Stuffed Mushrooms

July 30, 2012 by

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Stuffed Mushrooms

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: Nutrition Info: Makes 24 servings.

Calories per serving: 29

Fat per serving: 1.5g

Stuffed Mushrooms

Nutrition facts based on 1 mushroom.

Calories - 29

Protein - 3.6g

Fats - 1.5g

Carbs - 1.4g

Sugar - 1g

Ingredients

  • -16 oz Fresh Portabella Mushrooms
  • -3/4 C Cooked Ground Turkey Sausage
  • -Finely Chopped Mushroom
  • -Stems (removed from the fresh mushrooms)
  • -2 TBLS Dried Bread Crumbs
  • -1 Packet no Calorie Sweetener (optional)
  • -1/2 C Finely Chopped Onion
  • -1/2 C Finely Chopped Celery
  • -1 C Lowfat Mozzarella Cheese
  • -2 TBLS Grated Parmesan
  • -1 Egg White
  • -Salt & Pepper to Taste

Instructions

  1. Remove stems from mushroom caps and finely chop the stems.
  2. Sauté onions, celery and chopped stems until tender.
  3. Cool.
  4. Combine onion mixture, sausage, cheese, egg white and bread crumbs and mix well.
  5. Stuff the mushrooms with mixture and bake for about 15-20 minutes or until golden at 375 degrees.

Notes

Lori’s “Italian turkey sausage” is perfect for this recipe. Very low calorie and low fat. You can find the turkey sausage recipe under “Recipes” on “Busy Girl Healthy Life” webpage.

http://busygirlhealthylife.com/stuffed-mushrooms/

Filed Under: Appetizers, Recipes, Side Dishes

Mini Carrot Cake Muffins

July 30, 2012 by

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Mini Carrot Cake Muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: Makes approximately 48 muffins

Mini Carrot Cake Muffins

Ingredients

  • -2 cup whole wheat flour
  • -1 1/2 c. no calorie baking sweetener or 1 c. brown sugar
  • -1/4 cup olive oil
  • -1/4 applesauce
  • -1/2 cup plain, fat free Greek yogurt
  • -2 tsp cinnamon
  • -1/4 tsp sea salt
  • -2 tsp baking powder
  • -2 cup grated carrot
  • -1 cup crushed pineapple
  • -1 egg
  • -3 egg whites
  • -1 T. zest of orange
  • -1 small container cool whip
  • - Small container fat-free cream cheese. (Optional) If desired for a creamier frosting/topping

Instructions

  1. Preheat oven to 350 degrees.
  2. Line muffin cups with paper liners.
  3. Beat eggs.
  4. Add sugar and oil.
  5. Add remaining ingredients.
  6. Mix well.
  7. Pour into mini-muffin cups.
  8. Bake for 20 minutes.
  9. Top each mini muffin with a dollop of cool whip and enjoy!

Notes

Try whipping 1/2 c. fat-free cream cheese with 1 c. cool whip for a more frosting like topping!

http://busygirlhealthylife.com/mini-carrot-cake-muffins/

 
Filed Under: Desserts, Recipes, Snacks, Treats

Brayden’s Southwest Soup

July 29, 2012 by

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Brayden’s Southwest Soup

Prep Time: 10 minutes

Cook Time: 1 minute

Total Time: 1 hour, 10 minutes

Brayden’s Southwest Soup

I am so excited about this recipe because this comes from a fellow Busy Girl's 11 yr old son! Melissa, Brayden's mom, is always doing her best to incorporate health and fitness into her kids lives. Brayden sent me this recipe because he loves to cook and especially healthy foods! Brayden, Melissa and her daughter Alex spend Sunday nights cooking together for the week! You can't start teaching them to take health into their own hands too early!

Ingredients

  • -4 diced chicken breasts
  • -48 oz Fat free chicken broth
  • -1 cup cooked wild rice
  • -1 (14.5 oz) can diced southwestern style tomatoes
  • -1 (4 oz) can diced green chilies
  • -1 (7 oz) can mexicorn
  • -1 can Black Beans (Optional)
  • -1⁄4 of red bell, and 1⁄4 yellow bell pepper, diced.

Instructions

  1. Saute chicken, and bell peppers until cooked.
  2. Put all ingredients in a large pot.
  3. Bring to a boil.
  4. Simmer on low for 1 hour.

Notes

Delicious alone, or top with your choice of light shredded cheese, light sour cream (or FF thick Greek yogurt) and a few crushed baked chips or tortilla strips.

Try adding 2 C. 1% cottage cheese to make a creamy broth and add more protein to the meal.

http://busygirlhealthylife.com/braydens-southwest-soup/

Filed Under: Dinners, Lunch, Recipes

Thanksgiving Classics

July 29, 2012 by

Filed Under: Dinners, Holiday, Recipes

Game Day Made Healthy

July 29, 2012 by

Filed Under: Recipes, Side Dishes, Snacks

Tomatillo Salsa Verde

July 28, 2012 by

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Tomatillo Salsa Verde

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: Makes approximately (5)1/2 Cups.

Serving Size: Serving size is ½ C

Calories per serving: 20

Fat per serving: <1g

Tomatillo Salsa Verde

Ingredients

  • -2 Fresh Tomatillos (husked, washed & quartered)
  • -1 lg Onion, quartered
  • -2-3 Jalapenos, quartered (scrape seeds & membrane out)
  • -6 Whole Cloves Garlic
  • -2 tsp Dried Cilantro
  • -1 Finely Diced Garlic Clove
  • -¾ C Fat Free Cottage Cheese
  • -1 C Cooked Turkey Sausage
  • -½ C Black Beans (optional) (drained & rinsed)
  • -Salt & Pepper to Taste
  • -8 Whole Wheat 6” Tortilla Shells

Instructions

  1. Preheat oven to 450 degrees.
  2. Roast tomatillos, onion, garlic and jalapenos in over for 15-20 mins.
  3. Put roasted vegetables and any juice in bottom of pan in a food processor. (CAREFUL, HOT!).
  4. Add rest of ingredients and pulse in processor until well combined.
  5. Chill for 1-2 hours.

Notes

Salsa Verde freezes well. Put in small containers, freeze, and have your fresh, homemade salsa Verde all year long.

http://busygirlhealthylife.com/tomatillo-salsa-verde-2/

(Recipe video starts at 2:50)

Filed Under: Dips and Sauces, Recipes, Side Dishes

Breakfast Burrito

July 28, 2012 by

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Breakfast Burrito

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Breakfast Burrito

Ingredients

  • -10 Egg Whites
  • -2 Eggs
  • -¼ C Skim Milk
  • -¼ tsp Ground Cumin
  • -½ C Diced Red Pepper
  • -½ C Diced Green Pepper
  • -¾ C Diced Onion
  • -1 Finely Diced Garlic Clove
  • -¾ C Fat Free Cottage Cheese
  • -1 C Cooked Turkey Sausage
  • -½ C Black Beans (optional) (drained & rinsed)
  • -Salt & Pepper to Taste
  • -8 Whole Wheat 6” Tortilla Shells

Instructions

  1. Beat together egg whites, eggs, skim milk and cumin.
  2. Mix in cottage cheese, salt &pepper to taste.
  3. Sauté onions and peppers until onions are opaque.
  4. Add garlic and cook for one minute more.
  5. Remove from pan.
  6. Add egg mixture to pan and scramble eggs on medium low until almost set.
  7. Add peppers and onions to egg mixture.
  8. Add cooked turkey sausage and black beans and mix altogether.
  9. Put ½ C of egg mixture into a warm whole wheat tortilla shell, garnish with diced fresh tomatoes and roll into burrito.
  10. Also can garnish with 1 Tbl of your favorite salsa for extra spice.

Notes

Store egg mixture in the refrigerator. For a quick breakfast on the go, just put ½ C of filling in tortilla shell, garnish with fresh diced tomato and microwave on 60 power for one minute.

http://busygirlhealthylife.com/breakfast-burrito-2/

Filed Under: Breakfast, Recipes

Artichoke Bean Dip

July 28, 2012 by

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Artichoke Bean Dip

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: Makes approximately 2 Cups.

Serving Size: Serving Size: ¼ C

Calories per serving: 57

Fat per serving: 1g

Make your own low calorie, yummy pita chips.

Ingredients

  • -1 C Marinated Artichokes (drained)
  • -(1) 15 oz Can of Great Northern Beans (drained & rinsed)
  • -5 Tbls Fat Free Greek Yogurt
  • -2 Tbls grated Parmesan
  • -¾ tsp Onion Powder
  • -¾ tsp Garlic Powder
  • -1/8 tsp Cayenne Pepper (optional)
  • -1 Packet no calorie sweetener
  • -Salt & Pepper to Taste

Instructions

  1. Put all ingredients in a food processor and mix until creamy.
  2. Chill for 1-2 hours.
  3. Serve at room temperature with your favorite veggies and pita chips.

Notes

Simply quarter your pita bread twice. Put chips on a sprayed cookie sheet. Sprinkle with garlic salt, cumin, and chili powder, (light with the spices!) Bake @ 375degrees for 8-10 min.

http://busygirlhealthylife.com/artichoke-bean-dip-2/

Filed Under: Dips and Sauces, Recipes

No-Sin Green Bean Casserole

July 28, 2012 by

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No-Sin Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: Makes approximately 5 Cups.

Serving Size: Below Nutritional Value is based 2/3 cup of green

Calories per serving: 121

Fat per serving: 3g

No-Sin Green Bean Casserole

Ingredients

  • -2 Medium Onions(thinly sliced)
  • -8 oz Sliced Mushrooms (fresh or canned)
  • -2 tsp EVOO (divided)
  • -(2) 16 oz Bags Whole Green Beans (thawed & dry)
  • -1 Can Water Chestnuts (slivered)
  • -2 tsp Minced Garlic
  • -2 TBLS Flour
  • -½ C White Wine
  • -½ C Lowfat Buttermilk
  • -½ C Slivered Toasted Almonds
  • -2 TBLS Parmesan Cheese
  • -Salt & Pepper to Taste

Instructions

  1. In large fry pan add 1 tsp EVOO, onions & mushrooms.
  2. Cook on med hi heat until onions are almost caramelized.
  3. Add green beans, water chestnuts, garlic, and salt and pepper to taste.
  4. Stir fry until beans are tender crisp. Add 1 tsp EVOO, flour and cook for 1 minute.
  5. Stir in wine and mix well.
  6. Stir in buttermilk and almonds.
  7. Transfer to a baking dish and sprinkle with 2 TBLS parmesan cheese.
  8. Before serving bake in 350 degree oven until heated through and cheese is golden brown. (about 15-20 min)

Notes

This recipe can be doubled or tripled, packaged in desired serving sizes and frozen. You can use this low calorie, low-fat recipe in place of any ground sausage in any recipe.

http://busygirlhealthylife.com/no-sin-green-bean-casserole-2/

Filed Under: Dinners, Holiday, Recipes, Side Dishes

Sweet Potato Souffle

July 27, 2012 by

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Sweet Potato Souffle

Prep Time: 25 minutes

Cook Time: 25 minutes

Total Time: 50 minutes

Yield: Makes approximately 5 Cups.

Calories per serving: 152

Fat per serving: 4.8g

Sweet Potato Souffle

Ingredients

  • -6 Lg Sweet Potatoes
  • -1-1/2 C Lowfat Buttermilk
  • -¼ C Honey
  • -4 TBLS Light Butter
  • -5 Egg Whites
  • -½ tsp Cinnamon
  • -10 Packets no Calorie Sweetener
  • -¼ tsp Nutmeg
  • -½ tsp Chili Powder
  • -¼ tsp Crushed Red Pepper Flakes
  • -¼ C Chopped Pecan
  • -¼ C Sugar Free Maple Syrup (optional)

Instructions

  1. Cook sweet potatoes in microwave until soft (appr 15 mins.)
  2. Slice sweet pot. in half lengthwise and scoop potato out of skins and into a cooking pot.
  3. Heat on medium heat.
  4. Add buttermilk, honey, butter, cinnamon, nutmeg, chili powder, red pepper flakes and maple syrup (optional).
  5. Mash warm potato mixture or beat with hand mixer for creamier consistency.
  6. Beat egg whites with mixer to stiff peak and gently fold into potato mixture.
  7. Transfer to casserole dish, sprinkle with chopped pecans and bake in 350 degree oven for 20-25 mins. or until egg whites are set.

Notes

Don’t be concerned about the sugar because the majority of the sugar count comes from the sweet potato which is a natural healthy sugar from the vegetable which your body utilizes for energy.

http://busygirlhealthylife.com/sweet-potato-souffle-2/

Filed Under: Holiday, Recipes, Side Dishes
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