I love this time of year!!  Why??  Because this is when pumpkins are in season.  I will be posting all kinds of ways to use pumpkin in your recipes.  Pumpkin is so healthy and taste so good.  Looking forward to what you think..  Enjoy the muffins.

Pumpkin Nut Muffins
 
Servings: 12 • Size: 1 regular sized muffin • Calories: 162.5 • Fat: 7 g • Carbs: 23.5 g • Fiber: 2 g • Protein: 3 g • Sugar: 14 g Sodium: 170 mg

Ingredients:

• 1/2 cup white whole wheat flour
• 3/4 cups unbleached all purpose flour 3/4 cup raw sugar
• 1 tsp baking soda
• 2 tsp pumpkin pie spice
• 1/4 tsp nutmeg
• 1/4 tsp cinnamon
• 1/4 tsp salt
• 1 1/2 cups canned pumpkin (not pumpkin pie filling)
• 2 tbsp vegetable oil
• 2 large egg whites
• 1 1/2 tsp vanilla extract
• baking spray
• 1/2 cup chopped pecans

Directions:

Preheat oven to 350°. Line a muffin tin with paper liners and lightly spray liners with oil for easy removal.

In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, nutmeg, cinnamon, and salt with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chopped nuts.

Pour batter into prepared muffin tin and bake on the center rack for 24 - 26 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool at least 15 minutes before serving.

Makes 12 muffins.

I love this dish because it is quick but tastey.  Serve over rice or pasta.  For a lighter dish put on top of a nice salad.  Enjoy!!

Baked Chicken Parmesan

Servings: 8 • Serving Size: 1 piece
Calories: 224.5 • Fat: 8.6 g • Protein: 25 g • Carb: 14 g • Fiber: 1.5 g


Ingredients:

• 4 (8 oz) chicken breast halves, sliced in half to make 8
• 3/4 cup seasoned breadcrumbs (I used whole wheat)
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter, melted (or olive oil)
• 3/4 cup reduced fat mozzarella cheese
• 1 cup marinara
• cooking spray

Directions:

Preheat oven to 450°. Spray a large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.

Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.

Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.

Bake 5 more minutes or until cheese is melted.

Are you ready for some football!!  Here is a crock pot recipe to please the crowds.  Enjoy!!











Chicken & Shrimp Jambalaya

Ingredients:

1     lb. chicken breast
2     c. thinly sliced celery (4 stalks)
2     c. onions chopped
1     14oz. can no salt added diced tomatoes, undrained
1     14oz. can reduced sodium chicken broth
1/3   c. no salt added tomato paste
1  1/2 tsp. salt free Cajun seasoning (I use Tony Chachere's)
2     cloves garlic, minced
1/2  tsp. salt
1  1/2 c. instant brown rice
3/4   c. chopped green, red and yellow sweet peppers
8    oz. fresh or frozen peeled and deveined cooked shrimp
2    tbs fresh Italian (flat leaf) parsley

Directions:

-    Cut chicken into 3/4 inch pieces, In a 4 quart slow cooker, combine chicken, celery,
      onion, undrained tomatoes, broth, tomato paste, salt free Cajun seasoning, garlic, salt

-    Cover and cook on low heat setting for 4 1/2 to 5 1/2 hours or on high setting for 2 1/4 to
      2  3/4 hours.

-    after time above, if using low-heat setting, after turn to high heat setting.  Stir in
      uncooked rice and sweet peppers.  Cover and cook about 30 minutes more or until most
      of the liquid is absorbed and rice is tender.

-    Before serving, thaw shrimp, if frozen.  Stir shrimp and parsley into chicken mixture.

Enjoy!!!

Makes 8 servings

Nutrition facts:
Servings Per Recipe 8, Calories 211, Protein 23 g., Carbohydrate 26 g., Fat 2 g., Cholesterol 88 mg., Fiber 4 g., Sodium 415 mg

Black Bean, Avocado, Cucumber and Tomato Salad

Sometimes I will eat this in a lettuce leaf wrapped up as a burrito (add some chicken chunks)

Black Bean, Avocado, Cucumber and Tomato Salad

Servings: 10 • Serving Size: 1/2 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 126.9 • Fat: 5.7 g • Protein: 5.0 g • Carb: 16.0 g • Fiber: 6.7 g

Ingredients:

• 1 seedless cucumber, peeled and diced
• 2 medium ripe tomatoes, diced
• 2 hass avocados, diced
• 15.5 oz can black beans, rinsed and drained
• 2 tbsp red onion, minced
• 2 tbsp cilantro, minced
• 2 limes, juice of
• salt and fresh pepper

Directions:

Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Makes 5 cups.

 

This colorful, high fiber, high protein salad makes a great side dish, appetizer served with chips, or lunch served with fresh tortillas. This salad is low in saturated fat and loaded with antioxidants. A perfect summer side dish for grilled meat, fish or chicken.



This dish if from Skinnytaste

Chicken Enchilada Stuffed Zucchini Boats

These are SUPER YUMMY!

Chicken Enchilada Stuffed Zucchini Boats

Servings: 8 • Size: 1 zucchini boat • Old Points: 2 pts • Points+: 3 pts
Calories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g
Sodium: 410 mg (without salt)

Ingredients:
For the enchilada sauce:

• olive oil spray  
• 2 garlic cloves, minced
• 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
• 1-1/2 cups tomato sauce
• 1/2 tsp chipotle chili powder
• 1/2 tsp ground cumin
• 2/3 cup fat-free low-sodium chicken broth
• kosher salt and fresh pepper to taste

For the zucchini boats:

• 4 (about 32 oz total) medium zucchini
• 1 tsp oil
• 1/2 cup green onions, chopped
• 3 cloves garlic, crushed
• 1/2 cup diced green bell pepper
• 1/4 cup chopped cilantro
• 8 oz cooked shredded chicken breast
• 1 tsp cumin
• 1/2 tsp dried oregano
• 1/2 tsp chipotle chili powder
• 3 tbsp water or fat free chicken broth
• 1 tbsp tomato paste
• salt and pepper to taste

For the Topping:

• 3/4 cup reduced fat shredded sharp cheddar
• chopped scallions and cilantro for garnish

Directions:

For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

For the Zucchini Boats: Bring a large pot of water to boil.

Preheat oven to 400°. Cut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh, leaving 1/4" thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.

Drop the zucchini halves in boiling water and cook 1 minute; remove from water.

In a large saute pan, heat oil and add onion, garlic and bell pepper. Cook on medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then add in chicken; mix and cook 3 more minutes.

Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly.

Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and cilantro for garnish and serve with low fat sour cream if desired.

Cauliflower Crust Pizza

Serves 2; Adapted from Your Lighter Side.

Ingredients:

1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*

Directions:

To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce this cooking time). There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.
One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.
To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
Enjoy!
*Note that toppings need to be precooked since you are only broiling for a few minutes.


Note for those that don’ t have a microwave:
You can steam the florets on the stove before ricing them. The texture/consistency won’t be the same (It will be more like a puree) but it still works fine once you mix all the ingredients together! I know because I’ve tried it that way too!

 

(recipe from Eat-Drink-Smile)

Italian Chicken/Zucchini Skillet

Italian Chicken Zucchini Skillet
(Chicken, bell peppers, zucchini and tomatoes simmered together and served over orzo pasta)

Makes 4 servings (1 1/2 c chicken mixture and 1/2 c orzo)

Ingredients:
- 1 c. dry orzo pasta, uncooked
- pam no stick cooking spray
- 1 lb. boneless skinless chicken breasts, cut into bite-size pieces
- 1 pkg (16 oz.each) frozen bell peppers and onion strips (may use fresh as well)
- 2 c. sliced zucchini
- 1 can (14 oz.) Hunts Diced tomatoes with basil, garlic and oregano, drained
- 1 can (8 oz.) Hunts tomato sauce with basil, garlic and oregano
- 1/4 c. shredded parmesan cheese

Directions
1. Cook pasta according to pkg. directions
2.  Meanwhile, spray large skillet with cooking spray, heat over med. heat.  Add chicken: cook 6 min.
     or until no longer pink
3.  Add pepper and onion strips, zucchini, drained tomatoes and sauce; stir well.  Increase heat, cover
     and bring to a boil.  Reduce heat to med, cook 10 min. or until zucchini is tender, stir occasionally
4.  Serve chicken mixture over orzo pasta.  Sprinkle with cheese.



Nutritional Information
4 servings (1-1/2 cups chicken mixture and 1/2 cup orzo)
Calories 350: Total fat 6g (saturated fat 2 g), Sodium 665 mg: Carbohydrate 37 g: (Dietary Fiber 5 g, Sugars 9 g): Protein 35 g