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

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Creamy Vanilla-Caramel Cheesecake

Ok so I posted that I was going to see if I could find some low fat/low sugar desserts and foods.

Today I have two recipes that I’m trying out and we’ll see how you and the family like them.

First off we have the Creamy Vanilla-Caramel Cheesecake.  It uses low fat yogurt, low fat crackers, low fat cream cheese and also the caramel sauce is low fat.  Now I had said before that I had seen the low fat food items tends to increase the sugar content.  I did look on each of the items that I bought and for sure the sugar was much higher in the yogurt and the caramel.  But looking at the fat compared to the sugar, I gave in on these two items.  It wasn’t that much to make a difference right!!  I’d rather have a bit more sugar than a lot more and added fat as well.

I wanted to run to Barnes and Noble to see if I could find a diabetic cookbook but decided that I’d check out online on Betty Crocker.  Sure enough, there is a recipe area for diabetic desserts and dinners.  So here we go.

Ingredients

15 reduced-fat chocolate or vanilla wafer cookies, crushed (1/2 cup)

2 packages (8 ounces each) reduced-fat cream cheese (Neufchâtel) , softened

2/3 cup sugar

3 egg whites or 1/2 cup fat-free cholesterol-free egg product

2 teaspoons vanilla

2 cups vanilla low-fat yogurt

2 tablespoons Gold Medal® all-purpose flour

1/3 cup fat-free caramel topping

Pecan halves, if desired (I left this out as we’re not big on pecans)

Directions

  1. Heat oven to 300°F. Spray springform pan, 9×3 inches, with cooking spray. Sprinkle cookie crumbs over bottom of pan.
  2. Beat cream cheese in medium bowl with electric mixer on medium speed until smooth. Add sugar, egg whites and vanilla. Beat on medium speed about 2 minutes or until smooth. Add yogurt and flour. Beat on low speed until smooth.
  3. Carefully spread batter over cookie crumbs in pan. Bake 1 hour. Turn off oven; cool in oven 30 minutes with door closed. Remove from oven; cool 15 minutes. Cover and refrigerate at least 3 hours.
  4. Drizzle caramel topping over cheesecake. Garnish with pecan halves. Store covered in the refrigerator.
I decided not to tell anyone that this was a diabetic recipe until AFTER they ate it.  The kids won’t know what it means, but Craig will.  And when you take sweets our of a dessert, then it surely can’t taste as good right!!!!  WRONG.  This was fabulous.  If you’re in need of these types of recipes the check out Betty Crocker online.

I hope this satisfies your sweet tooth and you continue on with me and my search to find not only low fat but low sugar recipes to you.  Me?  I had to have another piece just to make sure that it was in fact low sugar.  This lacked nothing that the real version has.   It is rich in flavor for sure.  Very, very good.

I added some fresh frozen berries to another piece.  That was just as good!

Have a great day.

Patricia – Two Girls Cooking 😉

Makes 16 servings

Nutritional Information

  • 1 Serving (1 Serving)Calories 175 (Calories from Fat 65 ),Total Fat 7 g(Saturated Fat 5 g,Cholesterol 25 mg;Sodium 180 mg;Total Carbohydrate 23 g(Dietary Fiber 0g,Protein 5 g;Percent Daily Value*:Vitamin A 6.00%;Vitamin C 0.00%;Calcium 6.00%;Iron 0.00%;Exchanges:1 Starch;1/2 Milk;1 Fat;*Percent Daily Values are based on a 2,000 calorie diet.

Source

Betty Crocker

20 Low Sugar Snacks

I subscribed to Every Day Health and get daily emails.  Some are about exercises, oral hygiene habits, healthy eating habits, etc.  When this email came to me I thought I’d share it in case there are others out there that are trying to watch your sugar intake.  Whether you’re diabetic, have cholesterol issues or what not, these sounded pretty good.   I know that I’ll give quite a few of them a try.

I realized that when I was put on a low fat/low cholesterol diet I removed those foods that were high in fat (or tried to do the best I could).  But what I also learned from watching a recent 60 minutes program “Is Sugar Toxic”? I had to make some changes.  When I took the fat out of the food, I was replacing more sugar in my body.  The show states that when food takes the fat out, it’s replaced with sugar to make it taste better.  So for those that are diabetic and also trying to watch your fat intake, this could be helpful.  I’m sure not a doctor by any means, I’m just speaking on what I’ve seen happen to my own body by removing those fatty foods.  My blood glucose numbers got higher!

That means the dang Easter candy is out!  Though I believe that all things are in moderation, I also believe that what I saw on the show to be eye opening.  No I’m not getting anything by promoting 60 Minutes or Every Day Living, I’m just trying to pass on a good word when I see it.  If you don’t have time to watch the video, let me share one important thing that surprised me the most.  These doctors did a study with healthy adults.  They put them in a room, where they were observed 24/7 on their eating habits.  The first month they were given food that was good for them, it was weighed out for size control.  They would monitor their blood levels for any changes.

The next month they gave foods full of sugar, kool aid, fatty foods, etc.  They monitored they blood levels every 30 minutes.  There was a noticeable change in their blood sugar levels within 2 weeks.  Just an eye opening thought.  Again, when I came across this site with the low sugar snacks, I had to post.

Here you go..

Low-Sugar Snacking
The best snacks for type 2 diabetes have no added sugar and combine protein and healthy fats with high–quality carbohydrates — an ideal mix for keeping hunger at bay and blood–sugar levels on an even keel. Choose one or two of the following snacks per day; I’ve also provided the total meal breakdowns for people who use the food-exchange system, and the total calories and grams of carbs for those who opt for carb–counting.

Part-Skim String Cheese
Perfect for on-the-go snacking, one stick of part-skim string cheese is packed with protein and calcium — plus, there’s minimal carbohydrate so this snack hardly impacts your blood sugar.
80 calories, 0 g carbohydrates
Exchanges: 1 medium-fat meat

 

Hard-boiled Egg Whites
Snacking on four hard-boiled egg whites will give you the boost you need to keep going in between meals. Because egg whites are pure, high-quality protein, they have minimal impact on your blood sugar. Plus, boiling eggs takes only a couple minutes, and they can be stored in the fridge, making them a great grab-and-go option during the week.
70 calories, 0 g carbohydrates
Exchanges: 2 very lean meat

Turkey or Ham Lettuce Wraps
Want to put a fun “twist” on a low-calorie snack? Wrap two ounces of turkey or lean ham in fresh, crispy lettuce — it’s a tasty combo that will satisfy your hunger and boost your energy levels.
70 calories, 2 g carbohydrates
Exchanges: 2 very lean meats

Whole Nuts
Nuts are one of nature’s perfect foods, since they offer a highly nutritious package of fiber, protein, and heart-healthy unsaturated fats, plus antioxidants. Because they’re portable and don’t require refrigeration, you can stash them in your purse or car for an “emergency snack” when you’re on a tight schedule. I recommend one ounce (about a quarter-cup, and don’t go overboard since they’re high in calories) of unsalted almonds, cashews, pecans, walnuts, peanuts, macadamia nuts, or soy nuts.
180 to 200 calories, 4 to 9 g carbohydrates
Exchanges: 4 fats

Cottage Cheese with Nuts or Flaxseed
Cottage cheese is packed with energy-boosting lean protein. Sprinkle two tablespoons of ground flaxseed (high in omega-3s and fiber) or one tablespoon of nuts on a half cup of fat-free or 1 percent reduced-fat cottage cheese for a nutritious, filling snack.
130 to 140 calories, 4 to 7 g carbohydrates
Exchanges; 2 lean meats, 1–2 fats

Peanut Butter with Celery Sticks
Here’s one yummy snack that deserves its popularity! Peanut butter delivers appetite-satisfying protein, and it’s a good source of monounsaturated (healthy) fat. Enjoy crunchy, low-calorie celery sticks with one level tablespoon of peanut butter (look for an all-natural brand with no added sugar or oils) for only 100 calories.
100 calories, 4 g carbohydrates
Exchanges: 2 fats

Pistachios
I single out pistachios for a couple of reasons: Of all types of nuts, they contain the highest level of phytosterols — natural plant compounds that have been shown to lower cholesterol. They’re also my “nut of choice” when it comes to weight loss: For 100 calories you get about 25 pistachio nuts (per nut, they’re the least caloric of all nuts) and, because you have to remove the shells, they’ll slow down your eating!
100 calories, 5 g carbohydrates
Exchanges: 2 fats

Edamame
Edamame (green soybeans) contain fiber-rich, high quality carbohydrate, protein, and heart-healthyomega-3 fats, a winning trio that helps keep blood-sugar levels steady. Buy them in the pod (like pistachios, the shells will slow down your eating) and steam or microwave a cup’s worth, snap them open, and pop ’em in your mouth — yum!
150 calories, 12 g carbohydrates
Exchanges: 1 medium-fat meat, 1 starch

Veggies with Guacamole or Hummus
Guacamole (a heart-healthy pick, thanks to themonounsaturated fats in avocado) and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up.
120 to 150 calories, 13 g carbohydrates
Exchanges: 2 vegetables, 1 to 2 fats

Sunflower Seeds
Sunflower seeds may be tiny, but they’re big on nutrition. Like nuts, they’re high in healthy fats and protein and low in carbs — the ideal nutrient ratio for a diabetes-friendly snack. As an added bonus, the seeds are rich in magnesium, a mineral that may aid in blood sugar control. A half cup of shell-on sunflower seeds is a good snack-sized portion (and removing the shells will slow down your munching). Ideally, choose unsalted seeds to keep sodium levels down.
120 calories, 4 g carbohydrates
Exchanges: 3 fats

Celery Sticks and Cream Cheese
Though it’s not as high in protein as cottage cheese or peanut butter, cream cheese is a soft, spreadable cheese that can be a satisfying addition to a snack of celery sticks (or another crisp veggie). Regular cream cheese is very high in fat, so make sure to choose a reduced-fat brand and limit your portion to two tablespoons.
80 calories, 2 g carbohydrates
Exchanges: 1.5 fat

Sugar-Free Gelatin
Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you’re following the exchange system, it’s considered a “free food” (meaning you can eat it whenever you like)!
10 calories, 0 g carbohydrates
Exchanges: free food

(I had no clue on this one.  I will be making more sugar free jello).

Veggies with Cottage Cheese
Looking for another way to enjoy protein-packed cottage cheese? Use it as a dipping sauce for your favorite crudités. Slice up cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese. You’ll feel full — without any guilt — in no time!
110 calories, 10 g carbohydrates
Exchanges: 2 lean meats; 1 ½ vegetables

Apple and Peanut Butter
Another high-scoring snack that can be quickly assembled by slicing a small apple and topping it with a level tablespoon of natural peanut butter. High in protein, high in fiber, and plenty of taste in every bite.
166 calories, 22 g carbohydrates
Exchanges: 1 fruit, 2 fats

Rice Cake with Cheese
Top a low-cal rice cake with a slice of reduced-fat or fat-free cheese. The cheese adds protein to keep you satisfied, and the entire snack is still pretty low in carbohydrates, making this a great choice for dieters with diabetes.
85 calories, 7 g carbohydrates
Exchanges: 1 lean meat, ½ starch

Yogurt with Flaxseed or Nuts
Yogurt is an excellent source of lean protein, which plays an important role in weight loss and managing blood sugar for type 2 diabetes. Top a six-ounce container of calcium-rich nonfat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed and you’ll add a heart-healthy boost of omega-3s. For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts. Note that I recommend artificially sweetened yogurt for diabetics rather than regular sweetened yogurt to keep carb intake to a minimum.
150 calories, 20 g carbohydrates
Exchanges: 1 to 2 fats, 1 fat-free milk

Oranges and Almonds
For an energy-boosting bite, this snack gets an A plus. Oranges have a high water content and more soluble fiber than most fruits, and almonds (ten make a great snack-sized portion) deliver a nutritious package of fiber, protein, and heart-healthy unsaturated fats.
150 calories, 21 g carbohydrates
Exchanges: 1 fruit, 2 fats

Soy Crisps
If you’re looking for an alternative to traditional high-fat snacks like potato chips, baked soy crisps are it. They’re full of satisfying crunch and low in calories and fat, but they still pack a nutritional punch because they contain soy protein and fiber. Check labels before you buy; some brands offer calcium-fortified or gluten-free flavors.
100 calories, 14 g carbohydrates
Exchanges: 1 lean meat, 1 starch

Sugar-free Ice Pops
Cool and refreshing, sugar-free ice pops are a delightful summer treat — but I actually recommend them to diabetics year-round as a low-calorie way to satisfy your after-dinner sweet cravings. Nutrition facts vary from brand to brand, but they’re all super low in calories and contain artificial sweeteners, and therefore have minimal impact on your blood sugar.
15 calories, 4 g carbohydrates
Exchanges: free food

You can go to www.joybauer.com and read about Food Cures for more information.  Joy has a cookbook that I may be ordering as well to help me on my way.

I’ve been doing a lot of baking lately and was asked yesterday by Craig, when we talked about sugars, how I felt about the kids eating these things as well.  And I do agree.  All things in moderation.  Will I take sugar completely from our house?  Most likely the answer is no.  But I will be more aware of what I’m using and making and giving the family.  If it’s not in the house, it can’t be eaten.  If it can’t be eaten as often, then maybe it can be forgotten.

All photos and words about the snacks came from Joy Bauer.

Will you be making wiser choices for your snacks?

Patricia – Two Girls Cooking

 

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