Chicken Burgers

I go on my healthy kick of trying to eat low fat low sugar “diet” to saying I’ll just have it all in moderation to just eating what I want.  And by that I mean 6-7 freezies each night that I’m sure are packed with tons of sugar!!!   And I know that my body can sure tell when I’ve eaten something that I shouldn’t be eating.  Having my once a week Zantigo’s has slowed down a bit, but that was pretty much all I had that wasn’t the greatest for me.  I use low fat foods, I try to look at labels when buying food, but sometimes that candy bar is too good to pass up.  Or the new M&Ms that are out for Halloween…who can pass those up?

Well it’s time to get myself back on track.  I did a search for low fat/low sugar dinners and came up with this chicken burger.  I know chicken burgers can be “boring” or even a bit on the dry side.  But this recipe added some egg whites and bread crumbs to keep it moist.  I changed up a few things on the recipe to our family’s liking, but this is pretty good and great flavor.  I topped it with some low fat cheese, and pickles.  I also used an Everything Thin Bagel so it cut down a bit too for me.

Since we have soccer and football tonight I got this made during my 15 minute afternoon break. So that tells you how hard it was to get prepared and made!  No excuses.

Ingredients

16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
1/2 chopped white onion
1/4 cup whole-wheat breadcrumbs
2 tablespoons low-sodium BBQ sauce (try Chef Meg’s Sweet and Spicy Barbecue Sauce*) (I used whatever BBQ sauce on hand)
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped – left this off because the kids won’t like it – too spicy!
4 whole-wheat sandwich thins or buns – I used the Everything Thin Bagel.
Place the ground chicken, egg white, breadcrumbs, parsley,  onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.

Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.

Combine yogurt with the barbecue sauce. Place a burger on a sandwich thin, add your favorite toppings that are low in fat!!

I got some kidney beans and a can of corn and mixed those together for us to eat as a side.  Loaded with fiber!  The kids may prefer a bag of chips to the bean mix, but they do like it!!!

Enjoy!

Patricia – Two Girls Cooking

Source:

Sparkle

Pizza Pasta Pie

I found a fun, healthy recipe in “Eat More of What You Love” cookbook.   Who doesn’t love Pizza?  And who doesn’t love Pasta?  Well combine them together and you have Pizza Past Pie!

So who says you can’t eat what you love and have it be good for you?  Well I’ve been doing my best to be good!

A lot of families go out for dinner after work or before their kids have sports, etc.  But I’d rather cook a meal at home and have fun in creating something new an fun for the family.  This was no exception.  (Oh and don’t get me wrong – nothing can replace Zantigo for me!!)

I had a lot of fun making this.  My son has been in town from Duluth and so I tried to find some new things for him to try with us.  One of his least favorite meals in spaghetti!  On his first day here he asked what was for dinner and I told him not to ask…so he knew that it was spaghetti.  I did remind him that the last time I made spaghetti he liked it.  He admitted it.

My other half liked it too.  He has come to say any time that I make something new: “This is good!”.  I’ll say thank you and he’ll respond by saying: “It was alright!” Which just means that he has to try and give me a hard time because he liked something new!!!

Simple, fun, and awesome tasting.  And when the family likes it, I’ve won the battle for that day!  Today I won!

Ingredients

6oz dry spaghetti

1 large egg, lightly beaten

1/4 cup, plus  2tbs grated Parmesan cheese, divided

1/2 pound ground turkey (the recipe calls for ground beef )

2 cups mushrooms (I had to leave out 😦 )

1.5 cups marinara sauce

1/2 tsp oregano

1 cup skim ricotta cheese

3/4 cup shredded part skim mozzarella cheese

Directions

1.  Preheat the oven to 350 degrees.  Lightly spray a 9 inch pie plate with cooking spray.

2.  Cook the spaghetti according to the package directions, drain, rinse, and shake well to remove access water.  Place in a large bowl and toss with the egg and 1/4 cup of the Parmesan cheese.  Press the spaghetti on the bottom and up the sides of the prepared pie plate and set aside.

3.  Spray a medium non-stick skillet with cooking wary and place over medium high heat.  Add the beef and mushrooms, if desired, and cook for 5-7 minutes until turkey/beef is cooked through and browned.  Add the marinara sauce and oregano, stir to combine, and cook 3-4 minutes.  Give the ricotta a stir and spoon onto the spaghetti crust, spreading evenly.  Spoon the meet sauce on the ricotta layer.  Sprinkle with the mozzarella and remaining Parmesan cheese.

4.  Bake for 3o minutes or until fully heated through.  Remove from oven and let stand 10 minutes before cutting into six wedges to serve.

Nutritional Information Per Serving:  Calories 290 | Carbs 26g (Sugars 2g) | Total fat 12g (saturated fat 6g) | Protein 24g | Fiber 5g | Cholesterol 80mg | Sodium 410mg | Food exchanges: 3 Lean Meat, 1 Starch, 1 Vegetable, 1 Fat.

Never be afraid to try something new.   Never think that exchanging ingredients in a recipe will take away the flavor from the dish because from what I’ve tried so far it hasn’t.  This was a very good pasta/pizza dinner that had the flavor of lasagna.

Happy Cooking.

Patricia – Two Girls Cooking : )

Source

Eat More of What You Love

Lemon Caper Chicken

While on my search for healthier foods, I found this chicken dinner.  I was ready to have the Chicken Cordon Bleu that I had made before.  As I said I went online in search of diabetic recipes (I am not diabetic but trying to lower my sugar intake).  And this was the best way I could think of to find recipes.

I found this on Food.com and thought I’d give it a try!

Now don’t get me wrong, I do have some things planned to post that may not be the best as far as health wise goes, but all things in moderation I was told again today (thanks Heidi).

So here’s our Lemon Caper Chicken.

Ingredients

    • 1 tablespoon olive oil
    • 4 thinly-sliced thinly-sliced boneless skinless chicken breast halves
    • salt and pepper
    • 4 teaspoons whole wheat flour, divided
    • 1 medium shallots, minced (I LEFT THIS OUT BECAUSE MY FAMILY DOESN’T LIKE THEM)
    • 2 tablespoons drained capers
    • 1/2 cup reduced-sodium chicken broth
    • 1/4 cup fresh lemon juice
    • 1 tablespoon minced fresh parsley (I HAD DRIED PARSLEY SO USED THIS INSTEAD)

Directions

  1. Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast. (I DECIDED TO GRILL THE CHICKEN TODAY INSTEAD OF FRYING IN A PAN.  I ADDED A CHICKEN BREAST SPRAYED WITH COOKING OIL AND SOME BROCCOLI TO A FOIL PACK).
  2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter. (SEE ABOVE ON GRILLING)
  3. Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice, cook 1 minute, until incorporated and thickened, stirring. Stir in parsley, pour sauce over chicken. Serve immediately.
I love grilled chicken.  And even better, I love to top chicken with some sort of sauce.  I love capers and I love lemons.  These two added together made this chicken taste delicious.  The chicken was so moist.  I love capers.  I really love capers!
We had this along with a Mixed Berry Smoothie.

Have a happy day.

Patricia – Two Girls Cooking 😉

Nutrition Facts

Serving Size: 1 (177 g)

Servings Per Recipe: 4

Amount Per Serving

Calories 184.1

Calories from Fat 60

Amount Per Serving

Total Fat 6.7g

Saturated Fat 1.2g

Cholesterol 75.5mg

Source:

Food.com

Grilled Chicken Salad

I love salads.  I sometimes eat them daily.  But today I decided to grill some chicken and have it for dinner.  Craig has said he’s been trying to eat better (yes, I really said that) and has been eating salads with chicken for lunch.  So I decided to make it for dinner.

Might I say that this is the first time in almost 6 years that I’ve heard him say that he’s even eaten a salad.  I make them for dinner for the kids and I at times as a side salad and always ask him, and he always says no.

But tonight I fired up the grill, put 4 Lemon Chicken breast (after removing the fat) on the grill and cut them up and put it with our salads!!

The protein along with the greens filled us all up.  I am so happy to hear that he’ll eat this.  We can now ALL enjoy a healthy meal together!  Yay.  This is not a special or fancy dinner.  I felt the need to share that one of the picky people eaters has changed a bit in his ways.

3 heads of Romain lettuce (rinsed and cut up)

green olives

fat free mozzarella cheese

sliced onion (for my salad only)

sliced egg whites

Tortilla strips

4 Lemon Pepper Chicken cooked on the grill

Your choice of salad dressing.

Put the lettuce in the bowl and mix with all of your favorite salad toppings.

Enjoy the rest of the week.  In the next couple of days I’ll have a couple of Easter treats to share!!

Patricia – Two Girls Cooking

Un-Fried Chicken Fingers

How many of us love fried chicken?  Me!  Raising hand in the air.  How many of us know that eating that chicken fried is not so good?  Me!  Raising hand in the air again not wanting to admit that.

Every time I post something on our blog, I send an email to my friend at work, Heidi.  She doesn’t do the Social Networking, so I like to share these with her.  I had given her the BBQ Chicken Finger recipe.  The next day when I asked her if she saw the post and she said she did.  She also said that she makes chicken in the oven that tastes just like it’s been fried!  (the BBQ Chicken fingers are fried in a pan w/oil before baking in the oven).  Well heck, I’m all for that.

I’ve soaked chicken in egg, milk, flour, bread crumbs, and even Cheez it  Crackers!  Some of you may have heard or even done this before, but I haven’t heard of using Frosted Flakes.  I was all game for it.  The sweetness that Heidi explained with the chicken, must be tried.

Here’s what you need:

4 boneless, skinless chicken breasts (I used Lemon Pepper flavored)

Zip lock bag full of crushed Frosted Flakes

2 egg whites, mixed well

Olive Oil Cooking Spray

What to do:

Heat the oven to 400 degrees

Put the Frosted Flakes in a zip lock bag and crush!

Cut the chicken breast into strips

Dip each piece of chicken in the egg white.  Put the cereal on a plate and coat both sides of the chicken and place on a baking sheet that’s been sprayed with cooking spray.  Once each piece has been put on the baking sheet, spray with the Olive Oil Cooking spray.

Put in the oven and bake for 20-30 minutes or until chicken is cooked through.

If you’ve tried this before, then you can understand what the sweet flavor of the cereal does on the chicken.  Instead of putting into words, just put it in the oven.

No frying in a pan full of oil.  The cereal is much better than the oil!!

Thanks for sharing this with me Heidi so I can share with others.  We’ll make this often.

Have a great week.

Patricia – Two Girls Cooking Blog

Eclair Dessert

I’ve always said that I’m not a huge “dessert” person.  Which would be why I don’t make them often.  But there are some things that happen to catch my eye.

I get emails from Kraft about once a week.  I clicked on the healthy living site under desserts and this happened to pop out at me.  Healthy..this?  And since it was under the “healthy” tab, it must be eaten by me!  There’s no oven required so I knew that I couldn’t mess this one up.  The only hard part about this recipe was putting it in the fridge and letting it sit for 3 hours.  That was hard.   This tastes like a boston cream pie; which just so happens to be a favorite of mine if I must choose!

Why waste time.  Here’s what you need:

1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
2 cups  cold fat-free milk
1 pkg. (1 oz.) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Pudding
1/2 tsp.  rum extract (I did not use this or vanilla)
1/4 tsp. ground nutmeg
2-1/2 cups  thawed COOL WHIP Sugar Free Whipped Topping, divided
78 Reduced Fat NILLA Wafers
1 square  BAKER’S Semi-Sweet Chocolate
Here’s what you do:

BEAT cream cheese in large bowl with mixer until creamy. Gradually beat in milk. Add dry pudding mix, extract and nutmeg; beat 2 min. Gently stir in 1-1/2 cups COOL WHIP.

LINE 9×5-inch loaf pan with plastic wrap. Arrange 15 wafers, top-sides down, on bottom of pan; cover with 1/4 of the pudding mixture. Repeat layers 3 times. Top with 15 of the remaining wafers. Refrigerate 3 hours.

INVERT dessert onto plate; remove plastic wrap. Microwave chocolate and 1 cup of the remaining COOL WHIP in microwaveable bowl on HIGH 25 sec.; stir until chocolate is completely melted and mixture is well blended. Cool 1 min. Pour over dessert. Garnish with remaining COOL WHIP and wafers.

kraft kitchens tips

SUBSTITUTE
Substitute vanilla extract for the rum extract.
NOTE
Be sure to have a full 11-oz. box of Reduced Fat NILLA Wafers on hand since you will need to use most of the wafers from the box to prepare this recipe. (Each box contains about 88 wafers.) Reserve the remaining wafers for snacking or another use.

nutritional information 

per serving
Calories
 180
 4.5 g
 5 mg
 330 mg
 30 g
 14 g
Protein
 6 g
Vitamin A
 8 %DV
Vitamin C
 0 %DV
 15 %DV
Iron
 4 %DV
Healthy Living Information
Generally Nutritious
Carb Choices: 2
Diet Exchange
2 Carbohydrate + 1 Fat
Nutrition Bonus
Since this seasonal dessert is made with better-for-you products, it helps you to eat right.
Since this is only 180 calories, I’m going to have another piece of this.
What a way to end my weekend.
Patricia – Two Girls Cooking