Asian Turkey Meatballs with Sesame Lime Dipping Sauce

Another delicious idea from Skinny Taste.

The only differences? I doubled the recipe. Then, I used 2 Tbs dried cilantro (for that doubled recipe). Also, I did not use any sesame oil at all in the making of the meatballs themselves, only the dipping sauce. I forgot, bit they were still delicious even without the sesame oil! And I made the meatballs smaller. I scooped the meat into 1/4 cup measuring cup and then split the amount in half. There were more meatballs that way.

Total Calories: I made 46 meatballs, approximately 34 calories each. Serve 4 meatballs with 1 Tbs dipping sauce (17 calories each Tbs)

Cauliflower Fritters

These were so delicious and I can't wait to make them again! I will just link you to the original recipe on Skinny Taste and tell you the few changes that I made!

Changes:
#1 I used all-purpose flour
#2 I used exactly 1/4 cup water
#3 Somehow I only got 16 fritters, even using a 1/4 cup scoop.
#4 I did not use ANY olive oil whatsoever. Which probably made it a little less crispy, but still awesome.

I used a little cooking spray on my counter top griddle.

I served them with applesauce and fat-free sour cream at the recommendation of my friend, Melissa. That is how you eat traditional Jewish potato latkes and this felt similar enough that I wanted to try it. Not disappointing!!!!

Total calories: 53 each fritter! This recipe makes 16 fritters, by my count.

Tarragon Chicken

I really liked this recipe from Cooking Light. The only change I made was to add the sauce on top of the chicken while it was still in the pan. It worked really well.
Ingredients:
4-ounces boneless, skinless chicken breast, cut into slices: 100 calories
Dash of salt
Dash of pepper
2 Tbs fat free sour cream: 20 calories
2 tsp honey mustard: 20 calories
1/4 teaspoon dried tarragon

Directions:
Spray skillet with cooking spray. Sprinkle salt and pepper on chicken. Add chicken to pan and cook approximately 4 minutes on each side or until chicken is no longer pink in the middle.

Stir remaining ingredients in a small bowl. Scoop sauce on top of chicken. Cover and cook until sauce is warmed through and melted. Serve immediately.

Total Calories: 140

Chicken and Mushrooms in Sauce

This yummy recipe was adapted from one that I found on Skinny Taste.
Ingredients:
16 oz uncooked boneless, skinless chicken breasts
2 tsp I can't believe it's not butter spread
2 tsp olive oil
1/4 cup all purpose flour
3-4 cloves garlic, minced
16 oz sliced mushrooms
1 cup white grape juice
1 cup fat free chicken broth
salt and fresh pepper to taste
1/4 cup chopped fresh parsley

Directions:
Cut chicken into bite-sized pieces and put into bowl. Add flour and stir until chicken is well coated. Melt 1 tsp butter and 1 tsp oil in pan. Add chicken and cook on medium heat for about 5 minutes on each side, or until chicken is no longer pink. Remove chicken and set aside.

Add additional tsp of butter and tsp of oil to pan. Add garlic, then mushrooms, salt, and pepper. Stir and cook until mushrooms are fully cooked. If you cover the pan, they will cook down faster.

When mushrooms are done, return chicken to the pan. Add juice, broth, and parsley; cover pan and simmer for about 4 minutes.

Serve over brown rice (that's why I added extra liquid, to make it juicy!) Makes 4 servings, 270 calories each. Brown rice will add additional calories.

BLT Wrap

Oh, kill me now, this is so good. Bacon... mmm....
Ingredients:
One low-cal tortilla (Don Julio): 110 calories
4 slices Oscar Mayer fully cooked bacon: 70 calories
2 tbs mozzarella cheese: 40 calories
1 roma tomato: 18 calories
1 cup shredded/chopped lettuce: 10 calories
1 Tbs Kraft Free Mayo: 10 calories

Directions:
Make a quesadilla by putting the cheese on one half of the tortilla, folding in half and toasting in a pan on both sides. Remove from pan and peel open.

Dice tomatoes and add to lettuce in small bowl. Finish cooking bacon in a pan. When bacon is crispy, cut into small pieces with scissors, a knife, or pizza cutter. Add to tomato and lettuce mixture. Add mayo and mix well. Scoop contents of bowl into the tortilla and eat!

Total: 259 calories

Zucchini Pizza Sticks

I hate zucchini. Hate. Unless it's in some delicious bread, of course. I now can eat zucchini if it's the base of my pizza!! Wahoo! I liked it! Who would have imagined?

This is another recipe that I found over at Skinny Taste:Peel and slice zucchini into 1/4 inch strips (7 calories each)
Spray olive oil on both sides
1 tsp pizza/spaghetti sauce per strip (4 calories)
2 tsp part skim mozzarella per strip (13 calories per strip)
salt and pepper

Spray both side lightly with oil and season with salt and pepper. Broil or grill for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Total Calories: 24 per strip!!

Southwest Meatballs with Cilantro Dipping Sauce

I have recently discovered Gina's blog over at Skinny Taste. What a treasure trove of delicious low-calorie dishes! I shall be cooking my way through her blog at my leisure. I made her southwest turkey meatballs (more or less--mine ended up bigger, so I made fewer and cooked them longer), but substituted my own cilantro dressing, lightened up. Ingredients for Meatballs:
1 pound 93% lean ground turkey
1 jalapeño, seeds removed (leave some in for spicier meatballs)
2 cloves garlic
1/4 cup chopped fresh cilantro
3 scallions
1/4 cup seasoned bread crumbs
1 egg
1/2 tsp cumin*
pinch oregano
salt and fresh pepper
cooking spray

Directions for Meatballs:
Lightly spray baking pan with oil. Preheat oven to 400°.

Place jalapeño, garlic, cilantro, and scallions into a small food processor or chopper and pulse a few times until finely minced.

In a large bowl combine turkey, chopped herbs, bread crumbs, egg, cumin, oregano, scallions, salt and pepper. Using your hands, mix well and measure a hefty 1/4 cup meat, then divide in two so you end up with each meatball 1/8 cup in size. Roll and place on a baking pan.

Bake meatballs at 400° 25 minutes. Makes 18 meatballs, 24 calories each.

*(I only had 1/2 tsp cumin in my cupboard, so I haven't tried it with the full amount. What I used was delicious).

--------------------------------------------

Ingredients for Dipping Sauce
1 pkg. Ranch dressing mix
2-3 tomatillos (remove papery skin), rough chop
1 cup Kraft Free Mayo
1 cup light cultured buttermilk
½ bunch cilantro
2 cloves garlic
juice from 1 lime
½ jalapeno pepper (remove seeds for less fire... I removed the seeds; 1/2 of a jalapeno pepper without the seeds was plenty for our uber-gringo weak-sauce palates)

Directions
Dump everything in a blender and blend until smooth. Refrigerate in air-tight container.

Makes 3 and half cups sauce, 10 calories per tablespoon.

Total Calories: 24 per meatball, 10 per tbs dipping sauce!

Aloha Shoyu Salmon Rice

I made this up all by myself, inspired by a Hawaiian soy sauce that I found at the grocery store recently (in the Asian aisle at Walmart) and a burning desire to eat more brown rice. I'm totally addicted! Kinley loves it too, without the pineapple.I have had it probably 8-10 times in the last two weeks. Nervous chuckle...

3/4 of the calories come directly from brown rice and salmon, two power foods. This recipe makes two delicious smallish servings or one really big serving! Tangy, savory, yum! If you have the rice already cooked and waiting patiently in your fridge, this is a very quick meal. Less than 10 minutes from start to finish.
Ingredients:

• 3-ounce salmon fillet (make it a little heavy because it will shrink down a little. I measured 3-ounces after it was cooked (153 calories)
• 1 cup cooked brown rice (216 calories)
• 1 tsp sesame oil (40 calories)
• 1/4 tsp ground ginger
• 1/2 cup pineapple tidbits, with or without liquid -- I slightly prefer the liquid, but I've done it both ways. (60 calories)
• 1 Tbs Aloha Shoyu Hawaiian Soy Sauce** (0 calories)
• Dash of salt

Instructions:
Heat up sesame oil in skillet. Sear salmon until cooked almost through, approximately 3-4 minutes on each side (frozen fillets work just fine; don't even need to thaw them first). When the salmon is cooked, or almost cooked, break it apart into small pieces with your spatula. When salmon pieces are completely cooked, add rice, ginger, Aloha soy sauce, and pineapple. Stir until warmed through. Serve warm, add a dash of salt if desired.

**Regular soy sauce WILL NOT WORK!!!!!

Total Calories: 2 servings, 235 calories each.

Apple Chicken Cheese Snack

This is a fun snack when I'm in a hurry. Quick and delicious!Ingredients:
1 gala apple (80 calories)
3 ounces grilled chicken (141 calories)
1 wedge Laughing Cow light cheese, any flavor (I chose creamy garlic herb) (35 calories)

Total Calories: 256

Brown Rice Salad

This is a recipe that I have loved for many years. I first got it from my sister Heather. I love it! It is very filling and very healthy.Ingredients:
4 cups romaine lettuce, chopped (24 calories)
2 ounces chicken breast (94 calories)
1 cup cooked brown rice (218)
3 Tbs Kraft Free Caesar Italian dressing (38 calories)

1 Tbs shredded parmesan cheese (20 calories)

Directions:
Mix and eat. I prefer my rice and chicken just a little warm and my lettuce cold.

Total Calories: 394

Spinach Quiche Frittata or Scramble

I was craving quiche one day, so I looked up a bunch of quiche recipes and took a stab in the dark at a low-cal version. Success! In fact, it's a little too low-calorie at 149!

Ingredients:
1 ounce ham (30 calories)
1/2 cup egg product (60 calories)
1/2 cup spinach (3 calories)
1/2 cup tomatoes, diced (16 calories)
2 Tbs shredded parmesan cheese (40 calories)

Directions:
For quiche/frittata:
Needed: small saute pan with a lid!
Spray saute pan with cooking spray and "I can't believe it's not butter" spray. Pour in egg product, add ham, spinach, and tomatoes. Cover and cook on medium low or medium until eggs look almost "done". Top with cheese and recover. Cook until cheese is melted and eggs are "done". Transfer frittata to plate, serve warm.

For scramble:
Spray pan with cooking spray and no-cal "butter" spray. Add eggs and stir with spatula until almost cooked. Add ham, spinach, tomatoes and finish cooking. Toss in bowl with parmesan cheese. Serve warm.

Total Calories: 149

Ham English Muffin Melt

Mmmmmm..... English muffins are my other vehicle of choice.
Ingredients:
1 English Muffin (they do make multi-grain and whole wheat) (120 calories)
1/4 cup shredded swiss cheese (110 calories)
1/3 cup sliced tomatoes (16 calories)
2 oz honey ham, cut into tiny strips (60 calories)
1 tsp Kraft Free Mayo (4 calories)
1 tsp dijon mustard (5 calories)
1 tsp diced green onions (0 calories)

Directions
Mix mustard and may together. Open English Muffin and spread on the bottom of both pieces. Top with ham, onions, tomatoes and cheese. Bake on 350 for 15-20 minutes, until cheese is melted and muffin is crispy. Yum!

Total Calories: 315

Morning Star Veggie Breakfast Sausage

This has been my favorite breakfast "meat" for many years. It tastes delicious, and I'm not nauseated by imagining exactly which undesirable parts of what cast-off animal I may be ingesting. Nor does it leave me with slimy sausage-lips! I cook them in a skillet with a little splash of water to keep them moist. DO NOT MICROWAVE THEM--they turn out tough and rubbery.

This is also Kinley's favorite breakfast "meat". As much as she loves ham and bacon, this is her top choice by a landslide. They are much cheaper at Costco than anywhere else. They are 80 calories each and go perfectly alongside pumpkin pancakes or anything else!

Pesto Salmon Pizza

I am proud to say that this one is my very own brain child! A happy success. Yum yum!
Needed: Skillet with a lid

Ingredients:
1 Guerrero whole wheat tortilla (120 calories)
2.5 ounces cooked salmon, pan-seared, broiled, or baked as you like (75 calories)
1 Tbs Classico Pesto Sauce (58 calories*)
1 Tbs Swiss cheese (46 calories)
1/2 roma tomato (9 calories)

Directions:
Toast the tortilla on one side. Transfer to a plate with the toasted side up and the uncooked side down. Spread pesto sauce on the toasted side of the tortilla. Top with salmon, tomatoes, and cheese. Return to pan. Cover with lid and cook until bottom of tortilla is toasted and cheese melts.

Transfer to a plate, cut into quarters and serve warm.

*That's what the jar says, but it is actually less. Whenever I open a jar of Classico Pesto Sauce, I always immediately dump out the thick layer of oil that sits on top of the rest of the sauce. That dumps out unnecessary calories and doesn't hurt the taste one bit.

This could also be done in an oven.

Total Calories: 308 or less*

BBQ Chicken Pizza

Yeah, I love tortillas. So what? Everything needs a delivery vehicle. Tortillas are my low-carb jalopy of choice.

This recipe has been inspired by a combination of something I found in my Biggest Loser Family cookbook, a recipe that my friend Jennie made for me, and your basic bbq chicken pizza.

Needed: Skillet with a lid and additional saute pan.

Ingredients:
1 Guerrero whole wheat tortilla (120 calories)
1 Tbs Masterpiece Hickory Brown Suger BBQ sauce (30 calories)
1/2 cup onions, slivered or diced (34 calories)
1 ounce grilled chicken breast, shredded (47 calories)
2 Tbs goat cheese or part-skim mozzarella (38 calories)
1/4 roma tomato, diced (4 calories)
pinch of sea salt

Directions:
Spray saute pan with cooking spray and "I can't believe it's not butter" spray. Saute onions until tender, adding a pinch of sea salt. Remove from heat.

Toast the tortilla on one side. Transfer to a plate with the toasted side up and the uncooked side down. Spread BBQ sauce on the toasted side of the tortilla. Top with onions, chicken, tomatoes, and cheese. Return to pan. Cover with lid and cook until bottom of tortilla is toasted and cheese is soft. Goat cheese won't "melt" in the traditional sense. It gets very soft when it warms, but it doesn't spread out.

Transfer to a plate, cut into quarters and serve warm.

This could also be done in an oven.

Total Calories: 273

Caesar Chicken Mushroom Taco

My recipes clearly have a similar theme lately. Well, I have to make the most of what I have in the fridge. I committed to these ingredients when I bought them at the grocery store, so I gotta use them up!
Ingredients:
1 Mission Carb Balance Whole Wheat Small tortilla (120 calories)
2 ounces grilled, shredded chicken breast (94 calories)
1/2 cup onions, slivered (34 calories)
1 cup raw spinach (6 calories)
1/4 tsp minced garlic (1 calorie)
1 cup raw mushrooms, sliced (18 calories)
2 Tbs Kraft Fat-Free Caesar Italian dressing (25 calories)

Directions:
Spray your pan with cooking spray and "I can't believe it's not butter". Saute onions and garlic until tender. Add chicken and warm through. Add dressing and spinach, tossing just until spinach is slightly wilted. Scoop filling into your tortilla. You can serve it now, or I prefer to toast it in a pan like a quesadilla (with the filling already inside), giving the tortilla a little more crunch, flipping it over when it is golden brown. Transfer to plate, serve warm.

Total Calories: 299

You can make it with tomatoes too! Or without mushrooms! Or.... whatever!

Not So Philly Sandwich

This recipe was inspired by my not-very-healthy Philly and Everything sandwich.
Ingredients:
1 english muffin (120 calories)
2 ounces eye of round roast, slow-cooked and shredded (94 calories)
5 medium fresh mushrooms, sliced (20 calories)
1/2 cup onions, slivered (34 calories)
1 tbs worcestershire sauce (11 calories)
1 tsp dijon mustard (3 calories)
1/8 cup reduced fat cheddar cheese (45 calories)
1/3 roma tomato (6 calories)

Directions:
Spray your pan with cooking oil and "I can't believe it's not butter" spray. Saute onions and mushrooms until tender. Add roast, worcestershire sauce, and mustard, warming through. Toast your english muffin. Scoop the items in your pan into a pile and add cheese, stirring until cheese has melted. Scoop everything onto your english muffin. Top with tomatoes and serve warm. I like to dip it in a little bit of ketchup.

Total Calories: 335

Santa Fe Breakfast Taco

Now that I have discovered the wonderful world of Egg Beaters and low-cal tortillas, the sky is my breakfast limit!
Ingredients:
1 Mission Carb Balance Whole Wheat small tortilla (120 calories)
1/4 cup egg product (30 calories)
1/4 cup red or green pepper, diced (10 calories)
1/4 cup onions, diced (17 calories)
1/4 tsp minced garlic (1 calorie)
2 tbs salsa (approx 5 calories)
1 ounce honey ham (30 calories)
You could add cheese, I suppose, but it doesn't really need it.

Directions:
Spray your pan with cooking spray and "I can't believe it's not butter" spray. Saute onions, peppers, and garlic until tender. Add egg product and keep stirring until eggs are thoroughly cooked. Add ham and salsa, warming through. Scoop everything into a tortilla and throw the tortilla on a pan (you can use the same one, if you don't mind a little stickiness) and toast it on both sides like a quesadilla until golden brown. Transfer to plate, serve warm.

Total Calories: 213

Chicken Sandwich with Wilted Spinach

After trying spinach in a few other recipes, I realized that I like it wilted. A lot. So, bring on the sandwich!
Ingredients:
1 English Muffin (120 calories)
2 ounces cooked, shredded chicken breast (94 calories)
1/2 cup onion, slivered (34 calories)
1/4 tsp minced garlic (1 calorie)
1/2 cup raw spinach (3 calories)
1 tsp Kraft Free Mayo (4 calories)
1 tsp dijon mustard (5 calories)

Directions:
Spray non-stick pan with cooking spray and "I can't believe it's not butter" spray. Saute onion and garlic until tender. While you are sauteeing, toast your english muffin. When the onion and garlic are tender, add chicken and warm through. Spread mayo and mustard on each side of the muffin. Just before plating, add spinach to the mixture that is in the pan. Stir for about one minute, then scoop entire contents onto your english muffin. Serve immediately. Top with tomatoes for an extra burst of flavor!

Total Calories: 261

Broccoli Breakfast Frittata

I am a recent (and devoted) convert to Egg Beaters or their store brand equivalent. Another delicious dietary change inspired by The Biggest Loser Family Cookbook. They are 99% egg whites, but for some reason the "added yellow coloring" makes me feel better about what I'm eating. It makes it look tastier. Hopefully I will evolve past that some day, but for now I'll just stick with the box 'o "egg product".
Needed: small saute pan with a lid!

Ingredients:
1/2 cup egg product (60 calories)
2 ounces honey ham, diced (60 calories)
1/2 cup steamed broccoli, chopped small (15 calories)
1/4 cup reduced fat cheddar cheese (90 calories)
3 tbs mango salsa (30 calories)

Directions:
Spray saute pan with cooking spray and "I can't believe it's not butter" spray. Pour in egg product, add ham and broccoli. Cover and cook on medium low or medium until eggs look almost "done". Top with cheese and recover. Cook until cheese is melted and eggs are "done". Transfer frittata to plate and top with mango salsa, serve warm.

Total Calories: 255

Swiss Dijon Hamwich

I got the idea to use english muffins from The Biggest Loser Family Cookbook. I love ham and you will see a lot of onions in my recipes. Mmmmm..... onions. I've been putting together a bunch of different hot sandwiches lately with some of my favorite ingredients.Ingredients:
1 regular English Muffin* (120 calories)
2 ounces honey ham, sliced (60 calories)
1 cup raw onions, sliced or slivered (67 calories)
1 tsp Kraft Free Mayo (4 calories)
1 tsp dijon mustard
1 ounce shredded swiss cheese (45 calories)
1/2 roma tomato (9 calories)

Directions:
In non-stick pan, spray cooking oil and "I can't believe it's not butter" spray. Add onions and sautee until tender. Add ham and stir until ham is warmed through and beginning to brown. Toast the English Muffin and spread Free Mayo on one half and dijon mustard on the other half. Scoop onions and ham into a small mound in the pan, top with cheese and allow to melt. Scoop onions, ham, and cheese onto English Muffin, top with tomatoes and serve warm.

Total Calories: 310

*You could get a healthier variety, but... this was just cheaper.

Garden Burger Deluxe

Ingredients:
1 Original Gardenburger Patty (140 calories)
1 cup onions, slivered (67 calories)
1 cup fresh mushrooms, sliced (40 calories)
1/2 roma tomato, diced (9 calories)

Directions
Spray non-stick pan with cooking spray and "I can't believe it's not butter" spray. Saute onions and mushrooms until tender. In separate pan, spray with cooking spray and "fry" garden patty approximately 3.5 minutes on each side, or until done. Add a little water to the pan for moistures. Put the burger on a plate and top with onions, mushrooms, and tomatoes.

Total Calories: 256

Blueberry Dessert Crunch

I like this when I'm in a hurry or when I'm having a craving for something sweet. I really love the added crunch for textural variety. You can interchange the components with different flavors according to your own tastes. It's a very versatile treat/snack/breakfast.
Ingredients
1/2 cup fresh blueberries (41 calories)
1/4 cup Cascadian Farm Organic Cinnamon Raisin Granola* (80 calories)
1 6-oz container Yoplait Light Very Vanilla Yogurt (110 calories)

Directions
Layer ingredients or mix all together. (Yogurt is hiding on the bottom in this picture).

Total Calories: 231

Pumpkin Pancakes with Apple Syrup

These two recipes are surprisingly easy and dangerously delicious. This is "The Preferred Breakfast" at our house, earning rave reviews and sloppy kisses from the troops. We first had them over the summer when my friend Missy made them for us. I squeezed her for the recipe.

The pancakes are light, fluffy, cheap, and easy--like a few girls I knew in high school. They have a hint of pumpkin flavor, but they do not scream "pumpkin alert!" Sometimes I eat these alongside scrambled eggs and salsa.I amazed myself with the apple syrup. It. was. excellent.
Pumpkin Pancakes
Beat 2 eggs, then add:
3/4 cup Pumpkin
2 Tbs Sugar
1/2 tsp each: ginger, cinnamon, nutmeg, soda , salt
1 1/4 tsp baking powder
1/4 cup applesauce (I like cinnamon applesauce)

Mix until smooth using a hand-mixer with beaters.

Now add:

1 1/2 cups Flour (I used all-purpose; Missy uses whole wheat)
1 1/2 cups of skim milk

Mix until smooth. Batter is loose.
Cook on the griddle, using 1/3 cup scoop to measure, and serve! Makes about 15 pancakes, 98 calories each*.

Syrup:
Mix in a saucepan:
1 cup sugar
2 Tbs Corn Starch
Add:
2 cups Apple cider or juice
2 Tbs Lemon Juice

Whisk

Bring to boil; Boil two minutes, letting it get wild and frothy, whisking several times while it is boiling; serve over pancakes

I (very) often make a double batch of pancakes and store them in the fridge, serving them all week. They reheat just fine!

Total Calories:
Pancakes: 75 calories each (I know. Crazy, huh?)
Syrup: approximately 25 calories per Tbs (Aunt Jemima original is 52 cals per Tbs!)

Spinach Pasta Salad

I originally got this yummy recipe from my sister, Heather. I love it and make it all the time. I have been working on it for a few years, tweaking to maximize taste and texture while minimizing caloric content. I'm there!*

Salad:
1/2 lb. rotini pasta, cooked al dente, drain, rinse in cold water
1.5 C cooked chopped chicken
4 cups fresh spinach, shredded/torn
1/2 C black olives, chopped in 1/4’s
2 oz. Feta cheese, crumbled
1.5 cups diced tomtatoes (grape tomatoes, YUM!)
1/2 C monterrey jack cheese, shredded

Dressing:
1 Tbs Dijon mustard
4 Tbs olive oil**
5 Tbs vinegar
1/4 tsp black pepper
1 Tbs honey
1 clove garlic, minced

Blend dressing ingredients. Pour over mixed salad. Refrigerate 20-30 minutes before serving. Salt to taste at table.

*This makes 12 delicious 1-cup servings, 178 calories each. Not bad for all that pasta and cheese! If you are not serving it to a crowd, keep the dressing separate until you are ready for each serving. The salad does not preserve well overnight when it is all mixed together.

**If the dressing is too tart, add another Tbs of olive oil; just know that it adds calories!

Total Calories: 178 calories for each 1-cup serving

Lemon Pepper Salmon

I love this salmon recipe. Our whole family eats it happily, which is sayin' something.

The quote from hubby: "Are you sure this is healthy? This tastes way too good to be healthy."

Ingredients:
One large salmon filet (Costco's are delicious)
"I can't believe it's not butter" spray
Lemon pepper

Directions:
Cover a cookie sheet (or something similar to it) in tin foil, spray with cooking spray. Lay salmon flat on top. Spray with "I can't believe it's not butter" all over the top, season liberally with the lemon pepper. Broil uncovered on low for 25-35 minutes in the oven until delightfully crispy on top, but flaky, moist, and tender inside.

Total Calories: 120 calories for 3 ounces of salmon

No Cream Creamy Potato Soup

I make this super-delicious soup all winter long. I have tweaked this and tweaked this to (what I consider) perfection. It's very flavorful. NO butter and NO cream!! (And no "floury" taste!) This recipe makes 9 generous 2-cup servings, only 242 calories each! 242 calories for 2 cups of creamy soup?? Can't beat that! Don't let the nutrition fool you: it's powerfully delicious and gets gushing reviews whenever I serve it.
INGREDIENTS
6 cups peeled and cubed potatoes*
1 cup chopped celery
1 cup chopped onion
2 cups diced carrots
5 tsp chicken bouillon
4 cups water
1 tbs dried parsley
1/2 teaspoon salt**
2 pinch ground black pepper
2 Tbs all-purpose flour
3 cups milk
1 1/2 cups shredded cheese
2 cups chopped/diced ham (or hamburger) -- One 9 oz package of deli lunchmeat ham works well

DIRECTIONS
In a large pot, add potatoes, carrots, celery, onion, chicken bouillon, water, parsley flakes, salt, and pepper and simmer covered until vegetables become tender (approx 45-60 minutes. Carrots take the longest.) Stir occasionally.

When veggies are tender, in a separate bowl (or food processor) mix flour and milk. Once it is well blended, add to soup mixture and cook until soup becomes thick (approx 5-7 minutes).
Take a potato masher and gently smash around the pot, just enough to squash some of the potato chunks, but not all. It makes the soup creamier!
Stir in cheese, cooked ham or hamburger and simmer until cheese is melted (approx 1-3 minutes). Serve! Yummy!

*Try not to make any changes until you have tried it this way first! Adding more potatoes, water, or milk totally changes the end result. When you are boiling the veggies, it may look like there is not enough water. Trust in the process!!

**Add more salt if needed, but remember that with leftovers, the salt will have had a chance to leak out of the ham, so be careful you don't overdo it!

Total Calories: 242 calories for each 2-cup serving