Healthy Versions- Foods We Love Slimmed Down

Count on good Ole Betty Crocker, again. I found some delicious looking recipes to share with you today.

Skinny Stuffed Chicken Parmesan

• Prep Time 20 min
• Total Time 55 min
• Servings 6

Ingredients

6

boneless skinless chicken breasts (about 5 oz each)

1

box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained

2

oz 1/3-less-fat cream cheese (Neufchâtel), softened

1/4

cup shredded Parmesan cheese

1/2

teaspoon dried basil leaves

1

clove garlic, finely chopped

1/4

cup fat-free egg product

12

stone-ground wheat crackers, crushed (about 1/2 cup)

1

teaspoon dried basil leaves

1/2

teaspoon pepper

1

cup Muir Glen™ organic Italian herb pasta sauce

1/4

cup shredded mozzarella cheese (1 oz)

Directions

Directions

• Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
• In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.
• In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
• Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating.

Nutrition Information

Serving Size: 1 Serving

Calories

290

Calories from Fat

100

Total Fat

11g

Saturated Fat

4 1/2g

Trans Fat

0g

Cholesterol

100mg

Sodium

450mg

Total Carbohydrate

10g

Dietary Fiber

2g

Sugars

3g

Protein

38g

% Daily Value*:

Vitamin A

80%

Vitamin C

2%

Calcium

15%

Iron

15%

Exchanges:

1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choice

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Tips: 

Use the sauce of your choice, as long as it is not overly fat or sugar laden. Watch for those " trick" words, as sugar is hidden in many forms, such as fructose and high fructose corn syrup, among many others.  See: http://www.sugarscience.org/hidden-in-plain-sight/#.V2M78aJTLYg

Use the spinach of your choice. 

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Skinny Skillet Lasagna

• Prep Time 30 min
• Total Time 30 min
• Servings 6

Ingredients

1

lb extra-lean (at least 93%) ground beef

1

small onion, chopped (1/3 cup)

2

cloves garlic, finely chopped

1

jar (25.5 oz) Muir Glen™ organic Italian herb pasta sauce

1 1/2

cups water

1

tablespoon ketchup

3

cups (6 oz) uncooked mini-lasagna noodles (mafalda)

1/2

cup chopped green bell pepper

1

teaspoon dried basil leaves

1

cup shredded reduced-fat Italian cheese blend (4 oz)

Directions

Directions

• In 12-inch nonstick skillet, cook ground beef, onion and garlic over medium-high heat for 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked; drain.
• Stir in remaining ingredients except cheese. Heat to boiling. Reduce heat to low; simmer uncovered 10 to 12 minutes, stirring occasionally. Sprinkle with cheese.

©2016 ®/TM General Mills All Rights Reserved

 

Serving Size: 1 Serving

Calories

330

Calories from Fat

70

Total Fat

8g

Saturated Fat

3 1/2g

Trans Fat

0g

Cholesterol

50mg

Sodium

530mg

Total Carbohydrate

38g

Dietary Fiber

4g

Sugars

7g

Protein

27g

% Daily Value*:

Vitamin A

20%

Vitamin C

15%

Calcium

15%

Iron

25%

Exchanges:

2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

 

Skinny Sweet and Sour Chicken

• Prep Time 25 min
• Total Time 25 min
• Servings 5

Ingredients

2

teaspoons canola or olive oil

1

lb boneless skinless chicken breasts, cut into 1-inch cubes

1/4

teaspoon salt

1

green bell pepper, cut into 1-inch pieces

1

red bell pepper, cut into 1-inch pieces

1

small onion, sliced into thin wedges

1

cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)

1

can (8 oz) pineapple chunks in unsweetened juice, drained and liquid reserved

1/4

cup rice vinegar

1/4

cup brown sugar

4

teaspoons cornstarch

1/8

teaspoon crushed red pepper flakes

4

cups hot cooked instant brown rice

Directions

Directions

• In 12-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken with salt; cook and stir 4 to 5 minutes or until chicken is no longer pink in center. Remove from skillet.
• In same skillet, cook bell peppers and onion over medium-high heat 3 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Return chicken to skillet.
• In small bowl, mix broth, reserved pineapple liquid, vinegar, brown sugar, cornstarch and crushed red pepper flakes; stir into chicken mixture. Add pineapple; heat to boiling. Reduce heat; cook uncovered, stirring frequently, until sauce is thickened and bubbly. Serve over rice.

Nutrition Information

©2016 ®/TM General Mills All Rights Reserved

Serving Size: 1 Serving

Calories

350

Calories from Fat

50

Total Fat

6g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

55mg

Sodium

300mg

Total Carbohydrate

50g

Dietary Fiber

3g

Sugars

16g

Protein

25g

% Daily Value*:

Vitamin A

20%

Vitamin C

45%

Calcium

4%

Iron

10%

Exchanges:

2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

3

*Percent Daily Values are based on a 2,000 calorie diet.

Skinny Garlic Shrimp Pasta

• Prep Time 30 min
• Total Time 30 min
• Servings 6

Ingredients

8

oz uncooked multigrain angel hair (capellini) pasta or spaghetti

4

cups fresh baby spinach leaves

1 1/2

cups halved cherry tomatoes

3

teaspoons olive oil

1

medium onion, finely chopped (1/2 cup)

1 1/2

lb fresh medium shrimp, peeled, deveined and tail shells removed

3

cloves garlic, finely chopped

1/4

teaspoon crushed red pepper flakes

1/2

cup dry white wine or Progresso™ reduced-sodium chicken broth (from 32-oz carton)

1/4

cup Progresso™ reduced-sodium chicken broth (from 32-oz carton)

1/4

teaspoon salt

1/8

teaspoon pepper

3

tablespoons chopped fresh parsley

2

tablespoons butter

Directions

Directions

• In 5-quart saucepan or Dutch oven, cook pasta as directed on package. Drain; return to saucepan. Stir in spinach, tomatoes and 2 teaspoons of the oil. Cover to keep warm.
• While pasta is cooking, in 12-inch nonstick skillet, heat remaining 1 teaspoon oil over medium-high heat. Add onion; cook and stir 1 minute. Add shrimp, garlic and pepper flakes; cook and stir 2 minutes.
• Stir in wine, broth, salt and pepper; cook 2 minutes or until shrimp are pink and firm. Remove from heat; stir in parsley and butter until butter is melted. Add shrimp mixture to pasta mixture in saucepan; toss to mix.

Nutrition Information

Serving Size: 1 Serving

Calories

300

Calories from Fat

80

Total Fat

9g

Saturated Fat

3 1/2g

Trans Fat

0g

Cholesterol

170mg

Sodium

370mg

Total Carbohydrate

30g

Dietary Fiber

4g

Sugars

3g

Protein

25g

% Daily Value*:

Vitamin A

50%

Vitamin C

15%

Calcium

8%

Iron

30%

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

2

*Percent Daily Values are based on a 2,000 calorie diet.

 

©2016 ®/TM General Mills All Rights Reserved

Tips:

I copied these recipes from the Betty Crocker Website. They promote certain brands, I do not. Use what you have available, just make sure you check the ingredients , as obviously it can make a difference in the nutrition/ calorie counts.

 
How about dessert?

Skinny Peach Cobbler

• Prep Time 15 min
• Total Time 1 hr 30 min
• Servings 6

Ingredients

1

cup Bisquick Heart Smart® mix

1/4

teaspoon ground cinnamon

1

cup fat-free (skim) milk

3

tablespoons canola oil

3/4

cup sugar

1

can (29 oz) peach slices in light syrup, drained

1

teaspoon lemon juice

Vanilla reduced-fat ice cream, if desired

Directions

Directions

• Heat oven to 375°F. In ungreased 8-inch square (2-quart) glass baking dish, stir Bisquick mix and cinnamon. Stir in milk and oil with wire whisk or fork until blended.
• In medium bowl, mix sugar, peaches and lemon juice. Spoon over batter in baking dish.
• Bake 50 to 55 minutes or until golden brown. Let stand about 20 minutes before serving. Serve warm with ice cream. 

• Nutrition Information

  Serving Size: 1 Serving

  Calories

  280

  Calories from Fat

  70

  Total Fat

  8g

  Saturated Fat

  1/2g

  Trans Fat

  0g

  Cholesterol

  0mg

  Sodium

  190mg

  Total Carbohydrate

  49g

  Dietary Fiber

  2g

  Sugars

  35g

  Protein

  3g

  % Daily Value*:

  Vitamin A

  15%

  Vitamin C

  4%

  Calcium

  15%

  Iron

  6%

  Exchanges:

  1 Starch; 1/2 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

  Carbohydrate Choice

  3
  *Percent Daily Values are based on a 2,000 calorie diet. 

©2016 ®/TM General Mills All Rights Reserved

Skinny Chocolate-Almond Pudding Cake

• Prep Time 20 min
• Total Time 1 hr 30 min
• Servings 9

Ingredients

1

cup Gold Medal™ all-purpose flour

1/2

cup granulated sugar

1/4

cup chopped almonds, toasted*

1/4

cup unsweetened baking cocoa

2

teaspoons baking powder

1/4

teaspoon salt

1/2

cup fat-free (skim) milk

2

tablespoons canola oil

2

teaspoons vanilla

1/4

teaspoon almond extract

3/4

cup packed brown sugar

1/4

cup unsweetened baking cocoa

1 3/4

cups water

Vanilla reduced-fat ice cream, if desired

Directions

Directions

• Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In medium bowl, mix flour, granulated sugar, almonds, 1/4 cup cocoa, the baking powder and salt. Stir in milk, oil, vanilla and almond extract until blended. Spread batter in pan.
• In 1-quart saucepan, mix brown sugar and 1/4 cup cocoa with wire whisk. Stir in water. Heat just to boiling, stirring occasionally. Pour over batter.
• Bake 35 to 40 minutes or until center is set. Cool 30 minutes before serving.
• To serve, spoon warm cake into individual dessert bowls; spoon pudding from baking dish over cake. Serve with ice cream.

Nutrition Information

 

Serving Size: 1 Serving

Calories

240

Calories from Fat

50

Total Fat

6g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

0mg

Sodium

190mg

Total Carbohydrate

44g

Dietary Fiber

2g

Sugars

30g

Protein

3g

% Daily Value*:

Vitamin A

0%

Vitamin C

0%

Calcium

10%

Iron

10%

Exchanges:

1 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choice

3

*Percent Daily Values are based on a 2,000 calorie diet.

©2016 ®/TM General Mills All Rights Reserved

Moderation is the key in any healthy living diet. Some of these foods are not really LOW CALORIE, but, they are slimmed down versions of foods we love. So, obviously, this does not mean all you can eat. Add salads to your dinners, or more vegetables. Have one dessert occasionally, not after each meal. Common sense is the word.