Dana's Undiet

2 cups all-purpose flour 1/2 cup packed light brown sugar 1/2 teaspoon salt 1/2 cup (1 stick) unsalted butter, softened 2 (8-ounce) packages fat-free cream cheese, at room temperature 1/3 cup granulated sugar 1 large egg 1 large egg white 1 teaspoon vanilla extract 2 Granny Smith apples, cored and finely chopped

Streusel Topping: 1/2 cup all-purpose flour 1/2 cup old-fashioned rolled oats 1/4 cup packed brown sugar 2 tablespoons canola oil 3/4 teaspoon ground cinnamon 1/4 teaspoon salt Pinch ground nutmeg 1/4 cup fat-free caramel sauce

Instructions:

Preheat the oven to 350° F. Line a 9 x 13-inch baking pan with foil, allowing the foil to extend over the rim of the pan by 2 inches. Spray the foil with nonstick spray.

Pulse the flour, brown sugar, and salt in a food processor until combined. Add the butter and pulse until crumbly. Transfer the mixture to the baking pan, pressing firmly to form an even layer. Bake until the crust is set, about15 minutes. Transfer to a rack.

Meanwhile, with an electric mixer on medium speed, beat the cream cheese in a large bowl until smooth. Gradually beat in the sugar until blended. Beat in the egg, egg white, and vanilla until combined. Pour the filling evenly over the warm crust. Sprinkle the chopped apples evenly over the filling.

To make the topping, using a fork, stir together the flour, oats, brown sugar, oil, cinnamon, salt, and nutmeg in a small bowl until crumbly. Sprinkle evenly over the chopped apples. Bake until the filling is set and the topping is lightly browned, about 25 minutes. Let cool completely in the pan on a rack. Drizzle with the caramel sauce. Refrigerate at least 1 hour or up to 8 hours. Lift out using the foil as handles. Cut into 24 bars.

Nutritional Information:

(1 bar): 178 Cal; 5 g Protein; 6 g Tot Fat; 3 g Sat Fat; 2 g Mono Fat; 26 g Carb; 1 g Fiber; 12 g Sugar; 14 mg Calcium; 1 mg Iron; 216 mg Sodium; 21 mg Cholesterol

Servings: 24 Prep Time: 20 min Cook Time: 40 min Difficulty: Easy

This entry was posted on May 8, 2012 at 6:45 PM and has received 182 views. There are currently 1 comments. Print this entry. Download attachment.

Calories: 295.3 • Fat: 8.7 g • Carb: 5.3 g • Fiber: 0.2 g • Protein: 46.5 g • Sugar: 2.7g Sodium: 550 mg (actually less since most marinade is tossed)

Ingredients:

For the marinade:

6 cloves of garlic 1 large shallot 1 tbsp grated fresh ginger 1 tbsp agave (or sugar) 1/4 cup reduced sodium soy sauce (tamari for gluten free) 1/2 tsp Chinese five-spice powder freshly ground black pepper

3 lbs (6) chicken legs (thighs and legs attached), fat trimmed. I Used chicken breast instead. This option is up to you.

Directions:

In a blender combine the marinade ingredients; blend until smooth.

Place the chicken in a large, resealable zip-top bag or container and pour in the marinade. Toss the chicken inside the bag to cover evenly with the marinade and refrigerate for 6-8 hours or as long as overnight.

Preheat oven to 400°F. Place the chicken on a rack in a foil lined roasting pan. Create a loose tent over the chicken with foil.

Roast the chicken in the center of the oven 30 minutes; remove foil and continue to cook, basting occasionally until the internal temperature is 165°-170°F, about 45 minutes longer (Insert thermometer between the leg and the thigh).

This entry was posted on May 2, 2012 at 8:36 AM and has received 100 views. There are currently 0 comments. Print this entry. Download attachment.

Calories: 313 • Fat: 9.9 g • Protein: 27.2 g • Carb: 31.2 g • Fiber: 4.4 g • Sugar: 2.6 g Sodium: 256.7 mg (without salt)

Ingredients:

6 oz Ronzoni Smart taste noodles (or no-yolk) 2 tsp oil 4 cloves garlic, sliced thin 12 oz fresh broccoli florets, chopped 1 tbsp butter 1 medium shallot, minced 3 tbsp all purpose flour (I used Whole Wheat Flour) 1-3/4 cups fat free chicken broth 1 cup 1% milk (I used skim milk) 12 oz cooked shredded chicken breast 4 oz shredded reduced fat sharp cheddar (Sargento) cooking spray 3 tbsp shredded Parmesan cheese 2 tbsp seasoned breadcrumbs (I used whole wheat)

Directions:

Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.

Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute. Add the broccoli and a little salt, saute and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.

Preheat the oven to 375°. Lightly spray a 9 x 12 casserole dish with cooking spray.

In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat.

Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes). Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the Parmesan cheese; mix well until the cheese melts.

Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.

Pour into a casserole dish and top with Parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20 - 25 minutes. Place the casserole under the broiler a few minutes to get the crumbs crisp and golden (careful not to burn).

This entry was posted on April 29, 2012 at 2:08 PM and has received 120 views. There are currently 0 comments. Print this entry. Download attachment.

The Deen Bros. Lighter Hash Brown Quiche 189 Fewer Calories 18 g Less Fat

Ingredients:

1 tablespoon olive oil 1 onion, finely chopped 1 (8-ounce) package cremini mushrooms, sliced 1 cup refrigerated shredded hash browns (such as Simply Potatoes) 1/2 cup cooked diced ham 1 cup reduced-fat (1%) milk (I used skim milk) 3 large eggs 1/4 cup half-and-half 3 scallions, thinly sliced 1/4 teaspoon salt Pinch ground nutmeg 2/3 cup shredded reduced-fat Cheddar cheese

Instructions:

Preheat the oven to 375°F. Spray a 9-inch round quiche dish or pie plate with cooking spray.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and mushrooms and cook, stirring occasionally, until tender, 6 – 8 minutes. Add the potatoes and ham and cook, stirring occasionally, until the potatoes are tender, about 10 minutes. Spread the mixture into the prepared dish.

Whisk together the milk, eggs, half-and-half, scallions, salt, and nutmeg in a large bowl until blended. Stir in the cheese. Pour evenly over the potato mixture. Bake until the top is golden and a knife inserted into the center comes out clean, about 25 minutes.

Nutritional Information:

Per Serving: 172 Cal; 13 g Protein; 7 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 14 g Carb; 1 g Fiber; 3 g Sugar; 151 mg Calcium; 1 mg Iron; 436 mg Sodium; 132 mg Cholesterol

Servings: 6 Prep Time: 15 min Cook Time: 45 min Difficulty: Easy

This entry was posted on April 29, 2012 at 11:51 AM and has received 119 views. There are currently 0 comments. Print this entry. Download attachment.

Bourbon Street Chicken

Ingredients Servings as posted Metric Original recipe makes 4 Servings 2 pounds boneless chicken breasts; cut into bite-size pieces 1 tablespoon olive oil; (1-2) 1/2 Chopped Green Peppers 1/2 Chopped Yellow Onion 1 garlic clove; crushed 1/4 teaspoon ginger (Fresh grated) 3/4 teaspoon crushed red pepper flakes 1/4 cup apple juice 1/3 cup Splenda light brown sugar 2 tablespoons ketchup 1 tablespoon cider vinegar 1/2 cup water 1/3 cup Low Sodium soy sauce 1 tablespoon cornstarch; (if thick sauce desired) Calories Per Serving: 313

Heat oil in a large skillet.

Add chicken pieces, green peppers, and onions. Cook until lightly browned and peppers and onions are tender.

Remove chicken, peppers and onions from pan.

Add remaining ingredients, heating over medium heat until well blended and dissolved.

Add chicken and bring to a hard boil.

Reduce heat and simmer for 20 minutes uncovered.

Serve over hot rice. I used brown basmati rice, but can also serve it over Quinoa.

This entry was posted on April 28, 2012 at 9:22 PM and has received 107 views. There are currently 0 comments. Print this entry. Download attachment.

Super Moist Low Fat Chocolate Cupcakes (without Chocolate Glaze) Servings: 24 • Serving Size: 1 cupcake Calories: 93.8 • Fat: 2.3 g • Protein: 1.1 g • Carb: 17.5 g • Fiber: 1.4 g • Sugar: 9.9 Sodium: 281.8

Super Moist Low Fat Chocolate Cupcakes (with Chocolate Glaze) Servings: 24 • Serving Size: 1 cupcake Calories: 104.6 • Fat: 2.3 g • Protein: 1.2 g • Carb: 20.2 g • Fiber: 1.4 g • Sugar: 12.3 Sodium: 288.5

Ingredients:

18.25 oz Duncan Hines Dark Chocolate Fudge cake mix 1.4 oz sugar free, fat free, instant chocolate pudding 1 cup canned pumpkin (not pumpkin pie filling) 1 1/3 cups water

For the chocolate glaze:

1/2 cup confectioners' sugar 1 tbsp unsweetened cocoa powder 1/2-1 tbsp 1% milk 1/4 tsp vanilla extract pinch of salt

Directions:

Preheat oven to 350°. Line a cupcake tin with cupcake liners.

Combine pumpkin puree and water in a large bowl; mix to combine. Add chocolate pudding mix and mix well.

Add chocolate cake mix and beat 2 minutes.

Fill cupcake liners 2/3 full and bake about 25 - 28 minutes, or until a toothpick inserted comes out clean. Cool in pan on wire rack for 15 minutes.

For the glaze: combine all dry ingredients, add vanilla and 1/2 tbsp milk, adding more 1/4 tsp at a time if needed until smooth.

Add to a piping bag or use a zip lock bag and cut the corner off, drizzle onto cooled cupcakes.

This entry was posted on April 28, 2012 at 6:38 PM and has received 125 views. There are currently 0 comments. Print this entry. Download attachment.