Cranberry Muffins

12 04 2012

I decided it was time to make some muffins.  I have previously altered a not-so-healthy recipe to be more healthy with a blueberry muffin.  They were good but a little dry so I didn’t post the recipe.  I’ve made some changes that I think will resolve that with this batch!

Recipe Cranberry Muffins
Measurement Ingredient
1    C whole wheat flour
3/4 C regular flour
1/2 C splenda
1tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 egg
1/2 cup unsweetened apple sauce
1 6 oz yogurt (vanilla)
1 tsp vanilla
1 cup dried cranberries

Preheat oven to 350.  Mix dry ingredients in one bowl and wet in another.  Combine ingredients and add in dried cranberries.  Grease muffin tin with a touch of cooking spray in each cup.  I use my finger to ensure the entire cup is evenly greased.  Bake for 16 minutes or until toothpick comes out clean 😉  For me this fills my 12 muffin tin.  Assuming you get 12 muffins out of the batter the nutrition info is as follows:

113 calories; 24g carbs; 2g fiber; 8g sugar; <1g fat; 3g protein

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Turkey Chili

30 03 2012

I looooove me some chili!  Especially when it’s cold out and love to experiment.  This is my standard go to which seems to change every time because I never measure my spices. lol  Making your chili with turkey reduces the fat and lets face it…….with all those beans you know it is going to be high protein.  Here is my standard recipe.  I just throw everything in the crock pot and cook all day on low or for about 4 hours on high.

Measurement Ingredient
1lb Ground Turkey (cooked and drained)
2 cans (28oz each) Petite diced tomatos
1 can Black beans
1 can Pinto beans
1 can Kidney beans
1 can Garbanzo beans
Seasonings   as desired.  Recommended: oregano,   garlic, onion, basil, chili powder, cocoa

Recipe makes about 15 cups of chili.  Each one cup serving is 117 calories, <1g fat, 4.2g carbs, 1.4g dietary fiber <1g sugar, and 7 grams of protein.

 





Blueberry Smoothie

29 03 2012

Here is the recipe for the blueberry smoothie I made today!

Measurement Ingredient Calories Fat Carbs Dietary Fiber Sugars Protein
1 cup Fage 0% plain greek yogurt 130 0 9 0 9 23
2/3 cup Frozen unsweetened blueberries 90 0 20 4 13 1
1/4 cup Skim milk 23 0 3 0 3 2
1 tsp vanilla
Splenda to taste
Ice (I used 5 cubes)
TOTALS 243 0 32 4 25 26




Chicken & Vegetable Soup with Dumplings

27 03 2012

I made this in my crockpot today.  I used several recipes as guides and made my own alterations to try and make it more healthy!

32 oz container Chicken broth
1 can Peas
1 can Corn
1 cup chopped Celery
1 cup chopped Carrots
8 oz container portobella mushrooms
1 can Healthy Req cream of chicken
1 large potato
1 package Reduced Fat biscuit dough
12 oz (2 breasts) chicken

In addition:  1 TBSP oregano, 1 tsp salt, black pepper to taste, 1 tsp basil

Just toss everything in the crockpot except the biscuit dough.

Cook on high for 4-5 hours or on low for about 8 hours.  An hour before you want to serve it kick it to high and break up the biscuit dough into small pieces and toss into the soup.  I typically add about 1/2 the dough and let it cook for 30 minutes before adding the rest.  Otherwise the dough will all stick and not form individual dumplings but one large one.  I break each biscuit into about 12-16 pieces.  Once all the dough is in give it about an hour.  You can always check it to see if the biscuits are done to your taste.

I did all the work in calculating the nutrition for you!  This recipe makes a little more than 13 cups of soup.

Calories Fat Carbs Dietary Fiber Sugars Protein
Nutrition per cup/serving 212 4.25 33 3.75 9 11.75