Today I am sharing a few more simple swaps for Family Favorites so you can skinny up those meals that your family loves and get them on the path to better choices right alongside you!
Chicken and Dumplings (suzy)
Place 4(small) -6 (large) chicken breasts ( boneless/skinless) in bottom of crock pot-add one cup of low sodium chicken broth, 2-4 carrots and 2-4 stalks of celery, cut into chunks, add 1/2 cup diced onions, pepper to taste ( no salt) cover and cook on low for 4 1/2 to 5 hours, add 2cups of wheat or whole grain rotini noodles (or other type, if you use whole wheat egg noodles, wait until 5 1/2 hour mark to add- they cook faster). Super yummy and easy-And healthier than traditional recipe! (If you want more juice, add more chicken broth when you add the noodles).
Mashed “Potatoes” (south beach)
Did you know-Cauliflower is a great, healthy substitute for some simple carbs we try to avoid?
4 cups cauliflower florets
1 ounce I Can’t Believe It’s Not Butter! spray
1 ounce Land O’Lakes Gourmet Fat-Free Half &Half
Pinch salt
Pinch freshly ground black pepper
Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half. Season with salt and pepper.
Nutrition: one serving= 81 calories, 2 g protein, 5 g carbs, 6 g fat, 82 mg sodium, 4 mg cholesterol , 3 g fiber
Chili (suzy)
½ to 1 lb. each lean ground turkey and lean ground beef (or adjust the ratio, use ¾ turkey to ¼ beef)
1 small onion diced or ¼ to ½ cup frozen diced onion-your preference
2 cans chili beans (I use Bush’s chili beans in sauce)
Salt and pepper to taste
1 can diced tomatoes
1 ½ cups water
1-2 tbls chili powder
Other spices to taste, or hot sauce, whatever your preferences are ;0)
Brown meats together with onion. Drain and rinse with hot water. Place in soup pot or crock pot and simmer as long as you like. If you add cheese, just a sprinkle of reduced fat.
Homemade Hamburger Helper (suzy)
½ lb. each ground turkey and lean ground beef
Either veggie or wheat pasta, cooked
Reduced fat cheese, shredded, whatever flavor you like
Diced onion, optional
Spices, your choice
Brown meat with the onions and spices. Drain and rinse with hot water. Place in casserole dish, with cooked noodles and top with cheese. Bake in oven until warmed through.
Steak burgers– (suzy)
High quality/low fat burgers, pre-made or made with ground beef
Brown burgers in a pan or on the grill-add steak sauce (A1) while cooking. Add mushrooms if desired and/or a slice of reduced fat cheese. Eat with a fork, no bun! (to retain moistness when cooking in a pan I cook them in a bit of beef stock –water and bouillon). I have tried Turkey burgers and BOCA burgers using this same recipe-all are great!
Coming up-lighten up your Beef Soup, Mac n Cheese, Loaded Baked Potatoes, and Spaghetti!!
Until next time, Be well and make smart choices!
Your Bff
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