Thursday, February 23, 2012

Single Serve Tropical Baked Oats

It all started with my basic recipe for Single Serve Baked Instant Oatmeal recipe which my family and I enjoyed, so I decided to try it with regular old fashioned oats and it was a great success too! This is one of the many flavors that I have created and will be sharing with you in the future :) The combo of the tangy pineapple with the creamy coconut milk and banana makes for an awesome treat!


1/3 cup rolled oats (if you are on a gluten-free diet use a gluten-free brand such as Bob’s Red Mill)
1 egg white (2 tablespoons liquid egg whites)
2 tablespoons light coconut milk
½ very ripe banana, mashed
1 tsp brown sugar
2 tablespoon crushed canned pineapple (packed in juice)


Preheat oven to 350 degrees. Combine all the ingredients in a small bowl. Spoon into a small ramiken or small oven safe baking dish coated with cooking spray and bake for 20-25 minutes, until top is firm and inside is slightly soft.

Makes one serving

Serving size: 1 baked oat dish Calories 220 Protein 7 g Carb 42 g Fiber 4 g Sugars 17 g Fat 3.5 g Saturated fat 1.5 g Sodium 65 mg


Thursday, February 16, 2012

Sausage and Brussels Skillet

Plain and simple, this is seriously an amazing combo, trust me!


2 cups sliced chicken Apple Sausage (if on gluten-free diet use Gf brand such as Trader Joes or Aidell’s)
4 cups Brussels Sprouts, halved
1 cup chopped white onion
One 8 ounce package of sliced button mushrooms
1 teaspoon olive oil
2-3 tablespoons grainy Dijon mustard
½ teaspoon garlic powder
½ cup chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)


Add 1 teaspoon olive oil to a large pan or pot and put in the sausage and onions, and sauté on medium-high heat until just starting to brown (about 5-7 minutes). Meanwhile cook the Brussels sprouts al dente- they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 4 minutes. Then add the cooked Brussels, mushrooms, and ½ cup of broth and cover to simmer, stirring occasionally until the broth has evaporated and the whole mixture is brown and tender (about 5 minutes). Uncover, stir in the mustard and continue to cook for another 1-2 minutes. Add salt and pepper to taste if desired.

Makes 7 cups, seven servings

Serving size 1 cup Calories 130 Protein 10 g Carb 17 g Fiber 3 g Sugars 8 g Fat 4.5 g Saturated fat 1g Sodium 300 mg


Thursday, February 9, 2012

Almond Cranberry White Chocolate Oat Bars

If you thought my Ridiculously Easy Peanut Butter Chocolate Oat Treats were yummy and simple to make, then you NEED to try these! Even easier and quite delicious. Surprise someone for Valentine’s day or make them just because……


1 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy or crunchy unsalted natural almond butter (I used Trader Joes Raw Unsalted Crunchy)
½ cup light pancake syrup
2 tablespoons white chocolate chips)(*use a gluten-free oats such as Nestle if you are on a gluten-free diet)
2 tablespoons dried cranberries
½ teaspoon vanilla
2 tablespoons shredded unsweetened coconut (optional)
Wax or parchment paper


In a medium sized bowl, combine the maple syrup, vanilla and almond butter and mix well. Stir in the oats, white chocolate chips and cranberries and mix some more. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into squares and serve. Store in the fridge.

Makes 16 squares

Serving size: 1/16th of recipe with coconut Calories 95 Protein 3 g Carb 10 g Fiber 1 g Sugars 5 g Fat 6 g Saturated fat 1 g Sodium 24 mg

Serving size: 1/16th of recipe without coconut Calories 90 Protein 3 g Carb 10 g Fiber 1 g Sugars 5 g Fat 5 g Saturated fat <1 g Sodium 24 mg


Wednesday, February 1, 2012

Chicken Enchiladas

After having such success with my Black Bean and Corn Enchiladas Recipe, I decided to try some which chicken filling too-
another hit!


10 Corn tortillas
2 cups shredded cooked chicken
1 cup chopped red peppers (about 1 large pepper)
¾ cup chopped white onion
1 teaspoon olive oil
2-3 tablespoons chicken broth
a few dashes garlic powder, salt, pepper
2 1/2 cups marinara sauce
1 cup enchilada sauce (I’ve used Trader Joes If you are on a gluten-free diet use a GF one like Frontera)
½ cup cheese of your choice (mozzarella, cheddar, blend)
chopped avocado (optional for garnish)


Preheat oven to 375 degrees. Add one teaspoon olive oil to a large pan or skillet and put in the onions and peppers. Sauté on medium heat for about 3-5 minutes to lightly brown and softened. Add the chicken, broth and garlic/salt/pepper and then simmer for another 3-5 minutes until most of the liquid is evaporated. Remove from heat and set aside. Start on the sauce next.

Sauce Directions:

Mix the enchilada sauce and marinara sauce together in a medium bowl.


Spread a quarter of the sauce to thinly coat the bottom of a 9 X 12 inch pan. Take the 10 tortillas out and microwave one or two at a time for 10-20 seconds to soften. Place each heated tortilla on a clean surface or cutting board and spoon 1/3 cup of filling inside. Fold up the sides and then place in the pan with the folded side down. Repeat this step with each tortilla placing them side by side, very close to each other to make two rows of five.
Pour the rest of the sauce to evenly coat the enchiladas and bake for 20-25 minutes covered with aluminum foil. Remove from the oven, sprinkle the ½ cup cheese over them and bake uncovered for another 5 minutes or until cheese is melted. Garnish with a few thin avocado slices if desired.

Makes 10 enchiladas, ten servings

Serving size 1 enchilada Calories 190 Protein 13 g Carbs 20 g Sugar 5 g fiber 3 g Fat 8 g Saturated fat 2 g Sodium 580 mg


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