Kitchen Hint of the Day!

December 23, 2013 at 9:53 AM | Posted in Kitchen Hints | Leave a comment
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Even if you want to prepare low-fat meals, you don’t always have to buy the leanest (and most expensive) ground beef. If you’re preparing hamburgers on a grill or in a broiler rack, most of the fat will be lost during the cooking process, so stick with the less-lean (and more affordable) varieties.

Chicken Dinners for 350 Calories or Less

November 8, 2013 at 8:43 AM | Posted in Eating Well | 1 Comment
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Winner, winner, Chicken Dinner! (sorry had to say it) From the Eating Well website it’s Chicken Dinners for 350 Calories or Less!



Chicken Dinners for 350 Calories or LessEating Well
Low-calorie chicken recipes to try for dinner tonight.
Chicken is a favorite healthy dinner option among dieters—it’s delicious, low in fat and calories, and offers protein to keep you feeling full. From your grill, stovetop or oven to your plate, there are endless ways to enjoy chicken while watching your weight. So, if you’re craving chicken for dinner, try one of these delicious, diabetes-appropriate and low-calorie chicken dinner recipes tonight.



Chicken Tacos with Charred Tomatoes
Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from “everyday” to “ta-da!” Serve the tacos with reduced-fat sour cream



Chicken with Sugar Snap Peas & Spring Herbs
Quick-cooking chicken cutlets are paired with an elegant but easy light sauce of sugar snap peas and artichoke hearts. This dish can be made without the sprouted beans, but is especially delicious with them—if you have extras, try them on a salad…..


* Click the link below to all the recipes *

Diet-Friendly Dinners: 12 Low-Fat Chicken Recipes

November 2, 2013 at 9:49 AM | Posted in chicken, Delish | Leave a comment
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Some great Low-Fat Chicken Recipes from the Delish web site. The link is at the bottom of the post.




Diet-Friendly Dinners: 12 Low-Fat Chicken Recipes
Lighten up a dinner staple with these low-fat chicken recipes. Chicken fricassee, chicken paprikash, chicken tenders, even fried chicken get a low-fat makeover — proof that you can enjoy your favorite recipes with a healthy spin. Every recipe has less than 10 grams of fat per serving, so you can eat a filling dinner without overdoing it.


Get more healthy chicken recipes from our easy, low-calorie chicken recipes and our healthy chicken recipes and ideas.



Indian-Spiced Chicken Pitas for Two

Grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce for a warm-weather, low-fat chicken dinner…..

Apricot Chicken and Hash

In just 30 minutes you can have this healthy chicken dinner on the table — veggies and all. A lemon-apricot glaze adds a hint of sweetness to the chicken that contrasts well with the potato-and-pepper hash…..



* Click the link below to all the recipes!

Choose This, Not That Diabetic Snacks

October 25, 2013 at 10:08 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Some smart and healthy tips on fighting those snack attacks, from Diabetic Living On Line.

Diabetic living logo
Choose This, Not That Diabetic Snacks
When sugary, fatty, or salty treats seem to be calling your name, it can be tough to resist them. With a little creativity, you can satisfy your cravings with healthy snacks for diabetes. Here we show you how to bypass some of the most tempting snacks while still treating your taste buds and boosting your daily nutrition.


Smart Ways to Satisfy Snack Cravings
Managing weight and blood sugar would be easier if we craved cauliflower, chicken breasts, and kale instead of cake, chips, and cheesy crackers. Although you probably won’t bypass every tempting food that comes your way, the more often you make a smart swap, the better off your health will be. Here we tackle some of the biggest snack temptations shared by Diabetic Living readers….


Choose Frozen Low-Fat Greek Yogurt Over Gourmet Ice Cream
Choose This: Strawberry frozen low-fat Greek yogurt (1/2 cup = 130 cal., 19 g carb., 2.5 g fat, 7 g pro.)

Not That: Strawberry gourmet ice cream (1/2 cup = 240 cal., 22 g carb., 15 g fat, 4 g pro.)

When you want a smooth and creamy frozen dessert, pass up high-fat gourmet ice cream for frozen Greek yogurt. This low-fat swap cuts the calories in half. Plus, frozen Greek yogurt is higher in hunger-satisfying protein and has gut-loving probiotics not found in ice cream….

* Click the link below to get all the tips!

“Kitchen is Closed”, Izzy’s Lean Corned Beef Sandwich w/ Ruffle’s Light Chips

October 10, 2013 at 5:09 PM | Posted in Izzy's | Leave a comment
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Today’s Menu: “Kitchen is Closed”, Izzy’s Lean Corned Beef Sandwich w/ Ruffle’s Light Chips



You would be hard pressed to find a more perfect Autumn day out than what today was! About 70 degrees and sunny with a light breeze through out the day! Was outside most of the day and didn’t really plan on anything for dinner and didn’t feel like cooking tonight. So that meant one thing “The Kitchen is Closed!” So it was Izzy’s tonight, Izzy’s Lean Corned Beef Sandwich w/ Ruffle’s Light Chips and an Ice Cold Diet Dr. Pepper.



Subway and Jimmy John’s are good but their not a close second to Izzy’s. I would put Izzy’s Corned Beef up against any other. Plus with their “Lean’ version of the Corned Beef it makes it healthier also. The sandwich contains 170 calories and 16 carbs per serving (1/2 Sandwich) and 340 calories and 32 carbs for a Full Sandwich. I had the Full, as usual, along with a serving of Ruffle’s Light Potato Chips and their 80 calories and 17 carbs per serving. Then to go along with it all I had an ice-cold Diet Dr. Pepper, 0 calories and 0 carbs. For dessert later a Jello Sugar Free Chocolate Pudding topped with Cool Whip Free.








Izzy’s famous corned beef—96% lean cut— on whole wheat bread. Served with pasta salad
Calories/ Carbs
170/16 (1/2 Sandwich) 340/32 (Full Sandwich)





Ruffles Light


RUFFLES® Light Original Potato Chips

Ruffles Light Original Potato Chips deliver the irresistible great taste and satisfaction you expect from Ruffles, but with no fat and half the calories of regular potato chips! How does Ruffles do it? Ruffles are made with Olean Fat Free Cooking Oil.

Ruffles Light Original Potato Chips:
* Calorie content has been reduced from 160 to 80 calories per serving
* Fat free but with all the taste

Nutrition Facts
Serving Size 28 G
Servings Per Container 7
Amount Per Serving
Calories 80Calories from Fat 0
% Daily Value*
Total Fat 0 G 0
Saturated Fat 0 G
Trans Fat 0 G
Monounsaturated Fat 0 G
Cholesterol 0 Mg 0
Sodium 190 Mg 8
Potassium 370 Mg 10
Total Carbohydrate 17 G 6
Dietary Fiber 1 G 5
Sugars 0 G
Protein 2 G

Cheddar Bacon Turkey Burger w/ Baked Fries

October 3, 2013 at 5:11 PM | Posted in Aunt Millie's, Jennie-O Turkey Products, Ore - Ida | Leave a comment
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Today’s Menu: Cheddar Bacon Turkey Burger w/ Baked Fries

 Jenn O Turkey Burger Fries 007


Hard rains out on and off all day here. Went to Meijer in between the down pours and picked up a few items for dinner tonight and ran a few errands. For dinner tonight I prepared a Cheddar Bacon Turkey Burger w/ Baked Fries.



Meijer carries the best selection of Jennie – O Turkey Products, at around here. While there earlier today I purchased some Jennie – O Turkey Burger Patties (Lean), which was for dinner. Only 180 calories and 9 g fat and already made into patties. Pan fried them in Canola Oil about 17 minutes, flipping three times. While the patties were frying, in another skillet I fried up some Jennie -O Turkey Bacon, another low calorie and lean Jennie – O Turkey Product. The bacon is only 30 calories, 0 carbs and .05 g fat. I served the burger on an Aunt Millie’s Reduced Calorie Whole Grain Bun and topped with a slice of Sargento Reduced Fat Sharp Cheddar and a slice of Turkey Bacon. One good tasting Burger!



For a side with my burger I baked some Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries. Served these with a side Daisy Reduced Fat Sour Cream. For dessert later a Skinny Cow Ice Cream Bar.






Jennie – O Lean Turkey Burger PattiesJennie o Lean Turkey Burgers

An all-natural burger choice.
Product Features:
* Gluten Free
* All Natural
* The Biggest Loser® product


Cooking Instructions:
Spray skillet with nonstick cooking spray or add 1-2 teaspoons of oil.
Preheat skillet over medium-high heat.
Place burgers patties in hot skillet.
Cook approximately 15 to 17 minutes, turning occasionally (2-3 times).
Always cook to well-done, 165°F. as measured by a meat thermometer.


Spray grill rack with nonstick cooking spray.
Preheat grill over medium-high heat.
Place burger patties on grill rack 4 inches from heat source.
Grill approximately 15 to 17 minutes, turning occasionally (2-3 times).
Always cook to well-done, 165°F. as measured by a meat thermometer.

Nutritional Information
Serving Size 112 g Total Carbohydrates 0 g
Calories 180 Dietary Fiber 0 g
Calories From Fat 80 Sugars 0 g
Total Fat 9.0 g Protein 21 g
Saturated Fat 2.5 g Vitamin A 2%
Trans Fat .0 g Vitamin C 0%
Cholesterol 80 mg Iron 6%
Sodium 100 mg Calcium 2%


– See more at:

7 Simple Ways to Save 100 Calories

August 31, 2013 at 8:16 AM | Posted in diabetes, Eating Well | Leave a comment
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Calories, Calories, Calories, here’s 7 Simple Ways to Save 100 Calories! It’s all from I left the link at the bottom of the page to see all 7 and the tips to go with them.



7 Simple Ways to Save 100 CaloriesEating Well

Simple solutions for cutting calories.
These seven simple swaps help you to easily save 100 calories in places you won’t miss them. You can still indulge in the foods you really want and not eat too much by the day’s end. Do one each day for a week and you’ll have saved 700 extra calories over the course of the week to “spend” (think: about two glasses of wine and a generous slice of pie) at your next dinner party. Do a couple each day and you’ll have even more wiggle room for treats.


No-sweat Calorie Saver #1: Order your coffee with nonfat milk
Order your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories. If you need a little sweetness (and are OK with consuming artificial sweeteners), you can add a little Splenda….


No-sweat Calorie Saver #2: Have an English muffin instead of a bagel.
You’ll save 100 calories if that bagel was 4 inches in diameter—and even more if it was a bigger one from the bakery. Spread it with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power…….



Click the link below to read the full article.

Foods You Thought Were Healthy — But Aren’t!

August 1, 2013 at 8:28 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Here’s an article packed full do’s and don’ts of healthy eating. I left the link at the end of the post.

Foods You Thought Were Healthy — But Aren’t!Diabetic living logo


By Sara Broek; Reviewed by Hope S. Warshaw, R.D., CDE, BC-ADM, 2011

Choosing healthy foods is top of mind every day. But what if the foods you’ve been eating are less healthy than you think? Diabetic Living uncovers why these foods might sabotage your diabetes eating plan and offers healthier alternatives.



Foods You Thought Were Healthy
Some foods are obvious healthy choices — fresh blueberries, leafy spinach, grilled chicken. But some foods have a “healthy” halo even though they may be high in calories, fat, or carbohydrate.

The following 10 “healthy foods” aren’t as nutritious as you might think, so Diabetic Living helps you find ways to make over these foods with delicious, taste-tested, and dietitian-approved recipes you can make at home.

The same smart-eating guidelines apply to eating healthy foods as to any other food: Control your portions, read the nutrition information if it has a nutrition facts label, and choose light or low-fat toppings. Being aware of what you eat is always a good choice.



Calorie-Packed Sandwiches
As a classic lunch favorite, a sandwich can be a healthy option. But just putting the fixings between two slices of whole grain bread does not make a good-for-you meal. What you put in the middle also matters. Bacon, mayonnaise, ranch dressing, and full-fat cheese can add hefty amounts of fat and calories. A 6-inch tuna salad sandwich from Subway, for example, has 530 calories, 30 grams of fat (6 grams of saturated fat), and 46 grams of carb. And that’s before you add cheese or any other toppings!

Sodium content is also important to watch in deli meats, such as pastrami, and many cheeses, especially if you have high blood pressure.




Make It a Healthy Sandwich
Choosing a sandwich with lots of nonstarchy vegetables, which are very low in carbohydrate, can reduce the amount of calories you eat yet help fill you up. Also, by topping a sandwich with veggies instead of extra meat and cheese, you’ll lower the sodium count.

Tips for a Healthy Sandwich:

Look for low-fat cheeses, but be aware of higher sodium content in some reduced-fat varieties.
Opt for low-sodium deli meats such as reduced-sodium turkey breast, or use leftover cooked chicken or turkey you’ve prepared from scratch with minimal salt.
Limit the number of slices of meat and/or cheese you use.
Add nonstarchy vegetables, such as cucumber slices, shredded carrot, lettuce, and tomato slices.
Make sandwiches on whole wheat, rye, or other whole grain breads or rolls. Limit white breads and rolls, which contain no fiber. Limit breads that have a higher fat content, such as croissants, scones, and biscuits.
Opt for low-fat condiments such as mustard, low-fat salad dressing, low-fat mayonnaise, and vinegar….
Click the link below to continue reading

Healthy & Refreshing!

June 1, 2013 at 9:45 AM | Posted in dessert, diabetes, diabetes friendly, Diabetic Living On Line, fruits | Leave a comment
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It’s all about the fruit, Healthy & Refreshing! Another good one from Diabetic Living On Line web site. Click the link at the bottom of the post to get all the Healthy & Refreshing recipes!



Diabetic living logo






Healthy & Refreshing!

Photo by Diabetic Living On Line

Photo by Diabetic Living On Line

You’ll love our delicious recipes that feature strawberries, blueberries, watermelon, and more fabulous fruits. Whether you love them in smoothies or on the grill, fruits can add fresh flavor to every meal.


Peach-Berry Frozen Dessert
Fat-free yogurt and light dessert topping help keep this fruity dessert low in calories, carbs, and fat…..


Fresh Fruit Salad with Creamy Lime Topping
Top your fruit salad with this summery, lime-accented dip. The tasty topper brings out the best in fresh fruits.

Tip: Spoon the creamy mixture over a summer medley of citrus, exotic fruits, and berries. Or, opt for a simpler fruit mix of apples, grapes, and bananas….





Click the link below to get these and all the rest of the Healthy & Refreshing recipes!

Kitchen Hint of the Day!

December 13, 2012 at 1:20 PM | Posted in cooking | Leave a comment
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If you are preparing hamburger or meatloaf with very low – fat meat, mix in one well beaten egg white for every pound of meat. This egg white will give the meatload a richer flavor without adding a lot of fat. Add a package of instant onion soup mix to a pound of meat for tons of flavor, and mix in some cottage cheese or instant potatoes to keep it moist and make less meat feed more people!

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