Archive for the ‘Recipes’ Category

Chicken Cauli-Chowder

Chicken Cauli Chowder

This chowder was very satisfying, and I have all sorts of ideas for modifications to change it up.

(based on the recipe found here)
makes four servings

  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 tbsp all-purpose flour
  • 4 cups chicken broth
  • 1 cup nonfat milk
  • 1 head cauliflower, roughly chopped (I used a bag of frozen) – cooked till soft
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves
  • 10 oz. cooked chicken breast, cut into cubes


Saute onions, garlic, celery, and carrots until tender.  Add cauliflower and continue to cook and stir until tender – 5 minutes.  Sprinkle flour over vegetables, and toss to coat, cooking till lightly browned.  Gradually stir in milk, stirring constantly to avoid lumps.  Once milk is mixed in smoothly and starting to thicken, add chicken broth, and continue to stir till smooth and slightly thickened.  If desired, use an immersion blender briefly to puree some of the cauliflower for a creamier consistency.  Season with salt and pepper.

Put cooked chicken into a bowl and ladle soup over it.

Optional:  garnish with fat free cheddar cheese shreds, a sprinkling (tsp) of bacon bits, and/or a dollop of nonfat unsweetened yogurt.

(next time I want to make this with scallops, shrimp, and crab meat for a yummy seafood chowder)

Taco Seasoning Mix

(based on the recipe found here)

  • 1 tsp garlic powder (I used granulated garlic so it wasn’t as powdery)
  • 1 1/2 TBSP Mexican oregano (regular oregano would probably work okay)
  • 1 TBSP onion powder (again, I used granulated)
  • 1/3 c Chipotle chili powder (regular chili powder will work fine, but be less spicy)
  • 1/2 tsp black pepper
  • 1 tsp cayenne pepper (if you’re using chipolte chili powder, you may want to reduce or skip the cayenne)
  • 2 tsp smoked paprika (regular will work, too)
  • 1 tsp kosher salt
  • 2 tsp ground cumin

Put all in a jar and shake to mix.  Use 2 rounded tablespoons per one lb meat, plus 1/2 cup water.

Taco Salad


Made with turkey and DIY taco seasoning, this fits into the L4L weight loss phase.  And on maintenance, you could dress it up a bit and still keep it lean.

  • 1 20-oz pkg lean ground turkey
  • 3 TBSP Taco Seasoning Mix (found here)
  • salad greens/cabbage mixed to taste
  • red bell pepper, cut into strips
  • green onion, sliced thin
  • grape tomatoes cut in half
  • lowfat cheddar or jack (I used a half of a colby jack string cheese, weight watchers blend for one added carb and 50 added calories)

Depending on whether you’re on the weight loss phase or the maintenance phase, you’ll want to measure your ingredients accordingly.

Brown turkey, add 3 rounded TBSP taco seasoning and 1/2 cup water.  Cook and stir till water is evaporated.  Put salad greens and veggies on a plate, add dressing of choice (try making a simple DIY ranch with nonfat milk or plain nonfat yogurt, or nonfat cottage cheese), top with meat and cheese.

Banana Ice Cream


4-5 frozen bananas

1-2 pkts sweetener

1 tsp vanilla extract

1/4 cup skim milk (I eye balled this)



  1. Cut up the bananas and freeze overnight
  2. Add bananas, sweetener, vanilla, and some of the milk to a food processor. Mix until it the mixture smooths out. Keep adding adding milk until it does.
  3. Enjoy!

Yogurt Bites

Mix and match flavors! :)



1 1/2 cups vanilla yogurt

1 (30z) package sugar free Jello mix




Line muffin tin with 6 cupcake liners.

In a medium microwave safe bowl, combine yogurt and Jello mix, stirring to combine.

Microwave on high for 2 minutes, stirring after each minute

Fill each cupcake liner with about 1/4 cup of yogurt mixture

Chill cups for at least an until set

Mock Mashed Potatoes


1c Cauliflower

1tsp margarine

1tsp lite sour cream

Salt & pepper to taste



In a bowl with half a cup of water and cauliflower steam in the microwave for 6 minutes. Take the cauliflower out and pat dry with paper towel. Once dry put in a food processor with margarine, sour cream, and seasonings. Blend until smooth. Serve immediately.

Zucchini Chips



Olive Oil

Salt or other seasonings of your choice

(I used salt, pepper, and paprika)



Pre-heat oven to 425 degrees.

Cut the Zucchini into 1/4 inch slices. (If they are too thin they will just shrivel up!) Place zucchini in a bowl with some olive oil and other seasonings and mix until all the pieces are coated. Lay out the slices on a baking sheet in a single layer. Bake at 425 for 25-35 minutes or until golden brown.


Skinny French Toast

So I can’t really take all the credit for this recipe. I found it on the Lindora website and it did not disappoint!



1 slice whole wheat bread

1 egg

Dash ground cinnamon (I also added a dash of nutmeg and cloves)

Drop of artificial maple flavor, or vanilla extract

1 pkt artificial sweetener



Break egg in a shallow bowl add cinnamon, sweetener, flavor, and beat into egg until blended. Place the slice of bread in the bowl and allow to absorb the egg mixture, turning over the bread to completely saturate both sides. Place the bread in a small non-stick pan. Pour any left over egg on the bread. Cook bread on both sides until lightly brown. Serve immediately. (I sprinkled some cinnamon and Splenda on top after it came out of the pan!) 




Chicken Chili Relleno Sans Cheese


1 small can of whole green chilies
4 oz. chicken breast
1 fresh jalapeno
2 tbsp torn cilantro
2 tbsp sliced green onion
dash cumin
dash chili powder
dash salt and pepper


Preheat oven to 350 degrees. Spray some olive oil cooking spray into a small baking dish. Lay one sliced open green chili in the pan. Place raw chicken on top. Sprinkle seasonings over the top of the chicken breast. Top with sliced jalepenos, cilantro, and green onion. Bake for 30 minutes.