Homemade Apple Cranberry Oatmeal
2 cups of water
1 cup of steel cut oats
2 Tablespoons of dried cranberries
1 medium apple, diced
1 teaspoon of cinnamon
3 teaspoons of light brown sugar
¼ cup sugar free maple syrup
Bring the 2 cups of water to a boil. Add oats and lower the
heat to a simmer. Continue to cook for 30 minutes or until desired thickness
Once the oats are done, add the other ingredients and mix
Total Calories: 248 per serving. There are two servings in
Crust less Spinach Mushroom Quiche
Three extra large eggs (Egg lands are the best because they
have omega 3s)
Four egg whites
2 cups of fresh spinach
1 cup chopped mushrooms
Two slices of 2% American cheese
I slice of bacon or two slices of Canadian bacon
Foil pie pan
Preheat oven to 350 degrees.
Spray a skillet with no stick cooking spray. Add mushrooms
and cook until soft. Then add the fresh spinach. Cook until wilted. This will
take about a minute or two. Take off the heat and drain.
In the microwave, cook your bacon on full power for about 60
minutes. Maybe less depending on the wattage of your microwave. One cooked,
sliced in small pieces.
In a separate bowl, combine eggs and egg whites with a
tablespoon of water. Place to the side.
Layer the pie tin with the veggies, bacon, and cheese
slices. Then pour the eggs over.
Place the pie tin on a baking sheet and put it in your
preheated oven. Cooked for 25 to 30 minutes until eggs are stiff.
Total Calories: 123 ¼ pie
Delicious Fried Okra
I bag of frozen okra, thawed
1/8 a cup of stone ground cornmeal
Extra Virgin Olive Oil (enough to coat bottom of skillet)
Rinse thawed okra thoroughly to make sure you get most of
the slime off. The best trick, rinse in cold water, or, after thawing, place in
refrigerator for about 2 hours.
Sprinkle cornmeal over okra in a bowl and mix to lightly
Heat skillet over medium high heat. Coat the bottom of the
pan with a thin layer of extra virgin olive oil. EVOO is healthier to cook with
then vegetable oil. This will be a very shallow fry.
Place cornmeal coated okra in hot oil. Flip okra occasionally
to make sure it gets crispy all around. This will take about 20 minutes.
Pull hot okra out of oil and drain on paper towels, brown
paper bags, or sheet rack. You do not want to eat excess oil.
Total Calories: 230 to 250 for entire frozen bag. About five
servings per bag.
Here is a recipe for roasted chicken thighs that I came up with. It’s moist and flavorful without all the calories from butter and oil.
About 110 calories for each thigh.
5 skinless chicken thighs ( It’s cheaper if you buy the chicken thighs bone in with skin and then just wash and remove the skin yourself)
About 1/2 a can of low sodium chicken broth
1 Tsp salt
1Tsp ground black pepper
1 Tsp season salt
1 tsp poultry seasoning
1 tsp Chili powder (if you like a little spice)
5 tsp of whipped margarine (1 tsp for each chicken thigh.
Land o Lakes is a good one.)
Preheat oven to 425 degrees.
Line a deep baking dish or cake pan with aluminum foil.
Place chicken thighs inside the dish and season both sides. Leave underside up.
Place 1 tsp of margarine on each chicken thigh. Then pour in the chicken broth
to create a shallow bath. Not too much because the chicken will produce its own
juices during the cooking process.
Cover the chicken with another sheet of aluminum foil
leaving an opening for steam to escape. Bake in the oven for 40 minutes to an
hour until the chicken is cooked through.