February7th

Rich Chocolate Cake with Chocolate Protein Frosting

Posted in: Desserts

I’d tell you that the day has finally come! I have to admit that I actually danced  in the kitchen when I created this recipe, and I simply couldn’t wait to share it with all of you! Now be sure to pass it on to someone you love, and make if for your sweetie this Valentines day and you’ll be dancing too!

• 3 egg whites (or 1/2 cup egg whites from a carton)
• 1 cup low fat plain Greek yogurt (I used Chobani)
• 1 cup skim milk (or almond milk/ milk of choice)
• 1 3/4 c oats (old fashioned oats, use gluten free if sensitive)
• 3/4 cup unsweetened cocoa powder
• 1/2 tsp cream of tartar (or 2 tsp. vinegar)
• 1-1/2 tsp. baking powder
• 1-1/2 tsp. baking soda
• 1/4 tsp. salt
• 2 cups sugar substitute OR or 1/2 cup baking stevia (or 12-14 packets stevia, or to taste)

Protein Frosting:

• 1 cup low fat cottage cheese
• 1/4 cup cocoa powder
• 4-5 packets stevia or sweetener of choice (or to taste)
• Optional additions to the frosting: 2 tbs sugar free instant chocolate pudding mix (this will give it a more chocolatey flavor), 1 small tub Light Cool Whip (this will give the frosting a light & creamy flavor)

Method:

1. Preheat oven to 350 degrees. Spray a 9×9 in cake pan, or a round cake pan with non-stick spray.

2. Place all of the ingredients for the cake in a blender or food processor, and blend until oats are ground, and batter is smooth.

3. Pour cake batter into prepared baking dish and bake for 20-25 minutes if using a 9×9 pan, or 25-30 minutes if using an 8×8 round cake pan, (or bake until a toothpick comes out clean.)

4. Meanwhile, to make the frosting, place all of the ingredients for the frosting in a food processor or high power blender. Blend/process for about 2-3 minutes straight until frosting is creamy and fluffy (it’s important to blend for at least two minutes so it gets really creamy and fluffy.) Add pudding mix and/or fold in cool whip at this point if desired. If it’s not sweet enough for you, add more sweetener and continue to blend for about 30 seconds.

5. Place frosting in fridge while cake is baking/cooling. When cake is completely cooled, frost the cake, and enjoy! Top with sliced strawberries or raspberries if desired! Store leftovers in fridge if there are any!

Enjoy!  Love Katie

Servings: 9 pieces of cake

Calories: 98 calories for the cake, 120 calories for a piece of cake with the frosting

Nutrition Breakdown: 27 g carbs, 7 g fiber, 2 g sugar, 11 g protein, 3 g fat for 1 piece of cake with frosting

Weight Watchers Points Plus Value: 4 pp per serving (includes frosting)

February3rd

Banana Bread Protein Muffins

Posted in: Breakfast, Snacks

• 1/2 cup ripe banana (about 1 small banana)
• 3/4 cup egg whites
• 1/2 cup plain low fat greek yogurt (I used plain Chobani yogurt)
• 3/4 cup oats (use gluten free if sensitive to gluten)
• 2 scoops vanilla protein powder (I used Designer Whey, or  you could use any flavor you would like!)
• 12-14 packets stevia (or 1/2 cup sweetener of choice)
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp cinnamon

Method:

1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using). 2. Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth. 3. Divide mixture evenly between 12 muffin tins. Bake for 15-18 minutes, or until toothpick comes out clean.

(Note: be sure to use either silicone or foil liners with the paper insert removed because they will stick, as does any muffin made with oats rather than flour!)

Enjoy!  Love Katie

Servings: 12 (full size) muffins

Calories: 58 calories each (9 grams carbohydrates, 7 grams of protein, 2 grams of fiber, 1 gram of sugar each)

Weight Watchers Points Plus Value: 1 pp per muffin

February1st

Super Skinny Pizza Pinwheels

Posted in: Sides, Snacks

You don’t have to blow your ‘healthy eating’ all together when it comes to get-togethers with friends, or in this case a Super Bowl party…

And you certainly don’t have to stay away from food all-togther! The key is to bring your own healthy dish to pass, (and if it makes you feel ’strange’ you don’t even have to tell anyone it’s healthy!) These pizza pinwheels are sure to be a crowd pleaser with healthy eaters (and not-so healthy eaters) alike! It’s a great dish to pass, and can be made ahead of time, and re-heated in the microwave or oven just before serving.

It’s estimated that American’s consume an extra 1,000 calories per person on game day! These are certainly a much better snack choice than many of the high calorie dishes being passed during the big game!

Bring these Super Skinny Pizza Pinwheels to your Superbowl get together, and you can be sure to get the party started!

Ingredients:

• 1 package seamless crescent roll dough (*see note below)
• 1/2 cup pizza OR spaghetti sauce
• 1 tsp basil/oregano mix OR Italian seasoning blend
• 1/2 tsp garlic powder
• 1/4 cup turkey pepperoni’s. sliced into quarters (or you could use mini turkey pepperonis)
• 1/8 cup Parmesan cheese
• 1/2 cup shredded mozzarella cheese

(*Note on seamless crescent dough: Pillsbury makes this product, but if you can’t find it, you can buy reduced fat crescent rolls, and use a rolling pin to seal the ’seams’ together)

Method:

1. Preheat oven to 350 degrees. Line a baking sheet with foil, and spray with non-stick cooking spray.  Spread the dough out over the prepared baking sheet, gently pulling on all four corners of the dough to stretch the dough out a bit.
2. In a small bowl, mix together the sauce, seasonings, pepperoni, parmesan cheese, and mozzarella cheese. Spread mixture out over dough, spreading evenly with a spatula.
3. Starting at the long end of the dough, start rolling until dough is rolled into a long skinny log. Cut into eight even rolls.
4. Arrange the rolls swirl-side-up on the baking sheet, and bake for 15-17 minutes or until slightly golden brown. Serve warm with pizza sauce for dipping if desired!

Enjoy!  Love Katie

Servings: 8 pizza pinwheels

Calories: 115 calories each

Weight Watchers Points Plus: 4 pp per pizza pinwheel

January27th

Cheesy Buffalo Chicken Dip!

Posted in: Sides, Snacks

This dip has all the flavors of traditional buffalo style chicken wings, but is much more ‘crowd friendly’ than messy wings when served as a dip!

This dip is loaded with melted cheese and spicy flavors, that are sure to win over any football crowd…And hey, no one has to know that it’s low calorie, and packed with protein!

Ingredients:

• 1/2 (8oz) package fat free cream cheese, softened
• 1/2 cup plain greek yogurt (or low fat sour cream)
• 1 1/2 tbs Spicy Ranch Dry Salad Dressing & Seasoning Mix (or the regular ranch dry mix will work)
• 1/2 cup shredded mozzarella cheese (or blue cheese)
• 1/2 cup Franks RedHot Buffalo Wing Sauce (more or less depending on desired heat)
• 1 1/2 cup chicken, cooked and shredded (or pulled)

Method:

1. Preheat oven to 350 degrees. Spray a small baking dish with non-stick spray.
2. In a bowl, mix together the first 5 ingredients. Add the pulled chicken, and stir until well combined.
3. Spoon mixture into baking dish, and bake for 20-25 minutes, or until dip is warmed through and cheese is melted. Serve warm with baked chips, celery sticks, or other veggies!

Enjoy!  Love Katie

Servings: makes about 4 cups of dip

Calories: 47 calories for 1/4 cup serving

Weight Watchers Points Plus Value: 1 pp per serving

January24th

Pizza Stuffed Chicken Breasts

Posted in: Dinner

If you love pizza, these pizza stuffed chicken breasts are going to knock your socks off!!!

I took all the amazing things about pizza, (the sauce, the cheese, the pepperoni, the spices)….

And stuffed them in a chicken breast! This way you get all the flavors of a piece of pizza,the extra protein from the chicken, and none of the empty calories/carbs from the crust!

Ingredients:

• 1.25 lb. boneless skinless chicken breasts, (or 4 chicken breasts), pounded thin
• 1/4 tsp salt and pepper
• 1/2 tsp garlic
• 1 tsp italian blend
• 1/2 cup mozzarella
• 1/4 cup pizza (or pasta) sauce + 1/4 cup pizza sauce (for topping)
• 12 turkey pepperonis

Method:

1. Preheat oven to 375 degrees. Prepare a baking sheet with foil, and spray with non-stick cooking spray (this makes for easy clean up!) Lay chicken out on prepared baking sheet.

2. To make the stuffing,  mix together mozzarella, pizza sauce, and seasonings in a small bowl.

3. Spread mixture out evenly over chicken breasts. Roll up each chicken breast, and place seam side down on baking sheet. Pour remaining pizza sauce over the top of the chicken breasts, and place 3 pepperonis on top of each chicken breast.

4. Bake for 30-35 min, or until chicken is cooked through, (when chicken is no longer pink in the middle).

Enjoy!  Love Katie

Servings: 4 stuffed chicken breasts

Calories: 180 per chicken breast

Weight Watchers Points Plus Value: 8pp per chicken breast

January16th

Mini Mexican Pizzas

Posted in: Dinner, Lunch, Sides, Snacks

If you’ve ever had a Mexican Pizza at Taco Bell, you know what I mean when I say they are certainly crave-worthy! One day when I was thinking about how I could make a healthy version of these ever-popular pizzas, I thought why not take it a step further and make them mini…Because let’s face it everything is better bite size!

These mini pizza’s make the perfect well balanced snack or meal! The refried beans serve as the ’sauce’ for these pizza’s, which also make them high in fiber! They are also packed with protein thanks to the ground turkey and cheese! So, the next time your Taco Bell cravings hit, remember these little Mexican Pizza’s! They’re so tasty, you’ll never believe they’re actually good for you!

Ingredients:

• 3-4 large whole wheat tortilla’s, or enough to cut out 12 small circles (I prefer low carb/high fiber tortillas)
• 1 cup lean ground turkey, cooked (OR lean ground beef OR 1 cup Morning Star Meatless Crumbles)
• 1/2 cup salsa of choice (I used one with corn)
• 2 tsp dry taco seasoning
• 1/2 cup low fat refried beans
• 1/2 cup low fat shredded mexican blend or 2% cheddar cheese
• Optional Toppings: sliced black olives, shredded lettuce, low fat sour cream, chopped tomatoes

Method:

1. Preheat oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.
2. Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each wrap.
3. Press each wrap circle into muffin tin using your fingers. (Note: it doesn’t have to cover the entire side of the tin, it should just fit snuggly!)
4. Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.
5. Scoop 1/8th cup of meat mixture into each wrap.

6. Top with shredded cheese, (dividing evenly between each pizza), and olives if desired.

7. Bake in pre-heated oven for 12-15 minutes, or until cheese is melted.

8. Wait for mini Mexican pizzas to cool, and remove from muffin tin using a fork or knife. Pizza’s should pop out with ease!

Serve with a side of salsa, low fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Enjoy!  Love Katie

Servings: 12 mini mexican pizza’s

Calories: 60 calories each

Weight Watchers Point Plus Value: 1 pizza: 2pp,  2 pizza’s: 3pp, 3 pizza’s: 5pp

January9th

Mini “Martha Stewart” Meatloaf’s

Posted in: Dinner, Lunch

When I was growing up I was convinced that my mom was the best cook ever whenever she made her famous meatloaf! You see, this wasn’t any ordinary meatloaf….No, her meatloaf was so good, that I honestly had to refrain myself from getting a 3rd  or 4th helping!

When I got married, I only asked my mom for a few specific recipes of hers, one of them being the meatloaf she made us when we were growing up. You can imagine how surprised I was when I read the recipe card titled, “Martha Stewart Meatloaf!” Oh my, all along, it was Martha’s recipe….But, that was all right with me,  because having my busy mom cook for us while we were little means more to me than if Martha herself stood cooking a meal in our kitchen!

This recipe was inspired by Martha’s wonderfully famous meatloaf, but I re-created it into a much healthier version. I also made them ‘mini’ so they are great for on-the-go meals, and are kid-friendly, (and hey…It’s great for portion control too!)  I hope you enjoy the healthy spin on this melt in your mouth meatloaf as much as my family and I do!

Ingredients:

• 2 slices light whole grain bread, torn into pieces (or gluten free bread or ezekiel bread)
• 1.25 pounds lean ground turkey or lean ground beef
• 1/2 cup carrots, peeled
• 3/4 cup red bell pepper
• 1/4 cup white onion
• 1 egg
• 1/2 cup ketchup (I used low sugar Heinz ketchup)
• 1 tsp mustard
• 1/4 tsp salt
• 1/8 tsp black pepper
• 2 tbs BBQ sauce
• 1/2 tsp garlic powder

For the Topping:

• 1/4 cup ketchup
• 1 tbs BBQ sauce
• 1/2 tsp mustard

Method:

1. Heat oven to 375 degrees. Spray a 12 cup muffin tin with non-stick spray, or line with silicone muffin cups. Place bread in food processor and pulse until the bread is the texture of fine crumbs. Transfer bread crumbs to a medium bowl, and mix with ground meat.
2. Place carrots, onion and red pepper in the food processor and pulse until the veggies are finely chopped. Add veggies to meat and bread mixture, using your hands to mix well. Add egg, ketchup, mustard, salt, pepper, BBQ sauce, and garlic powder. Use hands to combine mixture thoroughly. Divide mixture among 12 muffin tins, (or place in a loaf pan for traditional meatloaf.)
3. For the topping, combine ketchup, BBQ sauce, and mustard  in a small bowl, and stir until combined.
4. Brush mixture over each individual meatloaf, and place muffin tin in the oven. Cook until a meat thermometer inserted in the center reads 160 degrees, or until the meat is no longer pink in the center of the muffins, which takes about 35-45 minutes. If the tops get too dark, cover with foil, and continue baking.

Enjoy!  Love Katie

Servings: 12 mini meatloaf’s

Calories: 86 per meatloaf

Weight Watchers Points Plus Value: 2 pp per meatloaf

January1st

Banana Bread French Toast

Posted in: Breakfast

What a better way to start off the New Year than with a healthy and delicious breakfast!?!

Celebrate with a warm and comforting breakfast of banana bread combined with french toast…Banana Bread French Toast!

Ingredients:

French Toast

• 4 slices bread of choice (I used a whole grain/high fiber bread)
• 1 tsp banana extract (found next to vanilla extract OR you could use vanilla extract if you want to make plain cinnamon french toast)
• 1/2 tsp cinnamon
• 1/4 tsp pumpkin pie spice (or nutmeg)
• 1/4 cup skim milk (or milk substitute of choice)
• 1/2 cup egg beaters

Optional Toppings:

• 1/4 cup low sugar (or sugar free) maple syrup
• 1/4 cup walnuts, roughly chopped
• 1/2 banana for topping

Method:

1. Whisk together Egg Beaters, milk, banana extract, and spices in a shallow bowl, and set aside. Spray a large nonstick skillet with cooking spray, and heat over medium heat.
2. Dip each slice of bread into the egg mixture just before you place it in the skillet, turning to evenly coat both sides of each slice. Place bread into the skillet; cooking about 1-2 minutes on each side, or until golden brown on both sides. Repeat with remaining bread slices. Serve with syrup, bananas, and walnuts if desired.

Enjoy!  Love Katie

Servings: 2 (two pieces of french toast each serving)

Calories: 140 calories per serving (may vary based on the type of bread used)

Weight Watchers Points Plus Value: 3 pp per serving

December23rd

12th Day of Christmas~ Cranberry Crumble Bars!

Posted in: Desserts

On The Twelfth Day of Christmas My True Love Gave to Me…

Cranberry Crumble Bars! Merry Christmas!!!

Ingredients:

For the Base and Topping

• 1 cup quick cooking oats
• 1/2 cup whole wheat pastry flour (or all purpose flour)
• 1/3 cup packed brown sugar (for sugar free version use *Ideal brown sugar)
• 1/4 cup butter, softened

Filling:

• 1 package (12 oz) fresh cranberries
• 1 (15 oz can) mandarin oranges
• 1/2 tbs sugar free orange jello mix (dry mix)
• 1/2 cup sweetener of choice

(*Note: Ideal is a brand of sweetener that is new and is made with 99% all natural sugar alternatives for less calories than normal sugar, and 0 grams of sugar)

Method:

1. Preheat oven to 350 degrees. Spray a 9×9 inch baking dish with non-stick cooking spray. In a small bowl, combine the flour, oats, and brown sugar. Stir in butter until butter and flour/oats are combined. Set aside 2/3 cup of the mixture for the topping. To form the bottom crust, press the remainder of the mixture into prepared baking dish.
2. Meanwhile, to make the filling, combine the cranberries, mandarin oranges, jello mix, and sweetener in a medium saucepan. Cook and stir over medium high heat for 20-25 minutes, or until berries have popped, and mixture is beginning to thicken.
3. Pour filling over crust, and sprinkle remainder of the oat mixture over the top of the cranberry filling. Bake for 35 minutes, turn oven off, and allow bars to sit in the oven for an additional 15 minutes, (this allows cranberry filling to set).
4. Remove bars from the oven and allow to cool the rest of the way. Cut bars into 9 even squares. Enjoy!

Enjoy!  Love Katie

Servings: 9 bars

Calories: 150 calories per bar

Weight Watchers Points Plus Value: 5 per bar

December21st

11th Day of Christmas~ Gingerbread Truffle Pops!

Posted in: Desserts

On the Eleventh Day of Christmas my True Love Gave to Me…

A Perfect Way to End a Holiday Meal…Gingerbread Truffles…

That Can Also Be Made Into A Truffle Pop!

Ingredients:

Gingerbread Truffles

• 1 cup gingersnaps or gingerbread cookies
• 4 oz 1/3 less fat cream cheese
• 1/2 cup sweetener of choice
• 1/2 tsp cinnamon

For Coating:

• 1/4 cup sweetener
• 1 tsp cinnamon
• 1/4 cup white chocolate, melted for drizzling

To Make Truffle “Pops”:

• 12 sucker sticks, or popsicle sticks

Method:

1. Line a baking sheet with parchment paper, wax paper, or foil sprayed with non-stick cooking spray.
2. Place cookies into food processor container, and pulse until cookies reach a fine crumb, (mixture will resemble a coarse meal.) Soften cream cheese in the microwave for 20 seconds, and mix with gingerbread cookie crumbs, sweetener, and cinnamon.
3. Roll or scoop mixture into 1-inch balls. In a small bowl, mix together cinnamon and sweetener to make the coating, and roll truffles in coating.  Place truffles on the prepared baking sheet.
4. Microwave white chocolate for 30 seconds, stir, and microwave an additional 15-30 seconds, or until chocolate is melted. Using a fork, drizzle white chocolate over the top of the truffles.
5. Refrigerate for 30 minutes to an hour, or freeze for 15 minutes to allow truffle to set up a bit before placing sucker stick. Once truffle is firm enough to handle, gently press sucker stick in the center bottom of the truffle. Place pops in a decorative glass or jar. Keep refrigerated until ready to serve.

*Note: You may also skip the last step, and simple leave them as truffles!

Enjoy!  Love Katie

Servings: 12 truffle pops

Calories: 63 calories per truffle

Weight Watchers Points Plus: 3 per truffle