Roasted Asparagus and Apples

Roasted Asparagus and Apples

1 bunch of trimmed asparagus
1 red delicious apple, sliced
1/8 cup red onion, thinly sliced and coarsely chopped
1 tbs honey ( use local if possible)
Juice of 1/2 lemon
1/2 tbs garlic powder
Salt and pepper to taste
1 heaping tbs of extra virgin olive oil

1/4 cup of reduced fat feta

Preheat oven 400°
Combine all ingredients in a bowl except the oil and feta.
Lay ingredients in a sheet pan
Rub down with olive oil
Position asparagus with each other so that they are all positioned the same way.
Position onions and apples on top the asparagus
Sprinkle feta on top
Bake for 15-20 min for desired crispiness
* be careful! Don't let it burn--if you over cook the honey will burn easily

Chicken and Dumplings made skinny

Skinny Chicken and Dumplings

1 large onion
3 stalks of celery finely chopped
3 carrots finely chopped
2 cloves minced garlic
1 bay leaf
2 boxes of chicken stock
1 whole cut up chicken (with bones and skin)
1 can of reduced fat biscuits
1/2 cup fat free half and half
1 tbs flour
1 tbs extra virgin olive oil
2 tbs butter (I can't believe it's not butter)
Cajun seasoning
Salt and pepper to taste
Dash of whistochere sauce
TINY pinch of cinnamon

Cover chicken with cajun seasoning and rub it in.
Brown chicken on both sides in oil
Take out and put aside
Melt butter
Add flour to make a blonde roux
Stir constantly for 2 min
Add onion, celery, carrots. Cook until tender (5 min)
Add garlic cook for 2 min
**at any point if it gets too dry that it is starting to burn add a little chicken stock
Add chicken stock and 1 cup of water
Bring to a boil
Add half and half stir frequently
Add bay leaf, whistochere, cinnamon, and season to taste
**be really light on your seasoning because the chicken is already seasoned, and you'll kill it if you add to much
Add chicken.
Cover the pot and put it on low heat.
Cook for 1 hour
Take out chicken remove all the meat and put back in
Discard all the skin and bones
Put heat on med
Tear little chunks of biscuit up and drop them in the pot
Cook for 10 min stirring occasionally
Take out bay leafs before serving

**if you want it to be thicker add a cup of watered down flour

Sautéed green beans with a Parmesan crisp

Sautéed Green Beans with a Parmesan crisp

This isn't my recipe, I got it from Giada from food network. I just changed it up a little

1 1/2 pounds fresh green beans, trimmed
2 tablespoons butter (I can't believe it's not butter)
1 tablespoon olive oil
1/2 onion
2 garlic cloves, minced
1 (14 1/2-ounce) can diced tomatoes
1/4 cup dry white wine
2 tablespoons thinly sliced fresh basil or 1 & 1/2 tbs dry basil
Salt and freshly ground black pepper
Parmesan Crisps, recipe follows

Directions
Cook the green beans in a large pot of boiling water until just crisp-tender, about 3 minutes. Drain and rinse in cold water. Drain well; set aside.
Melt the butter and oil in a heavy, large skillet over medium heat. Add the onion and garlic and saute until tender, about 2 minutes. Add the tomatoes and cook until heated through, about 3 minutes. Season with salt and pepper (if using dried basil use put it in now) Add the beans and cook until the juices evaporate and the beans are almost tender, stirring often, about 10 minutes. Stir in the wine (and basil. )Simmer 2 minutes longer. Season with salt and pepper, to taste. Transfer to a serving bowl, and serve.
Parmesan Crisps:
1/2 cup grated Parmesan
Preheat oven to 400 degrees F.
Pour a heaping tablespoon of Parmesan onto a silicone or parchment lined baking sheet and lightly pat down. A silicone baking sheet is highly recommended. Repeat with the remaining cheese, spacing the spoonfuls about a 1/2-inch apart.
Bake for 3 to 5 minutes or until golden and crisp. Cool.
Yield: 8 to 10 crisps

Roasted cajun sweet potato fries

Roasted cajun sweet potato fries

1 sweet potato, peeled and cut into spears
Cajun seasoning to taste
1 tbs extra Virgin olive oil
1 tsp sugar


Preheat oven to bake at 400°F.
Rinse sweet potato under cold water.
Pat dry, then cut into small spears.
On a cookie sheet (with raised edges) ,
Combine potatoes oil and cover with cajun seasoning. Mix all together then lay the potatoes all flat (none on top of each other)
Cover with sugar.
Bake at 400°F for 30 minutes.
Take out and place on paper towels. Salt to taste immediately

Pancetta and Roasted Shrimp over Spaghetti Squash

Pancetta and Roasted Shrimp over Spaghetti Squash

Ingredients

1/4 cup butter (I can't believe it's not butter light)
1/2 onion
3 cloves garlic
1 package of pancetta
1/2 cup of chicken stock (or shrimp stock)
1 medium spaghetti squash (about 3 pounds), halved lengthwise
1 pound large shrimp, peeled and deveined
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 tablespoon fresh lemon juice (or just 1/2 a lemon)
4 tablespoons fresh parsley, roughly chopped

Directions

Preheat oven to 375 degrees. Poke squash 5 times with fork. Cook in microwave for 12 min. Turning every 3 min.
Allow to cool then cut in. Half and remove seeds, then pull out spaghetti squash with a fork.

Cut pancetta in small pieces.
Cook in 1/2 tsp extra virgin olive oil
Cook until crisp.
Take out and put aside on a plate lined with paper towels
In a sauce pan melt butter.
Cook onions until tender.
Add garlic and cook for 1-2 min.
Add lemon juice and stock.
Season with salt and pepper
Cook on low for 10 min. (Want it to thicken up)
Pat shrimp very dry
On a lined and rimed baking sheet , toss shrimp with 1 teaspoon oil; season with salt and pepper. Roast until cooked through, 8 to 10 minutes.
Add shrimp and pancetta
Season with salt and pepper
At the last minute add parsley
Turn off heat
Add spaghetti squash and mix thoroughly

Crawfish Philo Cups

Crawfish philo cups

Ingredients

1 onion chopped
1 green bell pepper chopped
1 bunch chopped green onions
1 stick butter (I can't believe it's not butter
3 Tablespoons fresh parsley
1 or 2 lb frozen crawfish tails (I stretched 1 lb with this but if you want it to be really meaty get 2 lbs)
2 cloves garlic, minced
2 cans fat free cream of mushroom soup
1 tbs cajun seasoning
16 oz. fat free cream cheese
4 boxes of philo cups

(Makes 60 cups-- to cut down just cut the entire recipe in half)

Directions

Melt butter
Saute onion and bell pepper
Cook until tender
Add green onions and garlic and cook for 1-2 min
Add cream of mushroom and cook it on low for 10 min
Season with 1 tsp of cajun seasoning
Stir constantly
Add crawfish
Cook for 10 min. Add a little more cajun seasoning
Stir frequently on medium low heat
Cut cream cheese into cubes
Add cream cheese a few at a cubes at a time until melted through. Repeat the process with the rest of the cream cheese
Season to taste. Add the parsley at the last minute

Heat philo cups according to directions on the box. Fill each one with about a table spoon of crawfish filling.


****if you have left over crawfish filling, serve it as a dip!

Panko crusted squash with eel sauce (made skinny)

Panko crusted squash

2 yellow squash (coined)
1 TBS Tony's (cajun seasoning)
1 cup flour
2 eggs
2 splashes of milk
1 cup Panko (Italian style)
Extra virgin olive oil ( as needed)
S&P

Preheat oven 450°
In a big zip lock, put flour and Tony's together and mix well
Put squash in the bag. Shake it to where each one is coated well.

In a large bowl, mix eggs and 2 splashes of milk
On a plate put panko, spread out to where it's flat)
For each of the squash, shake off the excess flour and put it in the eggs, then shake off that excess and put it in the panko. Coat on both sides.
Place on a pan (that has been sprayed with Pam)
( you want to use a pan with a lip in case the oil drips)
After all the squash are on the pan sprinkle with S&P
Drizzle each one with extra virgin olive oil
Cook in the oven for 10 min (or until golden)
Then flip
Cook for 10 min (or until golden)
Take out and place it on paper towels
Salt immediately while its hot!

Yummmmmm

Eel sauce

1/2 cup soy sauce (reduced sodium)
1/4 cup Splenda blend white sugar
1/2 cup mirin (Japanese sweet wine)
***I substituted mirin by: 1/2 cup white wine and 3 tbs of sugar, whisk well, and let it dissolve in the fridge for about 5 min)

Directions

Heat soy sauce, sugar, and mirin into a small saucepan over medium heat. Cook and stir frequently until liquid is reduced to about 3/4 cup.

(If it starts bubbling up like crazy and it looks like a foam--you burnt it)

Bourbon Glazed Salmon

Bourbon Glazed Salmon

(One of my all time favorites!)

4 8oz pieces of salmon (your choice skin on or off, see note)
1/2 cup soy sauce (reduced sodium)
1/2 stick of butter (I can't believe it's not butter)
3 cloves minced garlic
2 green onions
1/2 cup brown sugar (Splenda blend)
1/4 cup Crown Royal (if you just have Jack Daniels use 2 TBS)
Pepper

Rub each piece of salmon down with black pepper
Place in a big ziplock
Pour soy sauce in back
Marinate for 10 min (don't want to go too much past that bc it will get waaaaay to salty)
Melt butter in a large sauce pan over med-low heat
Once melted, add garlic and green onion
Cook for 1-2 min
Add brown sugar
Stir constantly
Cook for 3-4 min on low
On Med heat, add salmon skin side down
Pour in all the marinade (soy sauce)
Cook for 5-6 min, still constantly stirring constantly
At about 4 min, add crown. Keep stirring. When you stir, try to get the sauce on top of the fish at the same time
Flip and cook for 3-4 min
Taste, add a little more soy sauce if needed
Season with pepper to taste

You know the fish is done when it is flakey (push on it with a fork)

You don't want to cook it to where the albumin comes out! ( that's a white protein substance that comes out of the salmon if you cook it too long)

Serve immediately. Top with sauce from pan
Serve with brown rice

**your choice to do salmon with skin on or off
The skin is fatty so some healthy cooks take it off. BUT it is a good source of iron and a lot of other nutrients. I need as much iron as I can get, so I keep it on

Grilled red fish salad

5 small pieces of red fish
1- 1 1/2 tbs cajun seasoning
Extra virgin olive oil
2 cloves of garlic
Juice of 1 lemon
1 tsp lemon zest
1/2 tsp agave nectar
Splash of white wine
1/2 onion, diced
1/8 tsp red pepper flakes
S&P to taste

Cook onion in oil put in agave nectar. Caramelize onions in nectar for 4 min. Put in garlic. Cook for 1 min.
Add wine, red pepper, lemon zest, and lemon juice. Season to taste
Mix together
Add fish
Cook for 4 min on 1 side and 3-4 on the other (you want it to be blackened on both sides)

Serve over your favorite things for a salad

Quick dressing

Mix juice of 1/2 a lemon, 1 tbs white wine vinegar, 1 Clove of minced garlic, 1/2 tsp agave nectar, & dash of salt and pepper. Whisk in 2 tbs of extra virgin olive oil.

Chicken and dumplings made skinny

Chicken and Dumplings

3 boneless skinless chicken breast (cubed)
1 tbs butter (I can't believe it's not butter)
1 large onion diced
3 stalks of celery chopped
3 carrots peeled and diced
3 cloves of garlic minced
3 TBS flat leaf parsley
1 box of fat free chicken broth
Water (as needed)
1 bay leaf
I can of reduced fat biscuits
S&P to taste




Season chicken with Tony's
In a large pot
Put in 1/2 TBS butter
Cook chicken, take out and put aside once all the way cooked through
Put in a little more butter if needed celery, carrots, &onion
Cook for 5 min, then add garlic
Put in chicken broth and about half of that amount of water
Put in bay leaf and season to taste

Bring to a boil; reduce heat and add chicken. Cook for 30 min. (Slightly covered)
Break apart little pieces of the biscuits and drop in the pot
Cover and simmer for 15 to 20 minutes.
Add parsley and season to taste
Take out bay leaf
Serve immediately

**Option for chicken if you have more time:
Season 1 chicken fryer
Brown all sides at the beginning
Put back in after chicken stock
Put enough water to cover chicken
Cook for 1 hour (until chicken is cooked)
Remove chicken and let stand until cool enough to handle.
Remove skin from chicken and tear meat away from bones.
Return meat to soup; discard skin and bones.

Crawfish pie

My Momma's Crawfish Pie

1 stick butter (can't believe it's not butter)
1 onion
1 bell pepper
3 cloves garlic
1 can fat free cream of mushroom
1 lb crawfish tails
1 pint fat free half and half
1 cup Italian bread crumbs
1 cap full of crab boil
Cajun seasoning, S&P
1 deep dish pillsbury pie crust

•sauté onion and bell pepper with 1 stick butter
Add garlic
•cook with Cream mushroom soup
20 min on low
Put in crawfish cook for 10 min
Stir in half n half, bread crumbs, crab boil and seasoning to taste.

Put in pie shell. Top with the additional pie shell. Press all sides down with a fork to seal it. Cut 3 slits on the top to vent.
(Optional: brush the top of the pie with egg wash)
Cook 45 min at 350°

Take about good!
Here are some step by step pictures!

Shrimp Creole with a big twist

2 lbs shrimp (deveined, no shells)
2 links sausage
2 1/2 cups shrimp stock
1 16 oz can crushed tomatoes
1 Onion diced
1 green Bell pepper diced
3 minced garlic cloves
1 tbs butter (I can't believe it's not butter)
3 green onions
Cajun seasoning, S&P to taste


Cook sausage until browned on each side on each side in a sauté pan. Take out and put aside. In the same pan,
Heat butter and cook onion and bell pepper. Cook for 3 min on med heat (or until soft) add garlic and green onions and cook for 1 min.
Add shrimp stock
Cook until it boils
Add tomatoes
And seasoning. Cook for 20 min on low covered.
Cook 15 min uncovered
Add sausage and shrimp. Cook until shrimp are pink on both sides

Serve over brown rice

Garnish with green onions

Yumumum

Creamy mint Pesto with agave chicken

2 Boneless skinless chicken breast (in strips)
1 TBS Cajun seasoning (or so)
1 TBS Agave nectar (or so)
1 TBS extra virgin olive oil
1/2 cup fat free half and half
1 tbs butter (I can't believe it's not butter)
Whole wheat pasta of choice

Pesto:
1 cup lightly packed basil leaves
2 cups lightly packed mint leaves
2 garlic cloves, peeled and chopped
1/4 cup pine nuts, toasted
1/2 teaspoon salt
squeeze of fresh lemon juice
1/2 cup extra virgin olive oil
1/2 cup shredded Parmigiano Reggiano (get the good stuff---pesto isn't that great with the cheap cheese in the green can)

Chicken:
Combine cajun seasoning, agave and chicken.
In a sauté Pan, heat oil. Put in chicken and cook for about 5-7 min each side until its cooks through
Take out put aside

Pesto:
Put the basil, mint, garlic, pine nuts, salt, and lemon juice in the bowl of a food processor. Pulse to chop ingredients, scraping down the bowl as necessary. With food processor running, drizzle in the olive oil in a slow but steady stream. Scrape down the bowl with a rubber spatula and add the parmesan cheese then pulse again to combine.

In a different sauté pan, heat butter until melted. Add half and half on medium heat stirring frequently. Once bubbling for 2-3 min add pesto. Lower heat and fold in gently. Once combined turn off heat and take off the burner.

Cook pasta according to directions.

Serve pesto over pasta and top with chicken. (Optional: top with tomatoes and Parmesan cheese)

Butternut Squash "Fries"

Butternut Squash "Fries"

1 butternut squash (deseeded), cut in strips
2 TBS brown sugar (or Splenda brown sugar)
Dash of nutmeg (optional)
Dash of all spice (optional)
1 tsp salt
1 tsp black pepper
2 TBS extra Virginia olive oil

Preheat oven 400°. Combine all ingredients. Place on cookie sheet lined with foil. Bake for 30 min. Stir and bake for 10 min. (Check on it halfway in between each time--everyone's oven is different)

Mmmmmm

Frozen Pumpkin Mousse Pie (skinnier version)

Frozen Pumpkin Mousse Pie

**this recipe makes 2 (because when you buy all the ingredients and combine them, you have enough for 2)

Crust (per pie)

30 small gingersnap cookies, (about 7 1/2 ounces)
1 tablespoon canola oil

Filling (this makes 2 + a lot more **watch for yummy tip)

1 canned pumpkin puree
1/3 cup packed brown sugar (or use Splenda brown sugar and cut this in half by following the conversion chart)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
2 pints sugar free vanilla ice cream, softened (I use 1 container of carb smart no sugar added vanilla)


Preheat oven to 350°F. Coat 2 8" pie pans with cooking spray. (I use 2 disposable 8" cake pans)

crust: Crush gingersnaps in a food processor (or beat it with a heavy handle in a ziplock) and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pans.
Bake the crust until set, about 10 minutes. Set aside to cool. (If you're in a hurry, stick them in the freezer)

Filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crusts. Freeze until firm, at least 2 hours.

Serving options:
Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
Or put a knife under HOT water and then cut with ease

*Can Cover and freeze the pie for up to 3 days
Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.

*****YOU WILL HAVE EXTRA ICE CREAM MIXTURE! Put it in a glass bowl and cover with ground ginger snaps. You can have yummy skinny pumpkin ice cream for later!******

Optional: Garnish with surrounding ginger snaps and top with ground ginger snaps.

Roasted Red Potatoes and Feta

2 large red potatoes (cubed)
2 1/2 TBS extra virgin olive oil
S&P
1/4 cup reduced fat feta

Preheat oven 450°
Line cookie sheet with foil. Place jelly sheet on top, lip side down. Spray with canola oil. Place potatoes on sheet. Place on bottom rack of the oven. Cook for 15 min. Cover with feta. Cook for another 15 min.

**if you are not serving it immediately: turn off your oven and keep it in there until serving

**by using 2 plans the oil will drop through the slotted jelly sheet so the potatoes aren't sitting in oil

Ginger! Nature's skinny pill!

Ginger is incredibly good for you. It's great for your digestive system and research shows that it BOOSTS UP YOUR METABOLISM! Here's a website with all kind of heath info on it:

http://www.herbwisdom.com/herb-ginger-root.html

Trick to storing and cutting ginger:

When you get it, peel the entire root. Put it in the freezer. It is really easy to cut it when you want it, but to make it EVEN EASIER you can grate the ginger once it's frozen and you don't even have to bust out a knife!

Ginger Vinagerette with no oil!

1 1/2 tsp fresh ginger**(grated or minced)
1 clove garlic minced
1/4 tsp sesame oil
1 tbs agave nectar
1 1/2 tbs Dijon mustard*
1 green onion
1/2 tbs hoisin sauce
1 tsp soy sauce (reduced sodium)
2 tbs rice wine vinegar
S&P

Combine all ingredients by whisking it together. Season to taste

* I am not a big fan of condiments, but when you look up a bunch of ginger dressings especially skinny ones, they have Dijon in it. When you look on the back at the nutritional info it's a shocker! Only 5 cal's for a tbs. this recipe is very skinny and delectable!!

I ordered 1 sushi roll last night and just made a salad and this salad dressing at home. Making a sushi night still healthy and affordable! Enjoy!

**keep an eye out for my trick on making ginger last longer and easy to cut.

Roasted Butternut Squash

I have fallen in love with a new vegetable!! Butternut squash is SO delicious! And good for you

1 butternut squash, cut in cubes
1 small onion, sliced (so long pieces)
2 carrots, peeled and cut as close to a cube as u can
1 TBS Extra virgin olive oil
1 1/2 TBS brown sugar (I use Splenda brown sugar blend)
Salt and pepper to taste

Preheat oven 400°
Combine all ingredients in a bowl EXCEPT 1/2 tbs brown sugar
Mix well
Lay out on a sheet pan lined with foil and prepped with cooking spray.
Spread out mixture on pan. (Don't have anything on top of each other)
Sprinkle with remaining sugar.

Bake for 30 min. Stir. Bake for 10-15 min

This stuff is so good!!

Crawfish Ravioli

Crawfish Ravioli

6 TBS butter (I use I can't believe it's not butter)
1 large sweet onion
1 yellow bell pepper
3 cloves garlic
2 green onions
1 TBS flour
1 pack crawfish
1 8oz fat free cream cheese
1 cup fat free half and half
1 tsp cayenne pepper
2 tsp Tony's (or another cajun seasoning)
1 package of cheese filled ravioli **See note
Parmesan cheese (reduced fat) {optional}

Melt butter in a large skillet. Put in onions and yellow bell pepper. Cook for 3-4 min. Put in garlic and green onions. Cook for 1-2 min

Add flour. Completely combine with ingredients in the pan. Cook for 5-10 min stirring frequently. (So it doesn't stick to the bottom!)

Add crawfish. Cover and cook on low for 15-20 min. Stirring occasionally.

Add cream cheese, half & half, cayenne, and cajun seasoning. Cover and simmer for 20 min.

Cook your pasta according to directions on packet. (Ravioli takes about 5 min so don't go too far!)

Serve the sauce over ravioli top with Parmesan and green onions to garnish

**if you can find whole wheat ravioli go for it!!
If you would rather use a whole wheat pasta to make this whole recipe skinny, go for it! Just make sure that you cut back on the spices.
This is a VERY spicy dish and the cheese in the ravioli balances it out.

**Cutting back on the spices is always an option! Go by your palate!

* also if you really don't care about cutting calories and you are trying to impress people, you can fry the raviolis

Agave Chicken and Garlic Quinoa

2 Boneless Skinless Chicken breast (sliced)
2 TBS agave nectar
1 tbs garlic powder
Salt and pepper to taste

Combine all ingredients in a bowl and mix well
Cook in extravirgin olive oil until cooked on both sides
Take out and put aside when cooked

Smothered Onions
Slice 1/2 a onion in strips
Cook in the same skillet as the chicken
Add a little oil
Stir and cover
Cook for 10 min on low (add water if needed)

Garlic Quinoa
1 cup quinoa
2 cup chicken broth
2 cloves garlic
1 1/2 TBS fresh parsley

Boil chicken broth
When it comes to a rolling boil, add garlic and quinoa
Cook for 10-15 min
Right before serving, add parsley

When plating, put quinoa on the side and onions on top of chicken.
**I have recently fallen in love with agave nectar and quinoa. Both good for you and low in calories

Delicious no carb meal (and cheap!)

K-Tini

A k-Tini is a cross between a margarita and a Cosmo. And really cutting out a bunch of cal's by skipping different mixes.

Put 2 ice cubes in 1 of the 2 mixing cups (2 glass cups) or shaker
Pour 2 shots tequila
1 1/2 shot triple sec
3 shots cranberry juice (can use sugar free!)
Splash of fresh lime juice
Mix in shaker or back and forth between 2 glasses
Take out Ice cubes (if in mixing glasses)
Put in chilled martini glasses
And garnish with slice of lime

Have fun! Drink responsibly!

Makes 2 Servings

Cooking staple

This is tony chachere's which everyone in Louisiana has in their house (even people that don't cook)

If you live somewhere where they don't have Tony's use a cajun blend or just black pepper, salt, cayenne pepper, and garlic powder.

Can you tell I like asparagus?

Asparagus is a very low calorie vegetable. 100 g fresh spears give only 20 calories. AND! More calories will be burnt to digest than gained, it's even called a negative calorie vegetable.

It's rich in antioxidants, vitamin B, A, C, and K

Here's a website with more info and other health facts about not only produce, but herbs, nuts, oils etc.

http://www.nutrition-and-you.com

Smothered Chicken

Smothered chicken

chicken on the bone
tonys
extravirgin olive oil
1 sweet onion
1 yellow bell pepper
3 cloves garlic
chicken broth (fat free)
a little flour

 

Season chicken with bones with Tonys
Brown chicken in oil
Take out chicken
Cook
Onion
Yellow bell pepper
Garlic
Put in chicken stock and little flour
Season to taste
Cook down until boiling
Put in chicken and cook as long as you can

**Cook in cast iron if you have it!
Serve over brown rice

Sesame green beans

Sesame green beans.

Trim fresh green beans and cut them about 1". Cook in a little sesame oil. Then put in some water, put the cover on and cook for about 5 Min. Put in garlic and fresh ginger. About a tbs or so of low sodium soy sauce. About a 1/2 tbs of rice wine vinegar. 1 tbs of sugar. And pepper. I Added a TINY bit of nutmeg. If it started to cook down too much I would add water. And cook until desired doneness (how ever soft u want it) and top with toasted sesame seeds

Yellow squash and cherry tomatoes

Yellow squash and cherry tomatoes

Evoo
3 cloves Garlic
Half moon yellow squash
Halfed cherry
S&P
Cover
Cook until smothered

Bolognese made Skinny

Bolognese

2 tbs butter (I can't believe it's not butter)
Lean ground beef
1/2 cup onion (diced)
1/2 cup celery (diced)
1/2 carrots (diced)
2 tbsp tomato paste
1 cup skim milk
1 tbsp flour
Crushed tomatoes
Parsley
Bay leaf
Pancetta (or 2 slices of Bacon)
1/2 cup red wine
Whole wheat pasta (or I found smart one pasta or something like that-- it was lower cal than whole wheat)
S&p

Cook bacon, then put on paper towels, then take out remaining grease, then crumble up bacon and put aside
Season meat with tonys
Cook meat then take out and drain all fat and put aside
Heat butter and add flour
Cook for 2 min
Add onion, carrot, celery
Add tomato paste cook for 1 min
Add meat
Stir in wine (I ended up putting in way more than 1/2--didn't want it to be dry)
Stir in tomatoes
Add bacon
Add bay leaf
Slowly stir in milk
Increase heat to simmer
Then decrease heat to maintain lower simmer
S&p
Simmer uncovered for 20 min (or as long as u can)
Add water if sauce drys out
Cook pasta
Right before serving chop parsley and stir in bolognese
Garnish with Parsley

Asparagus with feta

Beware! Everyone in your house will be obsessed with this and want you to cook it all the time!!

Asparagus with feta

Asparagus
Salt and pepper
Extra Virgin olive oil
Feta cheese (fat free)
2 or 3 cloves of minced garlic

Trim asparagus
Top with garlic
Cover in extra virgin olive oil
Season with pepper
Season with little salt
Cover with feta cheese
Cook for 10-15 minutes at 400°(until asparagus is done)

Creamy pesto with Pinenut crusted chicken

Creamy pesto

Blender:
1/4 cup pine nuts
1 cup basal
2/3 cup parsley
1 or 2 garlic
1 whole lemon
Parmesan
Salt(not too much!!) and pepper
Stream in evoo
(add a little sugar of needed)

Blend until pasty

In pan heat 1 TBS butter
1 cup fat free half and half
Bring to boil
Add pesto blend all together
Taste to season
Add diced roman tomato
(serve quick!)

Pine nut crusted chicken

Serve over whole wheat pasta of choice

Infusion brown fried rice

Infusion brown fried rice with sausage and squash

1 link of sausage
1 cup brown rice
Evoo
Sesame oil
Butter (light I can't believe it's not butter)
2 cloves minced Garlic
1/2 Jalepeno pepper
Cilantro
Green onions
Chicken stock
Yellow squash, halfed
Teriyaki sauce
Soy sayce
2 egg whites

Boil 1 cup chicken stock 1/8 tsp sesame oil
Add 1 cup instant brown rice
Cook at directed then put in the Fridge

Get 1/8 tsp sesame oil and a LITTLE BIT of evoo hot in a frying pan
Quarter 1 link of hot sausage. Fry off in oil and put aside.
1 TBSP. butter jalepeno and garlic
Cook for 2 min
Put in squash and a bunch of dashes of teriyaki and S&P
Cook until squash is cooked
Splash of chicken stock(to deglaze)
Green onions
A couple of dashes of soy sauce
Add cilantro
Add rice
Add sausage

Hawaiian Pizza

Hawaiian Pizza

Thin crust pizza ( whole wheat if possible)
Brush with evoo
Spread THIN layer of organic classico tomato, herbs and spices(70 cal) sauce
Sprinkle with layer skim milk mozzarella
Pineapple (fresh) (cut thin)
Canadian bacon
Basal
Red pepper flakes
Salt and pepper
450° 10 min
Sprinkle with fresh cilantro (or parsley if u don't like cilantro)

Skinny tortilla soup

Tortilla soup

3 Chicken breasts (cubed)
Tony's
Evoo
Onion
Bell pepper
(Jalepeno--if you have it)
3 cloves minced garlic
Rotel (with green peppers)
1 can Diced tomatoes(with green peppers)
1 can corn (drained)
1 can blackbeans (drained)
Fat free Chicken stock (1/2 a box)
1 can water
Dried oregano
2 tsp cumin
1 tsp chili powder
1/4 tsp cayenne
Bay leaf
S&p
Green onions
1/2 lime juice (save the other half for the avocados)
Cilantro (optional)
Fat free cheddar cheese
Avocado
(optional- whole grain tortilla chips)

Season chicken with tonys,
Heat evoo, sauté chicken until cooked then take out and put aside
(if needed put a little more evoo)
Sauté onion and peppers.
When translucent add garlic
Cook for a minute or so
Add rotel and diced tomatoes. Add a little salt and pepper. Cook down for about 5 min. Add corn, beans, chicken stock, can of water, dash of oregano, bay leaf, cumin, chili powder, cayenne, black pepper a LITTLE BIT of salt, and 1/2 lime. Cook until it boils. Taste to season. Add chicken. Return to boil then lower heat. Cook for as long as u can. At least 1 hour. When you are about to serve add chopped green onions and cilantro (if u have it)
Don't forget to take out the bay leaf!
Top with: cheese, cilantro, tortilla chip, sliced avocados (squeeze lime juice over avocados as soon as u cut it)

Enjoy!

Creamy Pastalaya

Creamy low cal pastalaya

So traditional pastalaya is jambalaya with noodles instead of rice. This is a twist on a twist. I learned this recipe from a family that my brother wrestled with. Then I flipped it to make it skinnier!


3 links of sausage (coined)
3 boneless skinless chicken breast (cubed)
Canola oil
Tony's
1 onion
1 bell pepper
2 garlic
1 large can of fat free cream of mushroom soup
Equal parts of fat free half and half
Whistoshire
Tabasco
Kitchen bouquet (optional)
Whole wheat what ever pasta you want

Season chicken with Tony's
Brown sausage in canola then take out
Brown chicken then take out
Add more oil if needed
Cook onion and bell pepper until translucent
Add garlic
Add cream of mushroom soup
Stir constantly and cook for about 5-7 min.
Pour half and half in the same can of cream of mushroom.
Add half and half slowly while stirring constantly
Add whistoshire, tabasco and tonys to taste
(Optional- add 1 or 2 cap fulls of kitchen bouquet)
Stir frequently and boil for about 7 min
Add meat
Taste if you need for seasoning
Add whatever pasta you want
and cook until pasta is cooked stirring occasionally so food doesn't stick to bottom

It's really quick and veeeery yummy!!

Parmesan Asparagus

Parmesan asparagus

Have this instead of cheese fries!

Asparagus, trimmed
Extra virgin olive oil
S&p
Reduced fat Parmesan cheese

Trim asparagus
Cover in evoo
Salt and pepper
Rub all around
Sprinkle heavily with Parmesan
Cook 400° for about 15 min (check for color-- Want it to get a little browned)

Texas Caviar with a little twist

Texas Caviar with a little Katie twist

This is really fresh, healthy, and a crowd pleaser.

Texas caviar

1 purple onion,
3 Roma tomatoes,
2 jalapeno peppers,
4 cloves of garlic,
cup of cilantro
one red bell pepper
one yellow bell pepper
one drained can of yellow corn
one drained can of white corn
one drained and rinsed can of black beans
Zest 1/2 lime
Juice of whole lime
1/4 cup of extra-virgin olive oil
1/4 cup of red wine vinegar
1/4 tsp honey
2 packets Splenda (optional-- I just have a sweet tooth)
Salt (not a lot) and black pepper to taste
put in fridge overnight
2-3 Avacado cubed then drench immediately in lime juice

Eat with multigrain scoops. Yum!

One picture is without avocado and
One is with because avocado is seasonal. It's good either way!

Bacon Wrapped Pineapple (reduced fat)

Bacon Wrapped Pineapple

1 can pineapple (drain juice)
1 pkg 40% less fat Bacon cut in half
*Splenda blend brown sugar (see note)
Tooth picks

Preheat oven 375°
"Bread" bacon in brown sugar. (Coat it as well as you can)
Put pineapple on the edge and roll it up. And put a tooth pick in it

Get a cookie cooling rack (IF YOURS HAS PLASTIC ON IT LIKE MINE DOES DON'T USE IT!) or a slotted cooking sheet. Turn the sheet upside down and place it on a regular cookie sheet lined with foil. You want it to be lifted up because the grease from the bacon will fall through.

Cook for 25-30min. Then broil for 3-5 min. Be careful broiling because the sugar will burn if its in there for too long!

Place on a paper towel to catch remaining fat. Don't eat immediately or you'll burn your tongue! :)

This is a HUGE party pleaser! I put them down at my cousin's wedding shower and they were gone in a second! So if its for a big party, double up the recipe.

**brown sugar-- just use as much as needed. Use the same concept of spreading bread crumbs on a plate.

Balsamic Asparaugs

Balsamic Asparagus

asparagus
balsamic vinegar
extravirgin olive oil
salt and pepper

preheat oven 400 degrees
cook asparagus in boiling water for 5 min.
put in an ice bath (bowl with ice and water)
put on a baking sheet (lined with foil)
mix balsamic vinegar and EVOO
top asparagus with balsamic and evoo
season with salt and pepper

Skillet Lasagna

Skinny Skillet Lasagna 340 cals!




1 lb lean ground beef 
1 onion
3 cloves minced garlic
1 can diced tomatoes (dont drain!) (get Italian if they have it)
1 can water
8 oz tomato sauce
1 tsp dried basal
1 tsp dried oregano
1tsp salt 
black pepper to taste
dash of sugar
dash of red wine
2-1/2 cup broken up whole wheat lasagna noodles
1 cup fat free cottage cheese
1/4 cup fat free parmesan cheese
dash of basal and black pepper 
1 egg 
fresh parsley 

Season ground meat (with tonys)
in a large skillet, brown meat in extra virgin olive oil (EVOO)
take out and drain
cook onion and garlic in EVOO
add tomatoes, water, tomato sauce, basil, oregano, salt, pepper, wine, sugar
stir in meat and uncooked pasta
bring to boil, stirring occasionally
reduce heat, cover and simmer for 20 min. (or until pasta is tender)

combine cottage cheese and parmesan cheese. mix in the egg.
sprinkle in basil and pepper to taste
drop cheese mixture by tablespoon in pasta
cook for about 5 min. 
add chopped parsley and turn off
serve with parmesan sprinkled on top 

Basics: Jambalaya

3 Boneless Skinless Chicken Breasts (cubed)

3 links of sausage (coined) (I use manda's hot sausage)

1 onion chopped

1 bell pepper chopped

2 garlic cloves minced

1 TBS canola oil

tonys (or cajun seasoning)

2 cups uncooked white rice (i use creole rice)

2 cans chicken broth (fat free)

1 cap full of kitchen bouqet 

Season chicken with tonys and put aside

in a large pot

Brown sausage, take out and put aside
Brown chicken, put a little oil if you need to, take out put aside once cooked

put in oil cook onion and bell pepper, cook until translucent

put in garlic cook for a minute or 2

Brown 2 cups of rice-- stir constantly!!
Put in 2 cans of chicken stock
Put in kitchen bouqet and Tonys to taste
Bring to boil
Cook on low for 30 min--dont open!!

serve with corn and a roll!

First thing's first......

Always have fun when you are cooking! Cooking should not be a stressful thing. It is a great way to be social and hospitable. So have fun with it! When you're cooking for friends, a good rule of thumb is to have a glass of wine/martini within arms reach. :) 

Let's get started!

Hi! I am Katie Fontenot, I'm 24 in my 2nd year of grad school for speech language pathology (speech therapy) and in my spare time, I love to cook! I'm a home grown Cajun, born and raised in south Louisiana, so naturally, my recipes revolve around traditional Cajun cuisine. While most of my recipes are "skinny" or low calorie, sometimes you just have to indulge! I'd like to share my style of cooking with the web! Enjoy!