10...which isn't bad. It could be worse, right? Actually, I love hosting. Only because it keeps me busy. I find that if I am the one doing everything it gives me less time to eat.

I think I am leaning more towards a ham this year... Pineapple Glazed. I am also going to make a bone-in turkey breast in my crock pot. I found a simple recipe here, but I am going to add some more to it.
I need:
1 4lb-ish turkey breast
chicken stock/broth
a rub made out of poultry season, oregano, garlic, salt and pepper
onions, carrots, and celery
2 tablespoons butter

Here is the plan:

place chopped onions, carrots and celery in the bottom of the crock pot. add rubbed turkey breast. add chicken broth...probably about 2 cups. About half way, flip the turkey breast. Once the breast is done. Coat with butter and broil till brown. Crock pot cooking time is around 7-8 hours. I would cook on high for the first few hours and then switch to low for the rest. Strain out veggies and make a gravy with the remaining liquid.

All I have left is to plan out the side dishes....

Wednesday, November 18, 2009

Baked Bean Casserole

Baked Bean Casserole

1lb turkey sausage (hot adds a lot of flavor!)
1 can lima beans, drained
1 can black beans, drained
1 can pinto beans, drained
1 can white beans, drained
1 lg. can of baked beans
1 sm. can of tomato sauce
1 lg onion, chopped
1 green pepper, chopped
2T mustard
red pepper flakes
dash of liquid smoke

Brown sausage. Combine all ingredients and mix well. Bake 350 for 1 hour or place everything in your crock pot and cook on low for about 8 hours.

Serves about 12 at 255 calories and grams of 16 protein per serving.

Monday, November 16, 2009

Garlic White Beans

Garlic White Beans
1 can whole white beans
1 green onion, chopped
1/2 Tbsp garlic, minced
1/2 Tbsp olive oil
1/2 Tbsp dried Italian Parsley
salt to taste

Heat oil, then add garlic. Drain and rinse beans then add along with green onions and parsley.
Serve warm or cold. Great as a salad topper.

Serves 3 at 176 calories and 9 grams of protein per serving.

Saturday, November 14, 2009


Holiday Appetizers Under 100 calories

Check it out Here at

Thursday, November 12, 2009

Sunday, November 8, 2009

A Useful Tool

100 ways to cut 100 calories
Find out how by clicking here

Friday, November 6, 2009

Hot Chocolate

Hot Chocolate

1 cup Fat-Free Milk
2 tsp Splenda
1 tsp Cocoa powder

Warm milk. Then add Splenda and Cocoa and stir.

1 serving with 87 calories and 8 grams of protein.

Wednesday, November 4, 2009

I Scream for Ice Cream

I love ice cream too much to say goodbye to it forever. It hasn't been until recently that I've started eating it again for special occasions. I've have started to realize that I have learned some self-control. Typically, a quart of ice cream wouldn't last more than 2 days in my house, but now it becomes freezer burnt before we finish it.

The other day I got a knock on my door and it was the Schwan's man. He asked if I wanted one of his catalogs, and I declined. I told him that my family is on a strict diet and I doubt that there was much he could offer me. He just laughed and pulled out the catalog and showed me. They have LiveSmart products that are lower in calories, fat and sodium. And a lot of them are individually portioned. They have quite a selection of frozen treats for less than 100 calories. They also have a good selection of meat and fish individually portioned.

This ice cream pictured above is their No Sugar Added Fat Free Chocolate ice cream with 70 calories and 3 grams of protein for one 1/2 cup serving.

Monday, November 2, 2009

Hitting a Grand Slam

I learning something from my little road trip... finding a band friendly breakfast is really hard. We stopped at a Denny's on a whim and I was pleasantly surprised at what I found.

Build your own Grand Slam:

You can pick any four items from their list for only $5.99.

I picked:
Egg Whites- 50 cal/11g protein
Turkey Bacon- 76 cal/8g protein
Fruit Cup- 70 cal/1g protein
LF Yogurt- 160 cal/6g protein

Total Breakfast- 356 cal/ 26g protein

Before the band I would of picked:
Pancakes- 340 cal/2g protein
Eggs- 250 cal/13g protein
Sausage- 182 cal/5g protein
Hashbrowns 210 cal/2g protein

Total Breakfast- 982 cal/ 22g protein

Monday, October 26, 2009

I've lost hope...

Sometimes, I try to hard.

I really miss brownies. So for the past few months, I have been trying out different brownie recipes here and there. And nothing is working for me. I would really like to find a band friendly-ish brownie. I substitute sugar for Splenda and applesauce for oil. I have even made them with zucchini. The brownies above are made with black beans. Nothing is working for me. So when I found these....

I got really excited... A semi friendly brownie with a cream filling! But sadly when I tried them, I was disappointed....once again. They tasted about the same as the black bean brownies...awful.

Saturday, October 24, 2009


Tired of boring chicken? Well, dress it up!
Trader Joe's has some great options for dressing up plain chicken. I like their Cacciatore Sauce, Marsala Sauce and Punjab Spinach Sauce.

I love Trader Joe's! They have so many great products and really reasonable prices. They even have some recipes on their website. I have been meaning to try their Sweet and Sour Meatballs recipe. It looks really good.

Thursday, October 22, 2009

Crockpot Pork chops

Crockpot Pork Chops

1lb tenderloin pork chops
fat-free Italian dressing

Place chops in the bottom of your slow cooker and cover with fat-free Italian dressing.
Cook on high for 4-5 hours and on low for 7-8.

Serves about 4 at 251 calories and 31 grams protein.

Tuesday, October 20, 2009

Crockpot Fajitas

Crockpot Fajitas

2 lbs chicken breast or tenders
1 pkg fajita seasoning
2/3 cup of your favorite salsa
2-3 large sweet bell peppers, cut into strips

Cut chicken into large chunks, place into crockpot. Mix fajita mix with salsa and pour over chicken. Cook on high for about 4-5 hours or on low about 7-8. 30- 60 minutes before serving place bell peppers on top. Once cooked, shred chicken with fork and mix in peppers.

Makes about 6 servings at 150 calories and 18 grams of protein per serving.

This dish was tasty topped with fat-free sour cream and cheese. It would be great on a salad, paired with some fat-free re-fried beans and rice for those non bandit family members.

Friday, October 16, 2009

Zucchini and Tomatoes

Zucchini and Tomatoes

1 small onion, sliced
1/2 small green pepper, chopped
1 garlic glove
1 can (14oz) diced tomatoes, undrained
1 zucchini, thinly sliced
1/4 dried basil
1/8t pepper
1/8t salt

First, spray pan with cooking spray and saute onion, garlic, and green pepper. Once onion and green pepper get soft, add tomatoes, zucchini and spices. Cover.
Cook on medium heat for 8-10 minutes. Then uncover and cook a few more minutes to cook of liquid.

Serves about 6 bandster portions with 47 calories and barely 1 gram of protein.

Wednesday, October 14, 2009

Last Night Dinner

Oven Fried Chicken

1/3-1/2 cup of flour
1/4 t salt
pepper to taste
1/8 t Cajun seasoning
1/3 cup of buttermilk
1/2 cup of crushed cornflakes
2 chicken breast halves

First, combine flour and all seasonings in a bowl. Set aside.
Pour buttermilk in a bowl and set aside.
Place crushed cornflakes on a plate and set aside.
Second, cut chicken breast horizontally, making 4 thin slices. To make chicken more tender, try beating it with a meat mallet.
Next, dip chicken into flour mixture, then into buttermilk, and finally into crushed cornflakes.
Place in a oven proof dish sprayed with cooking spray.

Bake at 375 for 25-30.
Serves 4 with 170 calories and 16 grams of protein per serving.

Monday, October 12, 2009

Onion Rings

Baked Onion Rings
Original Recipe found here

1/4 cup flour
1/4 tsp garlic powder
1/8 tsp dry mustard
1/4 tsp salt
2 large onions, sliced into 1/4-inch-thick rounds and separated into rings
1/2 cup buttermilk
1 cup bread crumbs

Spray baking sheet with non-stick cooking spray. Preheat oven to 400. Mix the first four ingredients together, set aside. Pour 1/2 cup buttermilk in a bowl, set aside.
Pour 1 cup of bread crumbs in a bowl, set aside. Dip sliced onion rings into flour, then buttermilk, then bread crumbs and then set on baking sheet. Bake 25-30 minutes turning once.

Makes alot...about 8 bandsters portions. For about 1/4 of an onion, there are 95 calories and 3.4 grams of protein.

Saturday, October 10, 2009

Tortilla Soup

I took the left over chicken from the crockpot chicken recipe I just posted the other day and made a fabulous tortilla soup.

Tortilla Soup
Original Recipe found here

1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green Chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro

Throw everything in your slow cooker and cook on low for 6-8 hours, on high for 4 hours, or do it on your stove top until everything is tender. Remove the bay leaf before serving.

Serve with tortilla chips, cheese, sour cream, lime, and avocado.

Soup (no toppings) makes 8 1 cup portions with 262 calories and 18 grams protein.

I used 1 1/2 -2 lbs chicken and 1 cup less water to make it less soupy. I always strain mine before eating.

Thursday, October 8, 2009

Tuna Cups

Tuna Salad Cups
by Chicken of the Sea

80 calories
12 grams protein

Tuna Cups
by Chicken of the Sea

80 calories
18 grams protein

Wednesday, October 7, 2009

Crockpot Chicken

I cooked a whole chicken in my crockpot for the first time ever. It turned out so good. I totally forgot to take a picture. It turned out so pretty. The recipe is simple and totally up to you and your family's taste.

First, I cleaned Melba...yup I named her. I took her insides out. Washed her off really good.
I stuffed her with a roughly chopped onion and 2 stalks of celery. Then I rubbed her down with my favorite spices. I actually used a rub from Grill Mates.

In the bottom of my slow cooker, I placed 3 aluminum foil balls. I really don't know why, but I was told it helps keep the bottom from burning... so I did it. Place the bird on the foil balls and then I poured a can of chicken broth in the bottom of the pot.

And that was it. 10 hours later on low, it was done and so tender!

Monday, October 5, 2009

Holy Cheese Cake

I have been searching for a good cheesecake recipe. I tried a recipe found here and it turned out really good!

2 packages of fat-free cream cheese, room temp
2/3 cup of splenda
1 pint heavy whipping cream
1 1/2 tablespoons vanilla

Cream cream cheese and splenda. Then add vanilla. In a separate bowl, whip heavy whipping cream until you have soft peaks. Then fold cheese mixture with whipping cream. Refrigerate for 6-8 hours before serving.

Serves about 10 with 130 calories, 9.5 grams of fat, and 7.7 grams of protein per serving.

I got about 10 to 12 servings out of this. I ate it with fresh strawberries and blueberries.
You could add it to a pre-made crust. But the average calories per serving of pre-made crust is about 110.

This recipe does have quite a bit of fat. If you substitute heavy whipping cream for lite whipping cream, the calories jump from 130 to 80, 9.5 grams of fat to 2.3 grams, 7.7 grams of protein to 7.2. I am not sure how it effect the taste.

I difenately will be trying this recipe again. Next time, I will do the substitution.

Friday, October 2, 2009

String Cheese

Cow Pals Light
by Kroger

60 calories
8 grams of protein
20% daily calcium

Wednesday, September 30, 2009

A Simple Hummus

This is a simple hummus recipe that you can play around with by adding a variety of spices.

  • 1 can garbanzo beans/chickepeas
  • 1/8 - 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon cumin
Add all ingredients into a food processor and process well.

Tuesday, September 29, 2009

This is what motivates me

It has been a year!
Actually it has been about 14 months for me, but I finally got my before and after pictures from my weight loss center. I love seeing people's before and after pictures... so I thought I would share mine. You can see more and read more here.

Monday, September 28, 2009

Special K Crackers

Special K Crackers
90 calories for 17 crackers
2 grams of protein
Today, I paid 3.50 a box.

Saturday, September 26, 2009

BBQ Chicken

I love simple and easy dinners. This one has to be one of the easiest!

Pull out the crockpot. Pour 1/2 cup of water in the bottom slow cooker. Slice half of a large onion and place inside. Place chicken legs, thighs or breasts on top of onions. Top with your favorite BBQ sauce.
Cook on low for about 7 hours or high for about 4 hours.

How easy was that?
For a side, I served Broccoli with a Cheese Sauce.
It came from here:

Very tasty and only 45 calories a serving!
The calories for the chicken will vary depending on the BBQ sauce you use.
But the average plain chicken leg is about 156 calories and 26 grams protein.

Thursday, September 24, 2009


Hand Made Style Corn Tortillas
by La Tortilla Factory

90 calories
1 gram fat
5 grams protein

Wednesday, September 23, 2009

Curried Tuna Salad

Curried Tuna Salad
By Miss Rachel

1/2 cup slivered almonds
2 Tbsps plus 1/2 Tsp butter
1 large stalk of celery, finely diced
1 scallion, sliced
6-ounce can tuna, drained
2 Tbsps fat free sour cream
2 Tbsps lite mayonnaise
1 Tbsp lemon juice
1/8 Tsp pepper
3/4 Tsp curry powder

Saute the almonds in 2 tablespoons of the butter over medium-high heat, stirring frequently, until almonds are golden. Removed from heat and set aside.

Dice the celery and slice the scallion, drain the tuna, and combine them in a mixing bowl. Add the sour cream, mayonnaise, lemon juice, and pepper.

In a small skillet, melt the last 1/2 teaspoon of butter and saute the curry powder in it, over medium heat, for just a minute. This will bring out the full flavor of the curry. Scrape the curry butter into the salad and mix until the curry is well-distributed. Stir in the almonds. It's ready to serve.

Yield: 2 bandster size servings, each with 6 grams carbs, 2 grams fiber, for a total of 4 grams usable carbs, and 22 grams protein.

Monday, September 21, 2009

Laughing Cow Cheese

Light Garlic and Herb Spreadable Cheese Wedges
by The Laughing Cow

35 calories
2.5 grams protein
6% daily calcium

Sunday, September 20, 2009

Friday, September 18, 2009

Meatball Subs

Without the subs, of course.

I pack lunches for my husband to take to work. Usually, they are leftovers from the night before. But sometimes when I forget to make extras, I do this...

I take 6 frozen meatballs (160 cal), 6 turkey pepperonis (40 cal), 1/4 cup or so of Marinara sauce(40cal), and a serving of Mozzarella cheese (80cal)...I through everything in a container and send him off. He microwaves it for a few minutes. And that is it.

The total calories depends on the bands you use. His lunch ended up being 320 calories an 28 grams of protein.

Wednesday, September 16, 2009

Turkey Pepperoni

For 15 slices:
80 calories, 4.5 grams of Fat, 8 grams of protein.

Here is a 100 Calorie Snack

Turkey Pepperoni Chips
Take pepperonis and microwave for 25-30 seconds.
They come out nice and crispy.

Monday, September 14, 2009

I hate Yougurt...

But I gave Geek Yogurt a try.
I still hate it!

I am not the biggest fan of yogurt...period. I have heard a lot of people talk about Greek yogurt and how much they love it. So, I thought I would give it a try. Even though I am not a fan, it does have a lot of perks!

For one cup, it has: 120 calories, 0 fat, and 22 grams protein!

If you are like me and hate yogurt, there are still a lot of other ways to getting the benefits of yogurt.

When cooking and baking, a lot of things can be substituted with yogurt:
Sour Cream
Heavy Cream
Oil and Eggs in Baking

I haven't given up hope on you, Mr. Yogurt.

Saturday, September 12, 2009

Grocery Store Find

My latest grocery store find is The Laughing Cow- Mini Babybel Light cheese.
Of course, found in your cheese isle.
-100% Natural Cheese
-Good source of protein
-20% of your daily calcium
50 calories per serving, 3 grams total fat, 6 grams of protein
I paid 3.99 for a pack of six. Well, worth the cost. They taste great!

Here is a 100 Calorie Snack

1Mini Babybel Light cheese and 4-5 crackers
50 calories for the cheese
10ish calories for each cracker (depending on the band, of course!)

Thursday, September 10, 2009

Last Night's Dinner

Last Night's dinner was a Jennie-O Turkey Sausage and black beans with salsa.
It was fabulous!

I used:

I cut the casing off and pan fried them. They are 160 calories and 17 grams protein per link.

For the Black Beans with Salsa

2 cans of black beans, drained
1 cup or so of salsa

Placed beans and salsa in slow cooker and cooked on low for 3-4 hours. You make it with your stove top, too. Cook it until it becomes the consistency of pork and beans.

Make 6 1/2 cup servings of beans with 125 calories and 8 grams of protein.

All together dinner was 285 calories and 25 grams of protein.

Tuesday, September 8, 2009


Some might think I am crazy, but I think it is practical!

I make a thick black bean puree and I freeze it into ice cube trays. When you heat it, the beans thicken and then you have "re-fried" beans. I just pop them into the microwave for a few minutes, but you could actually fry them and make re-fried beans. In Guatemala, the re-fried beans are very smooth. There are no chunks. They pressure cook the beans and then puree them and then slowly fry them in a pan until they thicken.

I started doing this for my kids a year and a half ago. To save a few bucks, I decided to make my own baby food for my girls. I started with squash and pears, eventually I got up to making beans. Well, I soon realized that the beans were going really fast, way faster than the other baby food. I later found out that my husband was eating them with his eggs for breakfast. He would scramble an egg or make an omelet and eat it with the black beans and crema.

So it stuck! And I've been doing it ever since. Even though it is consider a soft food, I eat them on a regular basis. Because I am really tight in the mornings, I eat them mainly for breakfast with scramble eggs. I also use them often for quesadillas with chicken and cheese. I put them on top of rice for the kids.

To make them:

I use about a pound of beans, a really large onion, and garlic salt. I cook them overnight in my slow cooker and in the morning I puree them so they are a little thicker than pancake batter. I pour them into ice cube trays and freeze them for several hours. When completely frozen, I set them out on the counter for a few minutes or run some warm water along the back side of the trays and pop them out. Then I place them into a freezer bag and back into the freezer.

They'll last about a month or so in the freezer.

Sunday, September 6, 2009

Mushroom-Sausage Quiche

Another muffin-tin meal!
I got the original recipe from I changed it up a bit to better fit my needs.

I used:
10oz turkey sausage, w/o casing
1 7oz can of mushroom pieces
1/4 cup of green onions, chopped
1/4 cup green peppers, finely chopped
1/4 cup of sharp cheddar cheese
salt and pepper to taste
5 eggs (1 1/4 cup egg beaters)
1 cup of non fat milk

Brown sausage, mushrooms, green onions and green peppers together. Evenly divide between muffin tins. Top with cheese. Whisk together eggs, milk, salt and pepper. Pour over meat mixture. Bake at 325 for about 25 mins.

Makes 12 servings at 80 calories and 7 grams of protein per serving.

Friday, September 4, 2009

Beans Beans

A Simple Bowl of Beans

1 cup dry pinto beans, rinsed and picked through
1 cup of chopped ham
3-4 cups of water
garlic salt to taste

Put everything in a slow cooker and cook on high for 7-8 hours or on low overnight.
Salt to taste.
It is that simple!

Makes 4 servings with about 223 calories and 20 grams of protein.

Wednesday, September 2, 2009

Baked Ricotta

Baked Ricotta

From Miss Rachel

8 oz Ricotta Cheese

½ cup Grated Parmesan Cheese

1 Large Egg, beaten

1 tsp Italian Seasoning

Salt & Pepper to taste

½ cup Marinara Sauce

½ cup Shredded Mozzarella Cheese

Preheat oven to 450 degrees. Mix ricotta cheese, Parmesan cheese, beaten egg, and seasonings together and place in an oven proof dish. Pour marinara over mixture. Top with mozzarella cheese. Bake at 450 for 20-25 minutes for best results. Can be microwaved until hot and bubbly for quick preparation. Great reheated!

Sorry, I lost the picture. This dish is fabulous and so easy to make. I think it is my favorite so far from Miss Rachel.

When I made this I got 3 serves at 300 calories and 22g of protein per serving.

Sunday, August 30, 2009

Liquid Phase Idea

Cucumber and Avocado Soup
From Miss Rachel

2 medium cucumbers, peeled, seeded, and chopped
1 cup low-fat buttermilk
1 ripe avocado, peeled, pitted, and chopped
2 tbsp chopped onion
1 tbsp chopped fresh basil or dill
1/4 tsp pepper
1/4 tsp salt
1 tbsp lime juice

Combine all ingredients and blend in food processor until very smooth. Refrigerate 1 hour. Serve chilled.

Friday, August 28, 2009

Yummy Appetizers

My girls turned 2! To celebrate, we had a little party for them. I wanted to have band-friendly food that my husband and I could enjoy, but I also wanted tasty food for my guests.

I found this website and got tons of great ideas for appetizers. I ended up using only two of their recipes:

Caramelized Onion Tarts

Zucchini Cheese Squares

The food went fast. I also served a veggie tray, bread and cheese dip tray, Cheetos (it was a kids party) and Sundays for desert!

Wednesday, August 26, 2009

Carnation Instant Breakfast

Head on over the the Carnation Instant Breakfast website. They have some really good recipes using their No-Sugar-Added Instant Breakfast. Check these out:

Orange Dreamsicle
Cranberry Fusion
Choco-Nana Shake

Choco-Berry Frosty
Frozen Mocha Latte

These are great for the Liquid Phase, too!

Monday, August 24, 2009

Salmon Cakes

Salmon Veggie Cakes

Inspired By Miss Rachel

1/2 cup Zucchini, grated

1/2 cup Carrots, grated

1/2 cup Onions, grated

1/2 cup Bread Crumbs

8oz Salmon

Salt and Pepper

2 large Eggs

2 Tbsp oil

Broil salmon about 4-6 mins on each side. Heat oil in a pan. Grate zucchini, carrots and onions. Mix vegetables, bread crumbs, seasonings, and eggs together. Add salmon and mash mixture with fork until mixed well. Take a heaping tablespoon of mixture and place in pan. Press down to form a patty. Cook about 4 minutes on each side.

Dipping Sauce:

3 Tbsp Light Mayonnaise

1 Tbsp Dijon Mustard

Makes about 12 patties (about 6 bandster servings) at 93 calories and 6 grams of protein per patty.

1 Tbsp of dipping is 46 calories.

Saturday, August 22, 2009

Cheesy Cauliflower

Cheesy Cauliflower Casserole

From Miss Rachel

1 16oz bag of frozen cauliflower

3 tbsp Butter, divided use

1/8 cup Flour

½ tsp Dry Mustard

1 tsp Salt

¼ tsp Pepper

1 1/2 cups Milk

1 1/2 cups shredded Sharp Cheddar Cheese

¼ cup Bread Crumbs

Preheat oven to 375 degrees. Steam cauliflower and place in casserole dish; set aside. In sauce pan melt butter, blend in flour & seasonings. Add milk. Cook until thickened, stirring constantly. Stir in cheese and allow to melt in mixture. When smooth, pour over steamed cauliflower and mix until combined. Melt remaining 1 tbsp butter; mix in bread crumbs. Add bread crumb mixture to top of cauliflower. Bake at 375 for 30 minutes or until golden brown.

Easily blended for stage 2!

Delicious with additions such as browned ground chicken, turkey, or beef!

A great substitution for Mac and Cheese!


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