Chicken & Hashbrowns

This was a Sunday morning inspiration. Thanks to my friend Joelle sharing this link about homemade frozen hash browns, I found myself this weekend wondering how to marry the chicken I had and my previously-frozen hashbrowns. Here's what I came up with, and I ended up using even more leftovers along the way. This was my cleaning-out-the-fridge dish of the weekend, but it's good enough to make it on to my regular menu as well. Hope you'll try it sometime!

Chicken & Hashbrowns

3-4 (depending on size) boneless, skinless chicken breasts, cooked and cubed
1 cup of peas, either frozen or canned**
1 can healthy request cream of mushroom soup
1 10-oz pkg Philly Cooking Creme
2 cups frozen hashbrowns (educated guess)
1 tsp. chicken bouillon
1/2 tsp. onion powder
1/4 tsp. garlic powder
4 T. melted butter
1 1/2 cups corn flakes, crushed
fresh ground pepper, to taste

Combine soup, creme, bouillon, 2 T. butter, onion & garlic in a large mixing bowl. Stir in peas and chicken, then hashbrowns. Pour into baking dish. Bake at 350 for 40 minutes. Mix crushed corn flakes with the remaining butter, and sprinkle on top of the casserole. Bake for another 10 minutes until topping is golden brown and crispy.

I'll admit some of these measurements are educated guesses - at the time I was making it, I was just making it up as I went. :)

**I wanted to use broccoli but I didn't have any. I'll probably try this swap next time around, but it was good with peas.

Chocolate-Banana "Milk" Shake

Confession: When I was pregnant I loved blending bananas and chocolate milk as a shake snack. I <3 chocolate. A lot. I also <3 bananas (not quite as much). However, pregnant or not, it's probably not a good idea to indulge in this very often. My light substitute? Chocolate soymilk. Wait! Don't walk away! Even if you're not fooled by the soymilk when drinking it alone, I still think you should try this. Adding the banana really adds a creamy, thick and sweet element to it. I hope you enjoy it!

Chocolate-Banana "Milk" Shake

3/4 cup light chocolate soymilk
1 medium banana

Blend! :) It's an easy pick-me-up! Although, if you have time and you want it to be really cold, put the banana in the fridge for a half hour before blending to make a very cold shake.

Asian Salmon

Fish and I are not usually friends. I don't like how it tastes, I don't like how it smells and I don't like to cook it. However, it's pretty good for you, and it's yet another light choice that has a good amount of protein and other nutrients. Hubby and I discussed giving fish another chance, so I gave it a shot with some Asian flavors. It turned out pretty good! It didn't taste overly fishy, and it got a nice crisp from the grill pan. Bon appetit!

Asian Salmon - serves 4

4 salmon fillets, 4-6 oz each
1/3 cup low-sodium soy sauce
1/4 cup canola oil
1/4 cup lemon juice
1 T. ground ginger (yes, I mean tablespoon)
1 T. minced garlic
2 T. spicy brown mustard

Whisk together the marinade: soy sauce, oil, lemon juice, ginger, garlic and mustard. Don't worry about salt, there is plenty of that in the soy sauce. Pour half of the marinade into a dish that can hold the fillets flat in one layer. Place the salmon fillets on top of the marinade and pour the rest of the marinade over the fish. Cover and marinate in the fridge for 2-4 hours. DO NOT marinate more than 4 hours, the acid will start to break down the fish. Prepare a grill or grill pan with oil and medium heat. Cook the fillets on each side for about 8 minutes, until cooked through and fork tender.

Serving thoughts: If you're using a grill, go ahead and throw some veggies on the grill with the salmon, like zucchini, corn, or peppers and enjoy it all with some rice. Yum!

Quick! Chicken & Rice

Okay, I'll admit it - I'm a sucker for convenience, and that goes for food prep too. Unfortunately, a lot of "fast" food, even when not purchased from a greasy burger joint, is still pretty high in calories, fat and other unfavorable substances. And although I reach for them occasionally, the low-calorie freezer entrees are usually too small and bland to satisfy me, not to mention my husband won't touch them! I can make this in about 10 minutes and it satisfies our family! :) Next time when you're tempted to run to the drive-thru, take this one out for a spin instead!

Quick! Chicken & Rice - Makes 2 servings

1 cup shredded cooked chicken **
1 cup mixed veggies (I use frozen)
1 Tbsp. vegetable oil
1 tsp. dried minced onion
1 Tbsp. low-sodium soy sauce
1 pkg. steam-in-bag brown rice OR 2 servings instant brown rice

Cook the rice according to package directions. While the rice is cooking, heat the poil in a pot and add the onion to steep in the oil while it heats. Once the rice is cooked and the oil is warm, add the rice, veggies and chicken to the pan. Cook until all components are warmed through and the onion oil is evenly distributed, about 3 minutes. Add soy sauce and mix thoroughly. Serve while hot and enjoy!

**You can use leftover chicken, or do what I do and reach for the canned cooked chicken breast. I usually keep a couple cans on hand in the pantry just in case!

Summer Salad

I couldn't figure out what to call this, since I sort-of combined a couple different salad ideas. I made this salad on the fly the other day when I was craving freshness and I must say I was quite satisfied! :) Hope you enjoy this combo!

Summer Salad - single serving (easily multiplied!)

In your favorite bowl layer the following:
Your favorite greens - I prefer spring mix.
Broccoli florets
Carrot shreds or pieces
Green onions (don't be too heavy-handed here!)
Mandarin orange segments
Chopped walnuts
Light Raspberry-Walnut dressing like this one

You can always add shredded or diced chicken if you like, as well. Or add a little feta or goat cheese for a creamy element.

Bananas Foster Oatmeal

Okay, okay. I know I talk oatmeal a lot. But the more I eat it, the more I like finding new ways to make it delicious! It's really good for you, so I encourage you to play with it and enjoy. :) My mom would tell you to add a Tbsp of peanut butter to this - PB and oatmeal is kinda her thing. It's tasty, but if you're watching your calories, you may want to try something a little less heavy.

Bananas Foster Oatmeal - single serving

1/4 cup instant oats (you can use old-fashioned if you want to wait that long!)
1/2 cup water
1 Tbsp. Smart Balanace spread
2 tsp. brown sugar (don't go overboard here!)
1 medium banana **

Combine water & oatmeal and microwave on high for 90 seconds. Add butter and sugar until melted and combined. Mash up the banana with a fork, and mix it in as well. Enjoy!

**I like to use bananas that are over-ripe - think banana bread quality. But that's up to you.

Broccoli Rice

Side dishes can be so dangerous for a diet, can't they? They add up the calorie count with cheese, starch, butter or oil... yikes! How about a tasty side that gets you both veggies and rice for under 100 cals per serving? What if I throw in that it's also super easy? Hope this makes it to your dinner table some time soon!

Broccoli Rice

1 can 98% fat free cream of chicken soup
1 cup water
3/4 cup long grain rice
1/2 pkg. of frozen chopped broccoli, thawed (fresh works great too!)

Combine soup and water first, then stir in rice and broccoli. Pour into 1-quart oven-safe dish. Bake at 350 degrees for 40-45 minutes until rice is tender and liquid is absorbed. Makes 4 servings.

Yum! Zucchini Pasta Bake

This weather change is really messing with my sinuses. All I wanted to do this afternoon was sit in my sweats with a cup of tea. Unfortunately, that plan was a bit interrupted by the need to also feed myself (and my husband). Today was the day to pull out a comfort food that I wouldn't feel horrible about later. Sure, it's pasta. Yep, it has cheese. It's not going to make an "under 200 cals" sort of list. But, if you indeed use the ingredients listed here, and follow the cheese measurements, you can eat this version in moderation and not feel so bad about it later. Enjoy!

1 lb. penne (either Barilla Plus or Ronzoni SmartTaste... or an equivalent of the same nutrient quality)
1 jar of your favorite pasta sauce
1 medium zucchini
1/2 cup part-skim reduced fat mozzarella
1/2 cup 3-cheese Italian blend (parmesan, romano & asiago)
2 T. bread crumbs
cooking spray

Cut zucchini into 1/2-inch cubes and pour onto greased baking sheet. Spray the zucchini with a layer of cooking spray. Bake at 425 degrees for 10 minutes, until very tender**. While the zucchini is baking, cook the pasta according to package directions. When the pasta and zucchini are done, combine pasta, with sauce and zucchini. Pour half the pasta mixture into a 2-quart round casserole dish. Top with 1/2 cup mozzarella. Pour the other half of the pasta mixture on top of the cheese. Top with the 3-chese Italian blend and breadcrumbs. Bake at 350 degrees until golden brown.

**You can also grill it in halves and then chop it if you prefer.

Spontaneous Casserole

It doesn't have a name, but if it did, it would probably be something like "Forgot to Plan Dinner Casserole" or something similar to indicate that I was a little desperate when I put it together. I know this is a fairly uncommon pairing of flavors, but trust me here!

1 cup brown rice, uncooked
1 lb ground beef
1 10-oz pkg chopped broccoli
1 can sloppy joe mix
1 can cream of chicken soup (I used the 98% fat free version)
1 cup reduced fat shredded cheddar cheese (or whatever you have on hand)

Cook the rice according to package directions. While the rice is cooking, brown the meat in a skillet and defrost the broccoli. Allow the meat to cool a bit and combine broccoli and meat in a mixing bowl. Stir in sloppy joe mix and soup. When the rice is done, pour it into the bottom of a 2-quart casserole dish. Pour meat mixture evenly on top of the rice. Top with cheese and bake at 375 degrees until cheese is melted and bubbly.

Slimmed-Down Buffalo Chicken

Buffalo chicken and I have a pretty awesome relationship. But once you add in the ranch and cheese, you're piling on quite a bit of calories for a sandwich, or even a wrap! I was really feeling the need for buffalo chicken this week, so I figured I better hurry up and figure out an alternative before I totally broke the calorie bank. I've already blogged about my husband's awesome discovery of the low-cal lavash bread, and here's a new application for it. Enjoy, buffalo chicken lovers! :)

Buffalo Chicken Wraps - serves 4

4 wedges, Laughing Cow light swiss cheese
4 Tbsp light Ranch dressing
1/8 cup hot sauce (I use Frank's Red Hot)
1 can chunk chicken breast
2 sheets lavash bread
1 cup broccoli slaw **

Start by shredding the can of chicken chunks. Heat in a skillet with the hot sauce over medium heat, until warm and mixed. Soften the cheese wedges in the microwave with the Ranch dressing - careful, only a few seconds are needed to warm it up! Cut the lavash sheets in half horizontally to make 4 rectangles. Mix the cheese and Ranch together and divide equally among the 4 rectangles. Spread onto 1/3 of each rectangle on one end. Layer 1/4 of the chicken mixture on each wrap on top of the cheese mixture. Top each one with 1/4 cup of broccoli slaw and roll it up! Enjoy warm, or you could chill it if you prefer it to be cold - both are tasty!

** I really like broccoli slaw, but if that's not something you have on hand, you could use chopped celery, regular slaw, or your favorite lettuce. Just something green to add veggies, volume and get some crunch!

Deceptively Delicious

Who doesn't love a good smoothie? And they're so good for you, right? Most of the time, yes. However, if you're trying to lose weight like I am, you may want to know that even the most nutritious of smoothies can add up significantly on the calorie count. Yogurt, milk, protein powder - all add up to calories, even though they're good ones. Don't get me wrong - I'm not knocking the good proteins in smoothies! But when I'm looking for is a quick snack... those types of smoothies aren't the best choice for me. My other dilemma? I really hate skim milk. I don't mind 1% ... but something about that last little percentage means a lot to my taste buds. :) Solution? Light vanilla soymilk! It makes an awesome base for my afternoon smoothie craving, and at 80 cals per cup, it's also a great choice for my waistline. Here are two recipes I've made this week that have been big winners. But feel free to use whatever fruits you love! The great thing about smoothies is that you can mix and match with the flavors that suit you from day to day. Have fun with it!

Cranberry-Pineapple-Mango

1/4 cup Just Cranberry juice (50 cals per cup)
1/2 cup Trop50 pineapple mango juice (50 cals per cup)
1 cup light vanilla soymilk (80 cals per cup)
1 teaspoon stevia sweetener

Blend until frothy and enjoy! No blender available? No problem. A spoon with work just fine on this one.

Cherry-Mango (Courtesy of my brilliant husband!)

1/4 cup cherries, frozen
1/4 cup mangoes, frozen
1 cup light vanilla soymilk

Blend in blender until smooth and enjoy! Add a splash of the Trop 50 pinapple-mango juice for an extra kick.

Smoothie tip: A very popular smoothie fruit is the banana - be careful with this one! Tasty? Yes. But very high in sugar. This can drive up your smoothie calorie count by 100 calories if you use a whole banana. I'm not knocking bananas, but if you're watching your calories, it's best to skip the banana for a less sweet fruit, and add a little stevia or Splenda instead.

Happy Blending!

Breakfast of Champions - Maple Cranberry Oatmeal

Breakfast. *sigh* Breakfast and I have a love-hate relationship. I love the sugary, syrupy, high-calorie breakfasts of loaded pancakes and bacon. However, my diet doesn't come close to accommodating that kind of splurge, so here's my semi-sweet alternative. Low-cal enough to enjoy every day if you like.


Maple-Cranberry Oatmeal

1/4 cup quick oats
1/2 cup water
1/4 cup dried cranberries
1 Tbsp Smart Balance Light butter spread
1/8 cup lite pancake syrup

Mix the oats and water and microwave for 1.5-2 minutes depending on your microwave strength. Mix in the remaining ingredients and enjoy! Makes 1 serving, 165 calories.

** Need some variety? Switch up the fruit! Apples or raisins would be great choices too!

Mashed Potato Lovers, this one's for you!

It's no secret in my family that my sister and I LOVE mashed potatoes. Well... potatoes in any form, really. I knew that if I was going to succeed in this diet thing, I was going to have to come up with some alternatives for my favorite things, and this was a big one. I had heard of this cauliflower mash alternative, but I confess I'd been just too wary to give it a fair shake. But one day, my desire for the real thing outweighed my concern about the possible failure of this alternative. I'm pleased to announce - I thought it was awesome, and my husband enjoyed some too! We all know that's the real test - if the husband will eat it, it can't be all bad. ;)

So here it is - enjoy!

Cauliflower Mash

1 head cauliflower (approx. 6 cups florets)
1/2 cup fat free sour cream
2 T. butter or margarine (I used Smart Balance)
1/4 teaspoon onion salt
salt to taste

Steam the cauliflower until soft. Don't boil it! This will change the consistency and also change the ratio of ingredients needed! Let cauliflower cool enough to handle, and place in a food processor with the sour cream, butter and onion salt. Blend until smooth and add salt to taste. It doesn't need much, so be careful.

Serve along with any meal where you'd normally enjoy mashed potatoes, or even just by itself as a meal!

Important Note: Keep an eye on the amount of cauliflower in the head you've got - they can vary quite a bit. Be sure to adjust the other ingredients accordingly.

New Direction

I realize I've severely neglected my recipe/food blog, but I promise I have a great reason - her name is Ellia Paige. :) With a 6.5 month old daughter, I am really starting to try to lose this baby weight. Soooo in that interest, I'm going to change the direction of this blog, at least temporarily. My goal is to post about either a recipe or even a single ingredient that has made my new healthy/weight loss lifestyle easier and/or tastier!

I wanted to start with a very versatile ingredient that my husband actually found for me. It's called Lavash (pronounced la-VOSH) - heard of it? I hadn't, and it's really good for you, if you get the right kind. It's a flatbread, the thickness of a tortilla, except it's square-shaped and comes in long sheets. Half of a sheet = 1 serving = 50 calories. Awesome functions:

• It makes a great alternative to bread for making your sandwiches into healthier wraps.
• If you cut them up into 1.5-inch pieces and bake them for 5 minutes (literally 5 minutes, keep your eye on them!), it turns into a great crispy chip-like snack! Sprinkle some garlic or onion salt before baking to give them a little kick of flavor.
• It makes a great taco alternative - say good bye to the tortillas that can be triple the calories (yes, it's true - check the labels!).
• It makes a great crispy pizza crust, and since it's already cooked, it's both healthy and FAST.
• They're great served with hummus, salsa, cottage cheese (seriously, I eat this combo almost every day), yogurt...

Lavash is a great canvas that you can use toward MANY different dishes, and it's got great things in it like flax and oat bran for dietary fiber. This one tops my list of awesome weight loss finds! Way to go, husband! :)