Archive for November, 2007

Amyella’s Blueberry Oat Bars

I’ve just been adding blueberries to my basic oat bar recipe – the same base from which all the variations  were created.

Amyella’s Blueberry Oat Bars

4 cups of oats
5 cups of eggbeaters
2 cups (1 whole bag) frozen blueberries
1/4 cup Splenda
1 tsp – 1 Tbs cinnamon, to taste (I like a lot)

Preheat oven to 425. Mix all. Pour into a 9 x 13 baking dish sprayed with cooking spray. Cook for 30-35 minutes. Cool, cut into 12 squares. Don’t eat these straight from the oven, they’ll taste “eggy”. Give them a day in the fridge first. Store in fridge.

Makes 12. For each:
163 cals
1.75 g fat
22 g carb
3 g fiber
15 g protein


Thanksgiving Recipes

Unfortunately I won’t be participating in any Thanksgiving festivities this year, but for those of you who won’t be curled up at home alone with your dog, a blanket and chinese take out and crying until you have dehydrated yourself into a migraine, here are some lighter versions of Thanksgiving classics.

Herb-Roasted Turkey Breast

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 tablespoons minced garlic
2 tablespoons minced shallots
1 teaspoon freshly ground black pepper
1 (12-pound) fresh or frozen turkey breast, thawed
3 tablespoons fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350°.
Remove leaves from thyme sprigs to measure 2 tablespoons chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 tablespoons chopped; reserve stem. Remove the leaves from sage sprig to measure 2 tablespoons chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl.
Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Lift wing tips up and over back; tuck under turkey.
Place turkey on a rack set in a shallow roasting pan. Bake according to times on package. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Bread Stuffing

1 loaf bread, cut into 1-inch cubes and slightly stale
3 tablespoons I Can’t Believe It’s Not Butter
1 1/2 cups chopped celery
3/4 cup chopped onion
1/4 cup water
1/2 teaspoon salt
1 1/2 teaspoons poultry seasoning
1 (10 1/2-ounce) can low-salt chicken broth
Cooking spray

Place bread cubes in a layer on cookie sheet. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt ICBINB in a saucepan over medium heat. Add celery and onion; saute 10 minutes. Remove from heat; stir in water, salt, poultry seasoning and broth. Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover and bake at 375° for 30 minutes.

Makes 10 servings (serving size: 1/2 cup)

162 Calories
3g Fat
5g protein
27g carbs

Mashed Sweet Potatoes with Pecan Butter

2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
2 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1 tablespoon chopped pecans, toasted
1/8 teaspoon ground cinnamon

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave potatoes at HIGH for 10 minutes, rearranging the potatoes after 5 minutes. Wrap potatoes in a towel; let stand for 5 minutes. Scoop out pulp; discard skins. Combine pulp, milk, 1 tablespoon brown sugar, and salt in a medium bowl; mash.
Combine 1 tablespoon brown sugar, softened butter, pecans, and cinnamon in a small bowl. Top each serving with pecan mixture.

Yield: 2 servings (serving size: 3/4 cup potatoes and 1 tablespoon pecan mixture)

FAT 9g
FIBER 5.4g
(Cooking Light, APRIL 2001)

Mashed Potatoes with Roasted Garlic and Rosemary

2 whole garlic heads
2 pounds cubed peeled Yukon gold potato
1 cup chopped onion
2 tablespoons plain fat-free yogurt
1 teaspoon dried rosemary, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat oven to 350°.
Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.

Yield: 8 servings (serving size: 1/2 cup)

FAT 0.2g
FIBER 2.1g
(Cooking Light, NOVEMBER 2000)

Chicken Tortilla Soup

I roasted a chicken this weekend and then boned it to make a soup. Erin had mentioned something about Chicken Tortilla Soup the other night on the phone (hmm, Erin and I sure do talk a lot about food and cooking, don’t we?) and that sounded damn tasty, so this is what I put together this morning.

I didn’t measure anything out but if you’re any kind of intermediate cook you can figure out the right portions. I also did not run the macros (kinda hard when you have no measurements) I just know by eyeballing it that it fits into my nutrition plan and that’s good enough for me right now.

Chicken Tortilla Soup

A couple or few cups of cooked, diced/shredded chicken
About 1 small onion
1-3 serrano peppers (depending on your heat preference)
Couple cloves of minced garlic
Couple cups frozen corn kernels
1 28oz can tomato puree
2 quarts low sodium, FF chicken broth

Sautee the onions, garlic, peppers, corn kernels until softened and slightly golden. Add salt, pepper and cumin to the vegetables. Add the tomato puree, chicken and broth. Bring to a boil then reduce and simmer about 10 minutes. Taste, adjust seasonings if necessary.

You could toast up some corn tortillas and then break them into pieces and serve on top of a bowl of this soup, depending on how much corn you use in the soup and how many carbs you need at that meal. I guess if you don’t then it would be Chicken with No Tortillas Soup.

Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at
November 2007
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