Pumpkin Pie Dip

Just in time for Halloween or Thanksgiving... Pumpkin Pie Dip!

Pair with some apples, graham crackers, or just eat it by the spoonful... either way, it's FRIGHTFULLY good!

PUMPKIN PIE DIP

Servings: LOTS.

Ingredients:

• 1 package instant vanilla pudding mix (can use sugar free, fat free)
• 1/2 cup milk (optional)
• 1 can (15 oz) of Libby's canned pumpkin
• 1 container (8 oz) Cool Whip (can use fat-free)
• 1 1/2 tsp pumpkin pie spice

Directions:

1. Mix all ingredients and store in the refrigerator.
2. Serve with graham crackers, vanilla wafers, ginger snaps, or apples.
3. Enjoy!

Protein Pancakes (No Powder Necessary)

Forget those damn Blueberry Banana Pancakes. Those things don't even taste like actual pancakes. But THESE do! 

Did I also mention they have 29g of protein with NO protein powder used in the batter? And that they are only 7+ on WW for the ENTIRE BATCH? Oh, yes.

These were made on a whim in my kitchen one day (literally, I just grabbed ingredients that had protein in them, avoiding powder after my last mishap) and they turned out fabulous. I then made them again, adapting the recipe (see below) to alter the nutrition a bit. Enjoy!

PROTEIN PANCAKES (NO POWDER NECESSARY)

Servings: 1 batch = about 4 pancakes

Nutritional Information:

WW Points Plus: 8+ for recipe #1, 7+ for recipe #2

Note: Nutrition on the left is for recipe #1, nutrition on right reflects recipe #2 (see below)

Ingredients:

• Recipe #1: Uses real eggs / no yogurt
• 2 eggs, slightly beaten
• 1/4 c lowfat cottage cheese
• 1/4 c oatmeal
• 2 TBSP flour
• 1/2 tsp almond extract
• 1/2 tsp vanilla extract
• Dash of pumpkin pie spice
• Optional: fruit topping
• Recipe #2: Uses egg substitute / yogurt
• 6 TBSP Egg Beaters
• 1/4 c lowfat cottage cheese
• 1/4 c oatmeal
• 2 TBSP flour
• 1/2 tsp almond extract
• 1/2 tsp vanilla extract
• Dash of pumpkin pie spice
• 1/4 c vanilla Greek yogurt

Directions:

1. Combine egg, oatmeal, cottage cheese, flour, extracts, and spice in a bowl and stir.
2. Following nonstick spray, place about 2 small spoonfuls of mixture in the pan. 
3. Let cook on low until mixture begins to bubble and then flip to the other side.
4. Top with yogurt/fruit/more spice and enjoy! 

Musical Joke Monday #2

Musical Joke Monday

Strawberry Shortcake

This used to be one of my Papa's favorite desserts. I'm not really a huge fan of the whole Angel Food cake thing (for the sugar value, I'd rather just have a Rice Krispie Treat instead), but this does make for a pretty tasty treat on a hot summer day. And for only 3+ WW points, why not? Enjoy!

STRAWBERRY SHORTCAKE

Servings: 1 shortcake

Nutritional Information:

WW Points Plus: 3+

Ingredients:

• 1 shortcake
• 2 TBSP Fat Free Whipped Cream
• 1/2 cup strawberries, sliced

Directions:

1. Top shortcake with whipped cream and strawberries... enjoy!

Chicken Pot Pie Muffins

Alright, I'm gonna be honest with y'all and say that these things were not nearly as delicious as the Cheesy Chicken Pastries I made last week. That being said, these things were pretty good (and surprisingly turned out better than I thought they would). You see, I tried using a specific recipe I found online, to which I discovered I was no Betty Crocker. In the end, I ended up throwing out that recipe and just decided it was time I got creative in the kitchen. This treat was the result. And boy was it a treat (once again served with my Berry Chicken Salad). And at only 2+ WW points per muffin who could go wrong? Enjoy!

CHICKEN POT PIE MUFFINS

Servings: 6-8

Nutritional Information:

WW Points Plus: Only 2+/muffin!

Ingredients:

• 2/3 c All-Purpose Baking Mix (or Bisquick)
• 1/3 c Milk
• 2 T egg substitute
• 1/2 c WW Mexican Blend Cheese
• 1/2 c mixed vegetables
• 4 oz pulled chicken

Directions:

1. Combine all purpose baking mix, milk, and egg substitute in a bowl.
2. Spoon a small amount into each baking tin.
3. Layer chicken, cheese, and veggies in each tin and cover with remaining mixture.
4. Bake at 375° F for about 20-25 minutes (or until golden brown).
5. Enjoy!

Note: Baking cups were used in the picture to the right... should I repeat this recipe in the future, I would have simply sprayed the pan with Pam and poured mixture directly into the tins.

 (button on right side of page)

Berry Chicken Salad

So I needed a filling, but low-WW-points side dish to go with my Cheesy Chicken Pastries (which were delicious by the way), and ended up just throwing together this nice little salad with the leftover chicken. Nothing too fancy, but just a reminder of a light side dish (other than plain veggies) that can always be paired with a meal. Enjoy!

BERRY CHICKEN SALAD

Servings: 1 bowl

Nutritional Information:

WW Points Plus: 1+ (for the chicken)

Ingredients:

• Fresh Express Salad Mixture (Iceberg/Romaine Lettuce, Carrots, Cabbage)
• 1/2 tomato, chopped
• 1/2 cup strawberries, chopped
• 1 oz pulled chicken, chopped
• Optional: nuts (to add more points if needed), other fruits, cheese, etc

Directions:

1. Top fresh salad with 1/2 cup of chopped strawberries, 1/2 tomato, and 1 oz pulled chicken.
2. Enjoy!

 (button on right side of page)

Cheesy Chicken Pastries

The smell alone of this dish was fantastic... even my dog can attest to that. There's just something about that fantastic smell of buttery biscuits baking in the oven. Now I know this doesn't exactly fall under my "low carb" plan for either my mom or my body/blood type, but sometimes you just have to splurge and indulge yourself in something extra delicious just for the fun of it. And I went ahead and paired this meal with my Berry Chicken Salad (very simple, see picture below) so it wasn't too high in WW Points value, but still filling and satisfying. 

Let me put it this way... You know it's good when you start with only two rolls on your plate and just can't help yourself from going back for more (both my mom and I did... my dad was out of town, otherwise I'm positive he would have too). Enjoy!

CHEESY CHICKEN PASTRIES

Servings: 8 pastries

Nutritional Information:

WW Points Plus: 4+ per pastry

Ingredients:

• 8 Reduced Fat Crescent Rolls
• 4 TBSP Philadelphia 1/3 Less Fat Cream Cheese
• 8 oz shredded/pulled chicken

Directions:

1. Preheat oven to 375° F.
2. Unwrap crescent rolls and place on a baking sheet.
3. Spread 1/2 TBSP cream cheese on each of the dough triangles and top with 1 oz of pulled chicken (see right).
4. Roll each crescent so that the point is facing up and roll the dough between your hands to make sure that the chicken/cheese is completely contained within the pastry (see image above).
5. Bake in the oven for about 11 minutes (make sure the bottoms of the rolls do not brown/burn).
6. Enjoy!

 (button on right side of page)

Chicken Parmesan Roll-Ups with Stuffed Ricotta Spinach

Hello, yummy! This dish was not only great in nutritional value, but was also fairly low in WW Points+ and absolutely delicious as well. Seriously, pictures and words can't even begin to do this dish justice. It's basically a combination of classic Chicken Parmesan with my recipe for Cheesy Lasagna Roll-Ups. Definitely one of my favorite recipes that I have made since I have started cooking (and my family really enjoyed this one too)! You ABSOLUTELY have to try this one yourself (and you know I mean it when I give a rave review like this one)... Enjoy!

CHICKEN PARMESAN ROLL-UPS with STUFFED RICOTTA SPINACH

Servings: 4

Nutritional Information:

WW Points Plus: 3+ for one roll-up, 7+ for two roll-ups (assuming 2 oz of chicken per roll-up)

Note: Nutritional values below do not reflect chicken or spinach and are for two roll-ups (1/4 dish) (3+)

Ingredients:

• 8 chicken cutlets (about 2-3 oz each), pounded
• 1/3 cup Panko breadcrumbs
• 2 TBSP Parmesan cheese
• 3 TBSP egg beaters (or egg whites)
• 2 oz frozen spinach (or to taste)
• 3 TBSP part skim ricotta cheese
• 1/2 cup WW Italian blend cheese
• 1/2 cup Light Ragu sauce, no sugar added
• Optional: salt/pepper/Italian spices to taste

Directions:

1. Cook spinach according to package directions (if frozen) and place in the freezer to cool.
2. Take each cutlet and place between two pieces of tin foil and hammer chicken until flat.
3. In one bowl, combine 1/3 cup Panko and 1 TBSP Parmesan cheese.
4. In another bowl, pour 2 TBSP egg beaters (or egg whites).
5. In a third bowl, combine 1 TBSP Parmesan cheese, 1 TBSP egg beaters, 3 TBSP ricotta cheese, and 1/4 c WW Italian cheese.
6. Remove spinach from the freezer and remove all excess water using paper towels.
7. Add dried spinach to the third bowl of cheese/egg mixture.
8. Fill each chicken cutlet with a spoonful of the cheese/egg/spinach mixture and roll up.
9. Dip chicken in the bowl with plain egg and then roll in the Panko/cheese mixture.
10. Repeat steps 8-9 until all chicken has been filled and coated (see picture to the right).
11. Bake chicken for about 22 minutes at 360° F.
12. Remove chicken from the oven and top with one spoonful of sauce and WW Italian cheese (from the remaining 1/4 cup).
13. Allow chicken to cook for about 3-5 more minutes (or until cheese begins to melt).
14. Enjoy!

 (button on right side of page)

Melt-in-Your-Mouth Chicken

Protein-packed sauce that makes a wonderful topping for melt-in-your-mouth chicken... Enjoy!

MELT-IN-YOUR-MOUTH CHICKEN

Servings: 5

Nutritional Information:

WW Points Plus: 1+/oz of chicken, 2+ for 1/5 serving of sauce/mixture

Note: Nutritional values below are for 1/5 serving of sauce/mixture (chicken not included)

Ingredients:

• 2-5 boneless/skinless chicken breasts
• 1 cup Greek yogurt (I used FAGE 0%)
• 1/2 cup Parmesan cheese
• 1 tsp garlic powder
• Optional: 1/2 tsp seasoning salt, pepper to taste (see below)

Directions:

1. Combine Greek yogurt and Parmesan cheese, along with garlic powder.
2. Coat chicken throughly with mixture.
3. Bake at 375° F for about 45 minutes (watch to make sure chicken does not burn).
4. Enjoy!

Crockpot Chicken Broccoli Divan

I'm going to keep this one short... Who doesn't love a good crockpot meal? Enjoy!

CROCKPOT CHICKEN BROCCOLI DIVAN

Servings: 6

Nutritional Information:

WW Points Plus: 3+ for 1/6 serving, 1+/oz of chicken = about 7+

Note: Nutritional values below are for 1/6 serving of sauce only (does not include chicken or broccoli)

Ingredients:

• 2-5 boneless/skinless chicken breasts
• 1 bag of frozen broccoli cuts
• 1 can of Healthy Request Cream of Chicken soup
• 3 TBSP mayonnaise
• 2 tsp lemon juice
• 1/2 c WW Mexican blend (or cheddar) cheese

Directions:

1. Place chicken in the bottom of the crockpot and layer with 1/2 package of frozen cut broccoli (serve the rest later with dinner).
2. Combine soup, mayonnaise, and lemon juice in a separate bowl and add mixture to the crockpot.
3. Top with WW Mexican blend or cheddar cheese and cook in crockpot for about 4-5 hours on low.
4. Note: if cooking in the oven, bake for about 45 minutes or so on 350°F.
5. Enjoy!

Crockpot Italian Chicken

Contrary to popular belief, this recipe is actually different from the Italian Parmesan Chicken dish I made last month (and this one was far more delicious in my opinion). Just make sure you don't cook your chicken too long... For only three ingredients and a few minutes of prep time, it's a fantastic go-to dish. Enjoy!

CROCKPOT ITALIAN CHICKEN

Servings: 3

Nutritional Information:

WW Points Plus: 1+/oz of chicken and 3+ for 1/3 serving of sauce/mix = about 7+ total

Ingredients:

I only used a "half" of each of the ingredients... feel free to use a "full" serving of each if you would like (I was just trying to cut down on fat/sodium).

• 2-4 Boneless/Skinless Chicken Breasts
• 1/2 can Campbell's Healthy Request Cream of Chicken Soup
• 4 oz (1/2 pkg) Philadelphia Cream Cheese (1/3 less fat)
• 1/2 packet Kraft Italian Anything Mix

Directions:

1. Combine all ingredients in a Crockpot and cook on low for 3 hours (or high for 1 1/2 hours).
2. Pretty simple isn't it? Enjoy!

Mac & Cheese Mugs

There's a quote from Thomas Edison when asked about his invention of the lightbulb... it goes something like this:

"I have not failed 1,000 times. I have successfully discovered 1,000 ways to NOT make a light bulb."

Well, my experiments in the kitchen were kind of similar. Except I did not fail 3 times. I just successfully discovered 3 ways how NOT to make Mac & Cheese in the microwave.

The first time through, I followed the recipe I found, but used Weight Watchers Mexican blend cheese and used 1/4 cup milk as suggested. Not only was water all over my microwave during cooking, but the consistency was way off, making it taste like pasta with cheese difficult to chew. I present to you Exhibit A off to the right (photos of the overflowing microwave not pictured)... FAIL. 

So then I mixed things up a bit for my dad's portion, still keeping with the mug concept. Water still went everywhere, but this time when it all spilled over, I just went with it. When the pasta was fully cooked, I added only a SPLASH of milk (think 1/8 cup) and stirred in the real deal of cheddar cheese, not re-microwaving it. I present to you Exhibit B off to the left... PASS on presentation, SEMI-FAIL on nutrition (see below... it was full of fat... and not the good kind).

Then it came time to make my mom's mug of mac and cheese. By this point, I was frustrated having to sop up so much water from the microwave, so I actually went ahead and grabbed a bowl and microwaved hers as normal. When the pasta was cooked (or when I thought it looked done), I poured the noodles into a mug to match the others. Again, I added a splash of milk, and this time used Parmesan cheese, not only in the hopes that it would not coagulate like my first attempt, but also to help lessen the amount of points within the dish. This one actually came out fairly well (I think... my mom was the real judge). I present to you Exhibit C off to the right... SEMI-FAIL on preparation by cooking it in a bowl and not a mug, but PASS on presentation and PASS on nutrition, so overall? WIN!

Yes, I know what you're thinking... why not just whip up some Easy Mac? It has EASY in its name, right? True, and for a lunch at work I might agree. But let's compare some nutritional values, shall we?

LOSER: Velveeta Mac & Cheese: 650 mg sodium, 31 carbs, 1 fiber, 10% calcium 

WINNER: My Parmesan Mac & Cheese Mug: 133 mg sodium, 22 carbs, 3 fiber, 13% calcium

CREDIT

And yes, I also know what you're thinking... if you made the third mug in a bowl, why didn't you keep it in it? Well, this is actually a bit of developmental psychology (yeah, you heard me)... while adults eventually outgrow their childhood concrete thinking, they will still always think the taller bowl has "more" (see right). No one wants to look at their large bowl of macaroni and cheese, frown, and think... "Well that's not fair, Joey has more than me!" That's just no fun. But pour that same amount of pasta into a tall mug and voila! Your perceived amount of pasta has magically increased! How's that for combining psychology and cooking for ya? So next time, use the smaller plate or bowl for the same portion size... you'll end up perceiving that you are eating more, but will end up eating less (read: the correct portion) in reality. Cool trick, huh?

"This is good stuff, kids!"

Alright, so hypothetical quotes from Thomas Edison and psychology concepts aside, this dish was pretty good. Even Piaget would agree.

MAC & CHEESE MUGS

Servings: 1

Nutritional Information:

WW Points Plus: 4+ using Parmesan cheese, 6+ using Cheddar cheese

Note: Nutritional values with 1 TBSP Parmesan cheese and 1/4 cup Sharp Cheddar, respectively

Ingredients:

• 1 oz Whole Wheat Penne Pasta (about 1/3 cup)
• 1/2 cup water
• 1/8 cup (2 TBSP) milk
• Optional Cheeses: 
• 1/4 cup Shredded cheese
• 1/3 cup other cheese
• 1 TBSP Parmesan cheese (your choice)

Directions:

1. If you want the pasta to cook faster and don't mind cleaning up a bit of a spill, then add pasta and water to a large mug. Otherwise, just make things easier on yourself and cook it in a bowl and transfer the pasta for presentation later.
2. Cook pasta in 1-2 minute intervals, stirring the pasta occasionally. When much of the water has evaporated (or spilled over), and the pasta is cooked, remove from the heat. If using a bowl, transfer pasta into a small mug (we want your guests/family to think they are eating more than they are).
3. Remove any remaining water and add about 1-2 TBSP milk and stir. While warm, add cheese and stir. Only put back into the microwave if you feel it is necessary.
4. Enjoy your low-sodium, homemade, and deliciously cheesy treat!