Spicy Soy Chicken

8 Chicken Tenders (cook chicken)

Then add the following:
2 green onions
1/4 cup or less reduced sodium soy sauce
1 tsp ginger
1 tsp minced garlic
Mrs. Dash Hot and Spicy
1/4 - 1/2 cup reduced sugar ketchup
dash of hot pepper sauce
Dash of Worch. Sauce

Add fresh green beans - (cooked)
Add fresh broccoli - (cooked)

Simmer for 15 minutes.

Dawn's Cauliflower Mash

Head of cauliflower
Boil for 15 minutes
Scoop of FF sour cream, skim milk, yogurt or chicken broth (butter)
1 spoon full of garlic

Mash with hand masher or electric mixer.

1 - 16 oz bag frozen cauliflower
Place in glass bowl.
Microwave covered for 10 minutes

Mash - add desired ingredients.

I usually add nothing to the cauliflower mash - simply because I want to keep it healthy. 

I eat cauliflower mash instead of potatoes.  So much easier than mash potatoes and delicious!  You can add anything to cauliflower mash, as you would add to mashed potatoes.

Mash cauliflower with hand masher or electric mixer.  For convenience purposes, I always use frozen cauliflower.  Our favorite ingredients to add include:  curry, garlic, onion, green onions, jalapenos, diced tomatoes or sweet bell peppers.  You can add anything to the cauliflower mash, just as you would add to mashed potatoes - milk, butter and salt.  We eat cauliflower mash plain or with vegetables listed previously simply because I want to keep it healthy.  Shannon on the other hand enjoys the mash better with milk and butter, but of course he gets stuck eating it without milk and butter -  unless I make him a separate bowl.  Another idea is to create a mixture similar to a twice baked potato - and bake the mash.

NOTE:  You can also use in place of rice.

Turkey Meatballs

Shannon didn't care for my ketchup and mustard mixture that I put on top of the meatballs the last time I made them.  So on his meatballs, I put bbq sauce.  As he was eating a meatball, he asked "Are there carrots in here?"  Guess he had never eaten meatballs like this.

I used my food processor to dice the vegetables.  I am still learning to use my food processor - I was not aware that the blade flipped - until I was telling a friend about not being able to really grate my vegetables.  I kept putting the veggies back in the food processor - making a mess of course -  to make them the desired size.  Next time - I should get it right - I looked this morning - and yep, the blade does flip!

Mix following ingredients:

1 lb extra ground lean turkey
1 diced onion
Bell pepper diced - amount to liking
3/4 Carrot grated
1 tsp Worch. Sauce
3/4 celery grated
3 small sweet peppers
2 tsp minced garlic
4 or more TB reduced sugar ketchup
Mrs. Dash Onion and Herb seasoning - sprinkle in
1/4 cup egg beaters
3/4 cup Broccoli slaw

Use 1" cookie scoop to create meatballs.  Sprinkle with Mrs. Dash Onion and Herb seasoning
Bake on 350 for 25 minutes

Add topping and bake 20 more minutes.

Baste with
Reduced sugar ketchup
Spicy mustard

Blueberries and Cream

I just combined the following - just trying it out - wasn't for sure if I would like it.  BUT DID!!!

Plain greek yogurt - Fage or Dannon
Smidge of Truvia
Dash of Vanilla
2 tsp Sugar Free Raspberry Jam (optional)

Blueberries - warmed/defrosted

Mix yogurt mixture and blueberries.


Peaches and Cream

Place 1 cup frozen peaches (or desired amount) in dish
Sprinkle with Truvia, Cinnamon and Nutmeg - toss to coat

Broil on Hi for 20 minutes.

Take a scoop of plain yogurt (added a little bit more Truvia into yogurt) and mix peaches into.  I did not use a whole packet for this recipe.

Pretty good.  Trying to come up with ways to eat the plain yogurt - which I haven't been that successful with.  I am used to eating Yoplait Light.

Picante Chicken

2-4 boneless, skinless chicken breasts – I cooked in skillet to get rid of the additional fat and to partially cook.

Homemade taco seasoning (or store bought)
1/2 cup fat free sour cream
1 cup picante sauce
1/2 cup green peppers (I just threw some in)
1/4 cup onions (I just threw some in)

Fat Free Cheddar Cheese

Place chicken in skillet with garlic and cook on medium heat.  Sprinkle taco seasoning on each side of chicken as it is cooking.  (I did not cook my chicken all the way through prior to baking)

Place chicken in baking dish. Sprinkle with additional taco seasoning.

In a bowl, mix together green peppers, onions, sour cream, picante sauce and any left over taco seasoning (I didn't know what else to do with my seasoning - so if you do not have any left to do this with, no bid deal).

Pour mixture over chicken.
Sprinkle with fat free cheddar cheese

Bake for 25 minutes on 350.

NOTE:  I used two chicken breasts for this recipe, but I think you could actually use 4. I think next time I will just cut up my chicken and simmer it on the stove top.

Dawn's Chicken Fajitas

Mix together:
1 TB chili powder
1 tsp cumin
1 tsp cayenne pepper
1 TB Soy Sauce
1 tsp garlic powder
1/4 cup water
1 TB apple cider vinegar
1/2 tsp onion powder
1/4 tsp paprika

4 chicken breasts

2 Red Bell Peppers
2 onions
1 yellow bell pepper
1 orange bell pepper

Placed chicken breasts in skillet (no oil).

Cut chicken up with spatula before it is completely cooked. Add mixture - bring to boil. Simmer for 10 minutes then add veggies! Cover and cook until desired vegetable doneness.

Taco Seasoning

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon black pepper

Additions to meat:

Green Onions
Shredded Carrot
Green Peppers
Bell Peppers

Peach and Salsa Chicken

7 frozen peach slices
1 cup diced red bell pepper 
1 chicken breast - flavored with Mrs. Dash Onion and Herb seasoning
1/2 - 1 cup of pace picante sauce

Place peaches and bell peppers in pan.  In the mean time cook chicken on George Foreman (until it is almost done)  Remove and cut up into desired pieces.  Add chicken to pan.  I used a rubber spatula and chopped/smashed peaches.  Simmer for 15 minutes.  Enjoy with a vegetable.  I had green beans - not bad!  I like spicy so next time I will add a little heat to it.

Caramel Apple Dump Cake

2 cans of Wilderness Caramel Apple Pie Filling (seasonal item) so I stocked up on it!
1 reduced sugar yellow cake mix
1 1/2 sticks of butter

Pour apple pie filling into 9 x 13 pan.
Sprinkle cake mix over top of pie filling.
Slice butter in thin slices and place all over cake mix.  You can also cut butter into cake mix prior to placing cake mix on top of apple filling.

Bake 1 hour at 350 degrees.

Enjoy!  I didn't try this - since I am on the 17 day diet - but Hubby said it was delicious!!!! I planned on taking it to school today to share with my Accounting students, well - no school.  DARN!!!

French Toast, Without the Bread!

1/2 cup egg beaters
1/2 tsp artificial sweetener or Truvia
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract


2/3 cup butter or margarine, softened
2/3 cup brown sugar
2 large eggs
1 1/2 cups old-fashioned oats
1 1/2 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
1 6-ounce package Ocean Spray® Craisins® Original Dried Cranberries
2/3 cup white chocolate chunks or chips


Preheat oven to 375ºF.

Using an electric mixer, beat butter or margarine and sugar together in a medium mixing bowl until light and fluffy. Add eggs, mixing well. Combine oats, flour, baking soda and salt in a separate mixing bowl. Add to butter mixture in several additions, mixing well after each addition. Stir in dried cranberries and white chocolate chunks.

Drop by rounded teaspoonfuls onto ungreased cookie sheets. Bake for 10-12 minutes or until golden brown. Cool on wire rack.

Makes approximately 2 1/2 dozen cookies.

Sweet and Spicy Chicken

  • I love spicy and sweet!!!  So I searched allrecipes.com for recipes utilizing honey, hot sauce and chicken I came across this recipe - I did alter it a bit to my liking.  We had this two nights in a row, and could even eat it a third.  

  • Ingredients:

  • 1 tablespoon brown sugar
  • 2 tablespoons + a few squirts honey (will use 3 tablespoons in future)
  • 1/4 cup soy sauce (yikes VERY HIGH IN SODIUM)
  • 2 teaspoons chopped fresh ginger root (I used ginger)
  • 2 teaspoons chopped garlic
  • 1/2 tablespoon hot sauce (I used 1 TB a bit spicy - used Habanero Hot Sauce, next evening tried 1/2 TB yikes still hot - my lips were on fire - but it was still YUMMY!!!!)
  • salt and pepper to taste
  • 3 skinless, boneless chicken breast halves - cut into 1/2 inch strips
  • 1/2 onion cut into rings
  • 1 green pepper - cut into strips

  1. Mix together brown sugar, honey, soy sauce, ginger, garlic and hot sauce in a small bowl.
  2. Lightly pepper the chicken strips and dredge in flour (or add a large spoon of flour to thicken mixture).
  3. Cook chicken strips - add peppers and onions before chicken is finished cooking.
  4. Pour the sauce over the chicken. 
  5. Simmer 8 to 10 minutes

Serve on brown rice.

Sides:  Broccoli or Carrots or Green Beans

Dawn's ChickpeaSoup

Saute following:
1 Onion - diced
Green pepper - just threw in some strips from the freezer
1 TB minced garlic
Seasoned blend - onions, celery, green and red bell peppers - just threw some in.

Then add:

1 cup water
1 can diced tomatoes (no salt added)
1 can chickapeas  - rinsed
1 tsp cayenne

1/2 tsp cumin
1/2 tsp curry
1/2 tsp ginger
1/2 tsp coriander
1/8 tsp cinnamon
1/2 tsp turmeric
Hot Sauce - Chile Habanero

Bring to boil and simmer for 30 minutes.

Serve with brown rice.

Black-eyed Pea

Recipe obtained from CBS Early Show - Katie Lee


1 medium onion, diced
1 red bell pepper, diced
2 garlic cloves, minced
2 15-ounce cans black-eyed peas, rinsed and drained
1/4 cup vegetable broth or water
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 green onions, thinly sliced
1/4 cup flat-leaf parsley, minced
Cooked rice
Shredded white cheddar
Hot sauce (optional)

1. Heat onion, red bell pepper, and garlic. Sauté until onions are translucent, about 5 minutes.

2. Stir in black-eyed peas, broth, salt, and pepper. Reduce heat to low; cook 10 more minutes. Stir in green onions and parsley.

3. Serve on top of cooked rice and garnish with cheese. Add hot sauce, if desired.