Posted in Bake, Casserole, Side dish, Side Dishes

Sweet Potato Casserole

Sweet Potato Casserole

Here is a great low fat version of a traditional favorite.  If you like the marshmallow topping instead; go for it, it will actually lower the fat by 2 grams per serving too!


Preheat oven 425o

Serves 8

Prep Time: 15 minutes

Cook Time: 1 hour 15 minutes

Estimated values per serving:

Calories = 230                      Fat = 5 grams                        Points: 5


Topping Ingredients:

2 cups gingersnap cookies – crushed

¼ cup brown sugar

¼ teaspoon pumpkin pie spice

2 tablespoons butter spread

Casserole  Ingredients:

3 pounds sweet potatoes

¾ cup fat free half and half

½ cup apple cider

2 tablespoons butter spread

2 tablespoons brown sugar

2 tablespoons apple jelly

¼ teaspoon pumpkin pie spice

1 cup egg substitute

¼ teaspoon salt

Topping Directions:

  1. Put cookies, brown sugar, pumpkin pie spice and butter spread in a food processor and pulse until mixture resembles coarse sand.  Remove and chill until ready to use.

Potato Directions:

  1. Spray a roasting pan with cooking spray.  Cut potatoes in half and place cut side down in roasting pan.  Roast for 45 minutes until potatoes are soft.  Remove from oven and cool to room temperature.
  2. Lower oven heat to 400o.
  3. Scoop out flesh from potatoes into a large mixing bowl.  Add half and half, apple cider, butter spread, brown sugar, apple jelly, pumpkin pie spice, egg substitute and salt and beat on high speed in mixer until smooth.
  4. Spray a baking pan with cooking spray and spoon potato mixture into pan.  Spread gingersnap crumb mixture on top.
  5. Bake for 45 minutes.
Posted in Bake, Breakfast, Easy, Quick Breads, Side Dishes, Uncategorized

Apple-Raisin Bread

Serves: 8

Preheat Oven 400o

Estimated calories per serving: 175

Fat grams: 2


1 ½ cup flour

1 teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon allspice

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

1/3 cup brown sugar

¼ cup egg substitute

¾ cup buttermilk

2 Tablespoons low calorie/fat butter spread

2 Tablespoons unsweetened apple sauce

½ cup raisins

1 large apple – cored, peeled and chopped


  1. Spray loaf pan with cooking spray.
  2. In a large bowl, sift together flour, cinnamon, nutmeg, allspice, baking powder, baking soda and salt.  Stir in brown sugar.
  3. In a mixing bowl, mix buttermilk, egg substitute, apple sauce and butter spread.
  4. Fold dry ingredients into buttermilk mixture, then mix in chopped apples and raisins.
  5. Bake 45 – 50 minutes until browned and a toothpick comes out clean when inserting.
  6. Let bread cool for 5 minutes, then remove from loaf pan and serve warm.
Posted in Easy, Salads, Vegetables

Southwest Corn Salad

Original Post 2011: Here’s a great summer BBQ side to try this holiday weekend.  It’s easy, quick & delicious.

Southwest Corn Salad

Serves 10

Prep Time: 10 minutes

Cook Time:  5 – 10 minutes

Refrigerate: 1 to 2 hours or overnight

Estimated Values per Serving:

Calories: 130                        Fat: 4 grams


6 slices turkey or center cut (low fat) bacon

3 cups corn kernels

1 can (15.5 ounces) black beans – rinsed and drained

½ cup minced red onion

½ cup red or green bell peppers

1 can (4 ounces) chopped green chili peppers

¼ cup fresh cilantro – finely chopped

¼ cup canola oil

2 tablespoons lime juice

Few drops of Tabasco (optional)


  1. Heat a skillet on medium high heat, coat with cooking spray and fry bacon for 5 – 7 minutes until browned.  Remove from heat and cool on paper towels.
  2. Crumble cooled bacon.
  3. In a small pot, boil ¼ cup water and add corn.  Cook until tender for about 5 minutes.  Rinse, drain and cool.
  4. In a large mixing bowl, combine corn, black beans, onions, bell peppers, chili peppers, cilantro  and bacon.
  5. In a small bowl, whisk together the oil, lime juice and Tabasco.  Pour on top of corn mixture and toss well.
  6. Cover and refrigerate for 1 to 2 hours.
Posted in Easy, Salads, Vegetables

Easy Italian Pasta Salad

Original Post September 2010: We had a family BBQ over the weekend and with our crazy schedule, I had to make a menu that takes minimal effort.  The night before I threw this together and it worked out really well.  Instead of trying to come up with a homemade salad dressing, I figured it’s easier to buy the salad dressing and just “jazz” it up a little with fresh basil & garlic.

If there are some ingredients that do not appeal to you, feel free to substitute.  Here are some ideas:

– grated parmesan instead of mozzerella

– Minced onion instead of garlic

– Chopped celery

– chopped tomatoes

Have fun with it because that’s what it’s all about…

Easy Italian Pasta Salad

Serves 16

Prep Time: 10 minutes

Cook Time: 8 minutes

Refrigerator: 2 hours


8 ounces pasta

8 ounces Italian ham

1 can artichoke hearts – rinsed and drained

8 ounces roasted red peppers – drained and rinsed

¼ cup pitted calamata olives

1 cup low fat Italian salad dressing

2 cloves garlic – minced

½ cup low fat grated mozzarella cheese

¼ cup fresh basil – chopped


  1. Bring a large pot of water up to a boil and add pasta.  Cook according to package directions then drain and rinse under cold water until the pasta is cool to the touch.
  2. While the pasta is cooking, chop the ham, artichoke hearts, red peppers and olives and spoon into a large mixing bowl.
  3. Add pasta, salad dressing, garlic and cheese.  Toss all ingredients together and refrigerate for at least 2 hours.
  4. Right before serving, chop fresh basil and toss.
Posted in Roasted, Side Dishes, Vegetables

Roasted Brussels Sprouts with Smoked Ham

These poor vegetables get such a bad wrap and I think it’s because of the way they are usually prepared.  Even if you know you don’t like Brussels sprouts, try this recipe, it may just change your mind.  I served this for 5 people tonight and had no leftovers.

Enjoy your veggies!

Roasted Brussels Sprouts with Smoked Ham

Serves 6

Preheat oven 425o

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 93                        Fat = .5 grams                       Points: 2


2 pounds Brussels sprouts – cleaned of outer leaves and cut in half

6 ounces smoked ham steak – diced

2 tablespoons apple jelly

2 tablespoons maple syrup


  1. Boil water in a large skillet and add brussel sprouts.  Boil for 1 minute, drain and spread onto a baking pan coated with cooking spray.
  2. Roast Brussels sprouts in the oven for 25 – 30 minutes until browned.
  3. While Brussels sprouts are roasting.  Heat skillet on medium heat and spray with cooking spray.  Add ham and sauté for 5 – 7 minutes until browned.  Remove from heat and place in serving bowl.
  4. Remove Brussels sprouts from the oven and add to ham.
  5. In a small bowl, combine apple jelly and maple syrup and microwave for about 30 seconds until apple jelly has melted.  Add to cooked ham and brussel sprouts and toss.
Posted in Main Courses, Poultry, Uncategorized, Vegetables

Chicken Parmesan with Zoodles

YouTube Video –

Serves 4

Estimated Calories per serving = 335

Fat grams = 10

Preheat oven 375o


Cooking Spray

4 Boneless/skinless chicken breasts pounded

1 Can of crushed tomatoes

3 cloves garlic, separated & minced

1 teaspoon Oregano

1 teaspoon dried Basil or 1 tablespoon fresh finely chopped basil

1 t. Onion powder

1 t. Garlic powder

Salt  and pepper

½  cup parmesan cheese grated (separated)

4 zucchini (or 2 packages frozen zucchini noodles)

2 teaspoons olive oil

Chicken parmesan Directions:

  1. To make sauce: Heat a pot on medium heat and spray with cooking spray.
  2. Add onions and sauté for about 5 minutes until softened and browned.
  3. Add 2 cloves minced garlic and cook for about 1 minute.  Add can of crushed tomatoes, oregano, basil, onion powder, garlic powder and season with salt and pepper.
  4. Bring sauce to a boil then let simmer for 10 minutes.  Remove from heat.
  5. To make chicken: Spray frying pan with cooking spray. Sauté chicken breasts in a frying pan on medium high heat.  Cook chicken for 2-3 minutes on each side until browned. 
  6. Remove chicken breast from pan and set aside. 
  7. Pour ½ cup of the tomato sauce into a baking dish. 
  8. Arrange chicken breasts on top of tomato sauce. 
  9. Spoon remaining sauce on chicken and then top with ¼ cup parmesan cheese. 
  10. Bake covered for 20 minutes and uncovered for the last 10 minutes.  Serve with cooked zoodles.

Zucchini Noodles Directions:

  1. While chicken is baking during the last 10 minutes, heat olive oil in a pan, add 1 clove minced garlic and sauté for 1 minute.
  2. Add zucchini noodles, season with salt and pepper and sauté, while turning it with tongs for 7 – 10 minutes until zucchini is soft and the water on the bottom of the pan is absorbed. 
  3. Turn off heat and toss ¼ cup parmesan cheese.  Transfer to a bowl and cover until chick parmesan is done.
Posted in Side Dishes

Bacon Cheddar Biscuits

It’s been way too long since I have posted a recipe and I aplogize.  I hope to be back on track and giving you more fun, delicious and light recipes to try.  Here is a light take on a comfort food side dish I made last week that the family enjoyed.

Cheese Biscuits

Serves 12

Preheat oven 425o

Estimated Values Per Serving:

Calories:  130                                             Fat: 5 grams


4 slices turkey bacon

2 cups flour

2 teaspoons baking powder

¼ teaspoon baking soda

1 teaspoon salt

1 tablespoon chives

6 tablespoons low fat butter spread

1 cup low fat cheddar cheese

1 cup skim milk

¾ teaspoons cream of tartar


  1.  Cook bacon in a skillet over medium heat until crisp.  Drain bacon on paper towels and finely chop the bacon.
  2. Sift the flour, baking powder, baking soda and salt.  Add chopped bacon and chives and whisk together with flour mixture.
  3. Add the butter spread and using a pastry knife, cut the butter spread into the
    flour mixture until it is in pea-sized pieces.  Stir in the cheese with a wooden spoon.
  4. In a small bowl, whisk together the skim milk and cream of tarter then mix into the
    flour/cheese mixture with a spoon until moist.
  5. Drop biscuit dough onto an ungreased baking sheet into 12 large or 24 small biscuits.
  6. Bake for 12-15 minutes until golden brown.
    Serve warm.