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!

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!!

Bisquick Heart Smart® Blueberry Pancakes

Ingredients:

• 1 cup Bisquick Heart Smart® mix
• 2/3 cup fat-free (skim) milk; I actually use Almond Breeze, it decreases the recipe by 20 calories
• 2 tablespoons fat-free egg product
• 3/4 cup fresh or frozen blueberries (thawed and drained)
• Optional: 1 teaspoon of Vanilla Extract

Directions:

1. In small bowl, stir all ingredients except blueberries until blended.
2. Gently stir in blueberries.

1. Pour batter by slightly less than 1/4 cupfuls onto hot greased griddle.
2. Cook until bubbles break on surface. Turn; cook other sides until golden.

Hubby’s Yum-O Meter:
(on a scale of 1-10)
9

Makes 2 Servings
Nutritional Value Per Serving (2 pancakes- 3 in my case, 1/2 of recipe)
Calories: 280
Fat: 4g
Sodium: 570mg
Carbs: 53g
Fiber: 1g
Sugar: 14g
Protein: 9g

This recipe comes from the Betty Crocker website and is SUPER easy! The Nutritional Value list is using non-fat milk and fat-free egg substitute.

No Harm Eggplant Parm

Ingredients:

• 1 large eggplant
• 1/2 cup egg whites (about 4 large egg whites)
• 1 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in the blender
• 1 cup canned tomato sauce w/ Italian flavoring 1 cup shredded fat-free mozzarella cheese
• 1/4 cup reduced-fat grated parmesan-style topping
• 1/2 tsp. garlic powder
• 1/8 tsp. salt
• 1/8 tsp. pepper
• Optional: dried Italian seasonings (basil, oregano, etc.)

Directions:

1. Preheat oven to 375 degrees.
2. Slice ends off of eggplant, and cut it lengthwise into 1/2-inch strips. Use a paper towel to blot eggplant slices on both sides (to remove excess moisture).
3. Spray a large baking pan with nonstick spray.
4. Season Fiber One crumbs with garlic powder, salt, pepper and, if you like, additional seasonings.
5. Coat eggplant slices on both sides -- first with egg whites, and then with Fiber One crumbs.
6. Place slices flat on the baking pan, and cook in the oven for 30 minutes. Then, flip slices over and bake until browned on both sides (about 10 minutes longer).
7. Remove pan from oven, but leave oven on. Spread 1/4 cup of sauce over the bottom of an 8" X 8" baking dish sprayed lightly with nonstick spray.
8. Arrange half of the baked eggplant slices evenly over the sauce. Continue to layer ingredients evenly in this order: sauce (1/4 cup), mozzarella and parm topping (half of each), sauce (1/4 cup), eggplant (remaining slices), sauce (1/4 cup), and cheeses (remaining amounts).
9. Cover dish with foil and return to the oven. Bake for 25 minutes, or until heated throughout.
10. Allow to cool slightly, and then cut into quarters. Enjoy!

Hubby’s Yum-O Meter:

(on a scale of 1-10)

9

Makes 4 servings
Nutritional Value Per Serving (1 generous portion-1/4th of recipe)
Calories: 170
Fat: 2.5g
Sodium: 872mg
Carbs: 29g
Fiber: 13g
Sugars: 5g
Protein: 15g
POINTS® value 3*

This is a Hungry Girl original! *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

HG's Ginormous Oven-Baked Omelette

Ingredients:

• 2 cups fat-free liquid egg substitute (like Egg Beaters)
• 1/2 cup fat-free milk 1/2 cup reduced-fat shredded cheese (any flavor)
• 1 cup sliced bell peppers (any color)
• 1 cup sliced mushrooms
• 1/2 cup sliced tomatoes
• 1/2 cup sliced onions
• 1 tbsp. reduced-fat parmesan-style grated topping
• 3/4 tsp. garlic powder
• 1/8 tsp. black pepper
• Optional toppings: ketchup, salsa, hot sauce

Directions:

1. Preheat oven to 375 degrees.
2. Into a deep, round casserole dish (about 9 inches wide) sprayed with nonstick spray, pour in egg substitute and milk.
3. Add shredded cheese, tomatoes, garlic powder, and black pepper. Mix well, and then set aside.
4. Bring a large pan sprayed with nonstick spray (butter-flavored spray if you have it) to high heat. Stirring occasionally, cook peppers, onions, and mushrooms for 2 minutes (just long enough to brown the outsides).
5. Add veggies to the casserole dish, and mix well.
6. Place dish in the oven and cook for 30 minutes.
7. Next, carefully remove the dish from the oven and evenly cover with parm-style topping. Return it to the oven, and cook for 20 - 25 minutes longer (until the top has puffed and is firm).
8. Allow to cool slightly before cutting. Then, if you like, finish off with the optional ingredients (or any of your fave omelette toppers!).
   

Hubby's Yum-O Meter

(scale from 1-10)

8

Makes 4 servings

Nutrient Value per serving (1 huge piece, 1/4th of dish):

Calories: 140

Fat: 3g

387mg sodium

9g carbs

1g fiber

5g sugars

18g protein

POINTS® value 3*

This recipe is an original Hungry Girl recipe! If you cant tell by all the others, hers are the best recipese EVER!! *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