Garlicky Baked Butternut Squash

Ingredients:

• 2 tablespoons minced parsley
• 2 tablespoons sugar free apple sauce
• 2 garlic cloves, minced (or Spice Worlds minced garlic)
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 3 1/2 pounds butternut squash, peeled and cut into 1-inch cubes
• 1/3 cup grated Parmesan cheese

Directions:

1. In a large bowl, combine the parsley, apple sauce, garlic, salt and pepper and parmesan cheese. Add squash and toss to coat.
2. Transfer to an ungreased shallow 2-qt. baking dish. Bake, uncovered, at 400 degrees F for 50-55 minutes or until squash is just tender.

Hubby's Yum-O Meter

(scale of 1-10)

8.5

Nutritional Value Per Serving (1/6 of recipe):
Calories: 67
Fat: 1g
Carbs: 13g
Protein: 2g
Sodium: 306mg
Fiber: 2g
Sugar: 2g

This is one of my new favorites! It was so good. I had been wanting to try a butternut squash recipe and this one was easy and super yummy! The original recipe, pre my tweeks, came from allrecipes.com I may try this with sweet potatoes too!

Teriyaki Salmon

Ingredients:

• 4 (6 oz) salmon fillets
• 2 Tbsp EVOO (extra virgin olive oil)
• 1/2 cup sugar free apple sauce
• 1/4 cup lemon juice
• 1/4 cup low sodium soy sauce
• 1 teaspoon whole grain mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6 ounce) salmon steaks

Directions:

1. In a large resealable plastic bag or shallow glass container, combine the first six ingredients; mix well.
2. Set aside 1/2 cup for basting and refrigerate. Add salmon to remaining marinade; cover and refrigerate for 1-1/2 hours, turning once.
3. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork.
5. Brush with marinade.

Hubby' s Yum-O Meter

(on a scale of 1-10)

5

Nutritional Value per Serving:
(1- 3 oz piece (1/2 fillet) of salmon with sauce)
Cal: 262
Fat: 16g
Carbs: 7g
Protein: 23g
Sodium: 612mg
Fiber: 1g
Sugar: 1g

I will have say, this was not one of my favorites. I got the original recipe from allrecipes.com and changed it up just a little bit. It seemed to be bitter or something, I think it was the combination of the ginger and mustard. If you like ginger, youll like the recipe. So needless to say I was a little disappointed, because they looked SO good!

If you eat an entire fillet, note that it is usually 6 ounces and the nutritional value is for 3. Your values would change to the following: cal-432, fat-25, protein-45, sodium-662. The values not listed would remain the same.

Parmesan Crusted Tilapia

Ingredients:

• 6 4-ounce Tilapia fillet
• 1/4 cup reduced fat grated parmesan cheese (12 tsp)
• 3 Tbsp lo-cal butter spread (like Brummel & Brown)
• 1.5 tsp light Miracle Whip dressing
• 1 Tbsp lemon juice
• 1/4 tsp celery seed
• 1/4 tsp onion powder
• 1/4 tsp black pepper
• 1/4 tsp ground basil

Directions:

1. Preheat your oven's broiler. Grease a broiler pan or line a baking sheet with aluminum foil
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 3 to 4 minutes. Flip the fillets over and broil for a couple more minutes.
4. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 3 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Hubby's Yum-O Meter
(on a scale of 1-10)
10
(although when I asked, he said 20! ha!)

Makes 6 Servings.

Nutritional Value Per Serving (1 Parmesan covered fish fillet)

Calories: 149

Fat: 5

Carbs: 3

Sodium: 339

Protein: 24

Sugar: 0

Fiber: 1

I wanted some sort of cheesy fish one night and played around in my recipe calculator until I came up with this one. It turned out SO good! It is currently one of my favorits and is super easy to make. I was inspired by a combination of several recipes I found on allrecipes.com Hope you enjoy!

Easy Lo-Cal Chicken Pot Pie

Ingredients:

• 1 cup Heart Smart Bisquick
• 1 cup garden blend vegetable mix
• 2/3 cup frozen english peas and carrots
• 1 large can of low fat chicken breast (like Hormel 98% fat free chicken) (or you can use regular cooked chicken, but I was lazy when I made this and usually am, so I use the canned kind)
• 1 can 98% fat free cream of chicken soup
• 1/2 cup unsweetened almond milk (you can use other milks, but the nutritional value will be different from what I post)
• 1/4 cup egg substitute

Directions:

1. Heat oven to 400 degrees.
2. In an ungreased 9-inch pie plate, stir vegetables, chicken and soup. (I actually used a small square casserole dish.)
3. In a medium bowl, stil remaining ingredients until blended. Pour into pie plate. (or casserole dish! =))
4. Bake uncovered for about 30 minutes or until crust is golden brown.

Hubby's Yum-O Meter

(scale from 1 to 10)

8

Makes 6 servings.

Nutritional Value per serving

Calories: 178

Fat: 4g

Carbs: 23g

Sodium: 773mg

Protein: 14g

Sugar: 3g

Fiber: 3g

I made this recipe my own by making a few changes to the original recipe that I found here. Next time I may use a little less of the crust to see if that will help make it a little more crispy or possibly leave it in the oven a little longer next time. The husband only gave it an 8, because he's not a huge chicken pot pie fan anyway. Hope you enjoy!

Gooey Cinnamon Rolls with Cream Cheese Icing

Ingredients:

For Dough

• 1 package Pillsbury Reduced Fat Crescent Rolls refrigerated dough
• 16 sprays of zero calorie spray butter

For Filling

• 1/4 cup dark brown sugar (not packed)
• 1/4 cup Splenda No Calorie Sweetener (granulated)
• 1/2 tablespoon light whipped butter or light buttery spread, room temperature
• 1 1/2 teaspoons cinnamon
• 1/8 teaspoon salt

For Icing

• 1/4 cup Cool Whip Free, thawed
• 3 tablespoons fat-free cream cheese, room temperature
• 1 tablespoon Splenda No Calorie Sweetener (granulated)

Directions:

1. Preheat oven to 375 degrees.
2. To make filling, combine all ingredients in a medium bowl, stirring well to make sure the butter gets mixed in evenly. Set aside.
3. To make icing, combine all ingredients in a small bowl and mix until smooth and blended. Place in the fridge to chill and set. (Dont hate on my lumpy mixture, this was before I got the hand mixer out because my manual mix just wasnt cutting it!)
4. Prepare a dry surface by sprinkling it with a small amount of flour to prevent sticking. Remove dough from package and knead into a ball.
5. Using a rolling pin dusted with flour, very firmly roll out dough into a thin sheet about 8 inches by 12 inches. Spray the dough's surface evenly with butter.
6. Spread filling out evenly over dough, leaving 1/2-inch border around the edges.
7. Starting with a long side of the dough, roll it up tightly, forming a log. Once dough is completely rolled up, pinch the long seam to seal.
8. Turn the log over so that the seam is facing down. Using a very sharp knife, cut log into 8 even pieces, being careful not to squish dough.
9. Spray a baking pan with non-stick spray and arrage pieces of dough in the pan with swirl sides facing up. Use yours hands to firmly press down on the tops of the pieces. Pinch the side seams to seal- MAKE SURE YOU DO THIS!
10. Cover the pan with aluminum foil. Bake in the oven for 8 minutes.
11. Remove foil and return pan to oven. Bake for an additional 5 minutes, or until cinnamon rolls have risen and are slightly browned on top.
12. Evenly distribute icing over cinnamon rolls and then enjoy!

Hubby's Yum-O Meter
(on a scale of 1-10)
9.5

Makes 8 Servings.
Nutritional Value Per Serving (1 iced roll)
Calories: 126
Fat: 5g
Carbs: 18.5g
Sodium: 308 mg
Protien: 3g
Sugar: 6.5g
Fiber: 0.5g

These were pretty darn good. Ill have to say they were better the next day for some reason and were even good cold. I know sounds weird. Make sure you press the crease together before sticking the rolls in the oven. I didnt do this well enough and had a bit of a mess! I also didnt use but 1/3 of the icing mixture. This is a Hungry Girl original, from her 200 Under 200 Cookbook.

fab-five banana pancake minis

Ingredients:

• 1/4 cup whole-wheat flour
• baking powder
• 1/4 cup mashed ripe banana (about half a banana's worth)
• 3 tablespoons fat-free liquid egg substitute
• 1 tablespoon light vanilla soy milk (I used almond milk)
• 1/4 teaspoon vanilla extract
• 1 no-calorie sweetener packet
• dash of salt
• dash of cinnamon

Directions:

1. In a small bowl, combine all dry ingredients (flour, baking power, sweetener, salt, and cinnamon) until mixed will.
2. In a separate bowl, combine mashed banana with all wet ingredients (egg substitute, milk, and vanilla extract) until mixed thoroughly.

3. Bring a large pan sprayed with nonstick spray to medium heat. Pour batter in the pan to form five mini pancakes. Once pancakes begin to look solid, after about 1 minute, gently flip.
4. Cook for an additional minute, or until both sides are lightly browned and insides are cooked through. Eat up and Enjoy!!

Hubby's Yum-O Meter

(on a scale of 1-10)

9.5

Makes 1 serving.

Nutritional Value Per Serving

Calories: 185

Fat: 1g

Carbs: 37g

Sodium: 343mg

Protein: 9.5g

Sugar: 7.5g

Fiber: 5g

This is a Hungry Girl original! It is SUPER easy and by far one of my favs! They have just enough of a banana taste to not be too overwhelmingly banana-y (I don't think thats a word! ha! Oh well.) , but the bananas help make the pancakes moist! They are SO good!

Turkey-Mushroom Burgers

Ingredients:

• 2 slices whole-wheat sandwich bread, crust removed, torn in to peices
• 8 ounces white mushrooms, wiped clean
• 1/2 cup diced red onion
• 2 cloves garlic, minced
• 1 pound lean ground turkey (the nutrient value will reflect 93/7)
• 1/4 egg substitute
• 3 tbsp chopped dill (I used dill seed (cut to 1.5 tbsp), because it was what I had)
• 1 1/2 tbsp whole grain mustard
• 1/2 tsp salt
• 1/4 tsp pepper

Directions:

1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl.
2. Pulse mushrooms in the food processor until finely chopped. (Unless your like me and dont realize the setting is at purree!)
3. Spray large skillet with non-stick cooking spray and place over medium-high heat. Add onion, garlic and the mushrooms. Cook, stirring occasionally, until tender and liquid has evaporated. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.
4. Preheat grill (or skillet in my case) to med-high heat.
5. Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well. With dampened hands, form the mixture into 8 patties (or 6 if you like them a little thicker).
6. Place on the grill or in the skillet and cook until no longer pick inside. Usually about 5-7 minutes per side.
7. Remove and place in bun with all the fixin's you desire! =)

Hubby’s Yum-O Meter:
(on a scale of 1-10)
10

Makes 8 Servings
Nutritional Value Per Serving (1 burger pattie)
Calories: 135
Fat: 5g
Sodium: 216mg
Carbs: 6g
Fiber: 1g
Sugar: 1g
Protein: 17g

I got the original recipe from here, but I made a few changes in order to make it a little more lo-cal. These were some of the BEST turkey burgers I have ever eaten! Hope you enjoy!!

Easy Fruit Smoothie

Ingredients:

• 1 medium sized peach; peeled and sliced
• 1 frozen banana; peeled and sliced
• 1 strawberry smoothie bar; removed from the stick (this can be substituted with sliced strawberries and a 1/2 cup fat-free or low fat yogurt)
• 1 cup milk; I use unsweetened almond milk (thats what the nutrient value will reflect) but you can substitute whatever type milk you prefer
• dash of Slpenda

Directions:

1. Place banana and strawberry bar in to a blender and blend until smooth.
2. Add peach, milk and a dash of Slenda. Blend again, until mixed well and smooth.
3. Poor in to a glass and garnish with a straw. Viola!

Hubby’s Yum-O Meter:
(on a scale of 1-10)
8

MAKES 1 SERVING
Serving Size: entire recipe
Calories: 210
Fat: 4g
Sodium: 206mg
Carbs: 42g
Protein: 4g
Fiber: 5g
Sugar: 28g

You dont have to use a full cup of milk. The next time I make this, I think I will use 2/3 cup and a few ice cubes. It will change the nutritional value, just not by much. It was good the way it was, but the calories were up there, as they are in most smoothies. It was super yummy though and makes a GREAT snack. You could even add a little protein powder if you wanted.

Healthy-fied Peach Cobbler

Ingredients:

• 1//3 cup Splenda, granulated
• 1 Tablespoon cornstarch
• 1/4 teaspoon ground cinnamon
• 6 peaches, peeled, sliced into 1/2 inch slices (6 cups)
• 2 Tablespoons water
• 2 teaspoons lemon juice
• 1 cup Heart Smart Bisquick® mix
• 2 Tablespoons Splenda, granulated
• 1/3 cup Almond Milk
• 1 Tablespoon light whipped buttery spread (like Brummel & Brown), melted
• Reduced Fat or Free Whipped Topping or SF/FF ice cream, optional

Directions:

1. Heat oven to 400 degrees.
2. In a medium sauce pan, mix 1/3 cup Splenda, cornstarch and cinnamon. Stir in peaches, water and lemon juice.
3. Heat to a boil, stirring constantly; boil and stir for 2 minutes. ( I turned mine down and let them simmer while I completed # 5)
4. Pour into a non greased 8 or 9 inch square (2 quart) glass baking dish.
5. In a medium bowl, stir Bisquick® mix, 1 Tbsp of Splenda, milk and melted butter until soft dough forms.
6. Drop dough by 6 Tablespoonfuls on to hot peach mixture. Sprinkle remaining 1 Tbsp Splenda over dough. (I also sprinkled a little more cinnamon over the dough as well)
7. Bake 20-25 minutes or until golden brown.
8. Serve with whipped cream or ice cream or all by its oh-so-good self!!

Hubby’s Yum-O Meter:
(on a scale of 1-10)
10

Makes 6 servings.
Nutritional Value per serving (about 3/4 cup).
Calories: 126
Fat: 3g
Carbs: 28g
Protein: 2g
Sodium: 191mg
Sugar: 10g
Fiber: 2g

I wasn't sure how this was going to turn out since I substituted several of the healthier ingredients myself. The original recipe I found here. But it WAS SO GOOD! The hubs LOVED it and he is not a big peach fan. You could actually use apples or berries with this recipe too.

The calorie value was what surprised me! I actually got 7 serving out of mine making my values change a little: cal-108, fat-2g, carbs-24g, protein-2g, sodium-163mg, sugar-8g, fiber-2g. The Nutritional Value was configured using My Fitness Pal's recipe calculator.

Oh and if you add a serving of fat free, sugar free vanilla ice cream, the entire thing is STILL under 200 calories!!

Top Banana Bread

Ingredients:

• 1 1/4 cups whole-wheat flour
• 1/4 cup all-purpose flour
• 3/4 cup Splenda No Calorie Sweetener (granulated)
• 1 1/2 cups mashed ripe bananas (about 3 bananas)
• 1/2 cup fat-free liquid egg substitute (like Egg Beaters)
• 1/2 cup no-sugar-added applesauce
• 2 tsp. baking powder
• 1 tsp. vanilla extract
• 1/2 tsp. cinnamon
• 1/2 tsp. salt
• Optional Toppings: no-calorie spray butter, Cool Whip Free

Directions:

1. Preheat oven to 350 degrees.
2. In a large bowl, combine both types of flour, Splenda, baking powder, salt, and cinnamon (in other words, all dry ingredients).
3. In a separate bowl, mix together the mashed bananas, egg substitute, applesauce, and vanilla extract (all the wet ingredients).
4. Add this mixture to the bowl with the dry ingredients, and stir until just blended.
5. Spoon batter into a large loaf pan (about 9" X 5") sprayed with nonstick spray.
6. Bake for about 50 minutes, or until a knife inserted in the middle comes out clean.
7. Allow to cool slightly, and then cut into 8 slices. If you like, spritz with some spray butter or spread on some Cool Whip Free.

Hubby’s Yum-O Meter:
(on a scale of 1-10)
7.5

(but take into accout that he is not too fond of banana bread)

MAKES 8 SERVINGS

Nutritional Value Per Serving Size (1 THICK slice):
Calories: 140

Fat: 0.5g

Sodium: 267mg

Carbs: 31g

Fiber: 3.75g

Sugars: 7g

Protein: 5g

POINTS® value 2*

This is a Hungry Girl original! To me the bread was a little dry. So the next time I make it I may try and experiment with things like pineapples, OJ, yogurt, or more apple sauce to try and get it a little more moist. But it was still yummy!! Oh and I know it looks like there is oil or something in the pre-cook picture of the batter in the pan, but it was just from the non-stick spray I used, I PROMISE!! =)

*The Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the Points® registered trademark.