Saturday, August 29, 2009

Paula Deen's Lean: Chicken Nuggets with Honey Mustard Dipping Sauce



Chicken nuggets! Definitely a kid favorite and something adults enjoy just as well. However, as "grown-ups", we sometimes deny ourselves certain foods that we categorize as "For Kids Only". Well, not with this recipe!!


These chicken nuggets are healthy, baked and delicious. Paired with the right side, these nuggets make a great meal. Alone, they make a wonderful appetizer. I think I may have also found another addition to the Game Day menu!


CHICKEN NUGGETS WITH HONEY MUSTARD DIPPING SAUCE
SERVES 12


INGREDIENTS:


6 Chicken breast fillets, cut into 1 1/2 inch cubes
2 cups crushed BAKED LAY'S sour-cream-and-onion flavored chips
2 tablespoons FAT FREE or 1% milk
1 egg or egg substitute equivalent



DIRECTIONS:


Preheat the oven to 350 degrees. Spread the crushed chips in a shallow dish. Beat together the egg and milk in a shallow bowl. Dip the chicken cubes into the egg mixture, then dredge in the chips. Place the chicken nuggets on a sprayed baking sheet. Bake for 15 to 18 minutes, on until golden brown. Chicken nuggets can be frozen after baking. Serve with your favorite sauce, such as ranch dressing or honey mustard.



HONEY MUSTARD:


3/4 cup HELLMAN'S LIGHT MAYONNAISE
3 tablespoons honey
2 tablespoons yellow mustard
1 tablespoon lemon juice
Horseradish, to taste
2 tablespoons orange juice


Combine all ingredients except orange juice; stir well. Thin to dipping consistency with orange juice. Cover and chill for at least one hour.


RESULTS:


It was easy, healthy and fast. Everyone loved it and I will definitely make it again...soon! Next time, I may try using different flavored chips or just make a batch using plain BAKED LAY'S. Please give this recipe a try and let me know what you think. I would love to hear how you made this recipe work for you! ENJOY!


NUTRITION FACTS (Per Serving): 98.25 calories; 1.75g fat;  7.18g carbohydrate;  13.74g protein;  .67g fiber
HONEY MUSTARD: 34.1 calories;  1.08g fat;  6.91g carbohydrate;  .14g protein;  .1g fiber

Tuesday, August 25, 2009

Paula Deen's Lean: Three Meat Pasta

I have three words for Three Meat Pasta...yum, yum, yum!! This dish is so rich and delicious; even with cutting out tons of added fat and calories. It still tastes too good to be the light version, so I can't even imagine what the real thing tastes like. Follow this recipe for a hearty meal that is sure to fill you up and not leave you feeling guilty.


THREE MEAT PASTA
YIELDS 6 SERVINGS


INGREDIENTS


12 ounces  WHOLE WHEAT angel hair pasta
2 cups cooked chicken (I added some spice to mine; Red Pepper Flakes)
2 cups cooked Lean Jennie-O TURKEY Smoked Sausage
2 cups cooked lean ham, cubed
1 large red pepper, chopped
1 large yellow onion, chopped
1 cup KRAFT FAT FREE Cheddar cheese, shredded
16 ounces 1% or FAT FREE cottage cheese
1/2 cup  FAT FREE sour cream
3 chicken bouillon cubes (reduced-sodium)
1 cup hot water
1  cup Parmesan cheese, grated (Save 1/2 cup for topping)

DIRECTIONS

Preheat oven to 350 degrees F.

In a large pot, boil salted water for angel hair pasta. When cooked, drain and set aside.

In a large bowl mix together the chicken, sausage, ham, onions, red pepper, cheddar cheese, cottage cheese, and sour cream. Mix in the pasta.

In a separate small pot, dissolve bouillon cubes with hot water and pour over the meat and pasta.

Pour mixture into a 9 by 12 by 2-inch greased baking dish and top with the Parmesan cheese. Bake for 30 to 35 minutes or until the bubbling around the edges.

RESULTS



This dish turned out really well. I actually goofed and used only two chicken cubes, but it still had tons of flavor. This dish is very filling and although it claims to only yield 4-6 servings, I would say 6-8. A little goes a long way! Check out Paula Deen's original Three Meat Pasta recipe.

Try out this leaner version of Paula's amazing dish and let me know if you made any different healthy changes to this recipe. ENJOY!

NUTRITION FACTS (per serving): 555.83 calories;  9.46g fat;  65.86g carbohydrate;  54.79g protein; 5.68g fiber

Monday, August 24, 2009

Paula Deen's Lean: Hot Asparagus Dip

Oh my goodness! I absolutely loved this recipe! I would describe the taste and texture similar to that of an artichoke dip, but a little bit more of a bold flavor. If you like artichoke dip and asparagus, then you will probably enjoy this delicious, easy-to-make appetizers.


HOT ASPARAGUS DIP
Serves 8


INGREDIENTS:
Two 12-ounce cans asparagus spears
1 1/2 cups Light Hellmann's Mayonnaise
1 1/2 cups freshly grated Parmesan cheese, plus additional for sprinkling
2 cloves garlic, shopped
Salt and Pepper to taste


DIRECTIONS:
Preheat the oven to 350 degrees. Drain and chop the asparagus. Add the remaining ingredients and mix; pour into baking dish. Bake for 20 to 25 minutes until slightly brown and bubbly. Remove from oven and sprinkle with additional Parmesan cheese. Serve hot with lightly toasted French bread rounds or multigrain pita chips.


RESULTS:The first night I served this, I used lightly toasted multigrain bread. The next day, I made myself a little snack with a serving of left-over dip and sliced whole wheat flat bread. It was delicious!

Another quick, simple, delicious and nutritious recipe...inspired by Paula Deen and easily made lean! ENJOY!!

NUTRITION FACTS (per serving): 144 calories;  8.5g fat;  10.3g carbohydrate; 9.1g protein;  1.8g fiber


Thursday, August 20, 2009

Lean Deen: Mexican Chicken


As I was hoppin' around Paula Deen's recipe page at pauladeen.com,  I found a link labeled Kid Friendly, which holds tons of recipes that children can both enjoy eating and help you make. On this night, Mexican Chicken looked like the perfect choice. Because my daughter is only one, this was something I had to tackle on my own. But since it is intended for kids, it was that much easier. Most importantly, it looked and sounded delicious!


Sooooo... I reviewed the recipe, made some adjustments, added a few things and there we have it! A healthy, hearty, kid and adult friendly meal.

MEXICAN CHICKEN
Serves 8

INGREDIENTS:
Vegetable oil cooking spray
1 (10 3/4-ounce) can Campbell's Healthy Request cream of chicken soup
1 (10 3/4-ounce) can Campbell's cheddar cheese soup
1 (10 3/4-ounce) can Campbell's Healthy Request cream of mushroom soup
1 (10-ounce) can tomatoes
1 cups leftover cooked chicken
1 (11 1/2-ounce) package WHOLE WHEAT flour tortillas
2 cups shredded 2% Mexican cheese
1 large green pepper; sliced
1 large red pepper; sliced
1/2 small onion; sliced



Optional (for serving):


* Fat Free Sour Cream
* Chopped Scallions
* Salsa



DIRECTIONS:
Preheat the oven to 350 degrees F. Spray a 13 by-9-inch pan with the cooking spray.

In a pan, saute the sliced onions and peppers; set aside.



In a large bowl, stir together the 3 kinds of soup and the tomatoes. Stir in the chicken.


Layer the tortillas and the chicken mixture in the pan, beginning and ending with tortillas. Also layer the peppers and onions with the chicken mixture, between the tortillas. Sprinkle the cheese over the casserole and bake for 30 minutes


RESULTS:
We thought that this dish was AWESOME!! Because my bake ware collection is lacking in some
areas, I used two smaller dishes.



This actually allowed me to make one with tomatoes and one without! Using two smaller dishes only required me to use 8 tortillas, as opposed to 10-11 (less calories!). One more thing that I did was to sprinkle chili powder on the chicken before baking it; adding a bit more flavor to the dish. As you can see in the picture, I served eat piece with a topping of salsa, sour cream and chopped scallions.


Try it out and let me know what you think of this leaner Mexican Chicken dish! ENJOY!

NUTRITION FACTS (per serving): 401 calories;  10.88g fat;  38.28g carbohydrate;  24.47g protein;  4.3g fiber

Monday, August 17, 2009

Lean Paula Deen: Cheesy Broccoli Bake

Vegetables were not my number #1 favorite thing to eat as a child. The solution: smother them in cheese! To this day, I still love to melt some Velveeta cheese over my steamed broccoli. Well, Paula has a wonderful, more "grown-up" way to completely cover this nutritious green veggie in creamy, delicious Velveeta. This side dish is called a Cheesy Broccoli Bake, which I found in the pages of her Lady & Son's Savannah Country Cookbook.


CHEESY BROCCOLI BAKE
Serves  10
2 pounds fresh broccoli, trimmed and cut-up

1/4 cup chopped celery
1/4 pound fresh mushrooms, sliced
1/4 cup chopped onion
1 tablespoon "I Can't Believe It's Not Butter"

One 8-ounce can sliced water chestnuts
One 10-3/4 ounce can condensed HEALTHY REQUEST cream of mushroom soup
1/2 pound 2 % Velveeta
1/2 teaspoon garlic salt
1/4 teaspoon pepper
1 cup grated FAT FREE Cheddar cheese


DIRECTIONS


Preheat oven to 350 degrees. Steam broccoli for 10 minutes. Saute celery, mushrooms and onion in butter for 10 minutes; drain. Combine broccoli, saute mixture and water chestnuts. Heat soup and Velveeta in saucepan over low heat until cheese melts. Pour over broccoli mixture. Stir in garlic salt and pepper. Place in greased casserole dish. Bake for 25 minutes. Sprinkle top with grated cheese.


MY SIMPLE SWITCHES:


* Use Campbell's Healthy Request Cream of Mushroom Soup
* Use 2% Velveeta
* Use 2% or Fat Free grated Cheddar
* Use only 1 Tablespoon of I Can't Believe It's Not Butter.(This cuts 11 grams of fat & about 10 grams of saturated fat from the entire dish!)





When I made this dish, I left out the water chestnuts. Our family personally does not care for them, but we still like a little crunch. Instead, crush about 1/2 cup of Reduced-Fat Ritz crackers and sprinkle on top before baking. It adds a little texture to the broccoli bake. Overall, I would say this dish does extremely well when lighter ingredients are substituted. It wasn't missing a thing! I hope you ENJOY!!

NUTRITION FACTS (per serving): 137.2 calories;  5.1g fat;  16.17g carbohydrate; 11.25g protein;  3.4g fiber

Saturday, August 15, 2009

Lean Paula Deen: Alice Jo's Spaghetti

In the mood for a little Italian? On this particular night, my family was craving some good-old spaghetti. What I love about this dish, especially in these times, is that it can feed a lot of people for very little money. Normally it is just myself, my husband (Rudy) and my daughter at the dinner table. But on this night I was also cooking for my sister and her husband. Therefore, I needed something that everyone was sure to like and plenty to satisfy our appetites.

I was looking for a recipe that was a little more sassy than a traditional sauce. On my search for the perfect spaghetti recipe, I stumbled upon Paula Deen's "Alice Jo's Spaghetti Sauce." The ORIGINAL RECIPE can be found on her website at:
http://www.pauladeen.com/recipe_view/165


MY HEALTHY TWIST:
The changes that I made to this recipe were minimal. Here is what I did:



* Use 90/10 extra lean ground beef
* Sub 2 tablespoons of Splenda for sugar
* Instead of regular spaghetti noodles, I used WHOLE WHEAT
* Topped dish with Reduced-Fat Parmesan cheese


This sauce was delicious! To complete the meal, I served this dish with garlic bread and a salad. No one left the table hungry and there was even enough for lunch the next day. A flavorful dinner for 4 for under $20...not too bad if you ask me! ENJOY!!

Thursday, August 13, 2009

Lean Paula Deen: The Lady's Cheesy Mac

Who doesn't like mac n'cheese? I have yet to meet a person that doesn't appreciate a dish of pasta smothered in cheese! If they don't, it's probably not the taste they dislike, but it's the nutritional facts they aren't to keen on . If that sounds like you, then you might enjoy my healthy version of this once high-carb, high-fat, high-everything, yummy-in-your-tummy, make you feel good, "Queen of Comfort Foods"...macaroni and cheese!

THE ORIGINAL:
4 cups cooked elbow macaroni, drained
2 cups grated Cheddar cheese
3 eggs, beaten
1/2 cup sour cream
4 tablespoons (1/2 stick) butter, cut into pieces
1/2 teaspoon salt
1 cup milk, or equivalent in evaporated milk



Preheat the oven to 350 degrees. After the macaroni has been boiled and drained, add Cheddar cheese while macaroni is still hot. Combine remaining ingredients and add to macaroni mixture. Pour into casserole dish and bake for 30 to 45 minutes. Top with additional cheese, if desired.


MY HEALTHY TWIST:
4 cups cooked Whole Wheat elbow macaroni, drained
1 16 oz container of 1% Cottage Cheese
4 Egg Whites, beaten
1/2 cup Fat Free Sour Cream

NO BUTTER
1/2 teaspoon salt
1 cup 1% milk
16 oz 2% Velveeta cheese (cut into pieces
)


Follow the cooking directions for the original recipe, mixing all the ingredients with the "still-hot" pasta. If you choose, you can top the dish off with some 2% Cheddar cheese before popping it in the oven.


I love this dish! You can easily make it a meal by mixing in diced cooked chicken and broccoli. A comfort food that your health-conscious self can feel comfortable eating. ENJOY!!

NUTRITION FACTS (per serving): 385 calories;  10g fat;  41g carbohydrate;  36g protein;  3.5g fiber


Saturday, August 8, 2009

Lean Paula Deen: Better Than Sex? Yes! Cake

My first attempt at a southern inspired dessert recipe was nothing less than "sweet success." Paula Deen's Better Than Sex? Yes! Cake is another great treat taken from the Lady and Son's Cookbook. With my easy modifications to this once sinful sweet-treat, you can now truly "have your cake and eat it too."

Ingredients:

1 box chocolate cake mix
1 small can of sweetened condensed milk (Fat Free)
1 jar of caramel topping
4-6 fun size candy bars (Twix were delicious!)
1 container of Fat Free Cool Whip


Optional: Vanilla Frozen Yogurt or Edy's Slow Churned Vanilla Bean Ice Cream

Directions:

Prepare the cake according to the box directions, but you will need to make the following substitutions to make it lower in fat.

* Use 4 egg whites in place of 3 whole eggs
* Substitute apple sauce for oil; use the same measurement

- Once the cake has baked, poke it with tooth picks all over the surface. Make sure the tooth pick reaches through to the bottom or very close to it. You want the milk and caramel to be able to soak throughout the cake.

- Poor the milk completely over the cake, then the caramel.

- Refrigerate for at least 1 hour before serving.

To Serve:

- Top the cake piece with a scoop of Cool Whip, with a scoop of vanilla ice cream on the side.

-Sprinkle with crushed candy bar.

-ENJOY!!!

Thursday, August 6, 2009

Lean Paula Deen: Cheeseburger Meatloaf and Sauce

In this wonderful dish, Paula Deen meets Jimmy Buffett to create a "Cheeseburger Meatloaf in Paradise!" It is a wonderful, hearty recipe that is sure to please any man sitting around your dinner table. However, it is light enough for ladies to enjoy as well...just as long as you follow my healthy suggestions.


The Original Recipe
(Serves 6 to 8)


2 pounds ground beef
2 teaspoons House Seasoning
1 medium onion, chopped
1 medium bell pepper, chopped
1 cup grated Cheddar cheese
1/4 cup Worcestershire sauce
1 cup sour cream
1 cup crushed Ritz crackers
1 teaspoon Lawry's Seasoned Salt
8 to 10 slices of white bread



Preheat the oven to 325 degrees. Mix all the ingredients together, except for the bread. Shape into a loaf and place on a 1-inch-deep jelly roll pan lined with the bread slices. Bake for 45 to 60 minutes. The bread absorbs the grease and should be discarded after loaf is removed from the oven.


Sauce


One 10-3/4 ounce can condensed cream of mushroom soup
1 soup-can measure of milk
1-1/2 cups grated Cheddar cheese



Heat soup and milk over medium heat; add cheese. Pour over meat loaf or pass at the table.


My Healthy Suggestions


* Buy the leanest ground beef. For this recipe, I used 90/10. You could try turkey meat, but I personally feel that ground beef tastes best in the recipe.


* Use 2% Cheddar cheese


* Fat Free or Light sour cream

* Reduced Fat Ritz crackers

* Buy Campbell's 98% Fat Free cream of mushroom

* Use Skim or 1% Milk in the sauce




This dish was great! Give it a try and see what you think. I would love to hear how your "Cheeseburger Meatloaf in Paradise" turned out. ENJOY!

NUTRITION FACTS (per serving):  480 calories;  17g fat;  35g carbohydrate;  46g protein;  1g fiber

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