Recipes from Debbie's cooking videos

Pumpkin Spice Muffins

1 box spice cake mix

15 oz can pumpkin

5 oz water

2 t baking powder

1 c powdered sugar

2-3 T fat free milk

1/2 t vanilla

Mix first 4 ingredients together and fill 12 muffin cups.  Bake at 350 degrees for 30 minutes.  Cool for 30 minutes.  In small bowl, mix sugar, milk and vanilla.  Spread icing on top of muffins.

12 muffins - each 222 calories and 1 g sat fat

Makeover Snickerdoodle Cookies

This recipe has lots of health benefits for you from the oats and flax!

1/2 c butter

1/2 c ground flaxseed

3/4 c packed brown sugar

3/4 c granulated sugar

2 eggs

2 c unbleached white flour

1/2 t salt

1 t baking soda

1 t cinnamon

1 1/2 c oats

(extra cinnamon and sugar for sprinkling on cookies)

Beat in large bowl the first 5 ingredients.  Mix in flour, salt, baking soda and cinnamon.  Add oats last.  Dough will be very stiff, but that's okay.  Form dough into 1.5 - 2 inch balls and roll in a little sugar and cinnamon.  Place on cookie sheet and make an indentation in the top of each cookie.  Bake at 400 degrees for 9 minutes.  Remove from oven and let cool on cookie sheet for about 3 minutes before removing to wire rack.  Store in tightly sealed container to retain moisture.

30 good-size cookies - each 140 calories, 2.2 g sat fat, 22 g carbs

Pumpkin chocolate chip muffins

1 (15 oz) can pumpkin

1 c granulated sugar

1/2 lowfat buttermilk

1/2 c canola oil

2 eggs

2 egg whites

1 t vanilla

2 c unbleached flour

1/2 c oat flour

2 t baking powder

1 t baking soda

1 t cinnamon

1 ground cloves

1/2 t nutmeg

1/2 t salt

Topping:

1/4 c granulated sugar

1 T cinnamon

1 T ground flaxseed

1 c mini chocolate chips

In large bowl, mix first 7 ingredients.  Mix in flour, baking powder, baking soda and spices.  Coat 24 muffin cups with spray and pour batter into cups.  Combine topping ingredients and sprinkle over batter.  Sprinkle with mini chocolate chips.  Bake at 400 degrees for 13-14 minutes.  Cool for a few minutes before removing from pan.

24 muffins - each 191 calories and 2.6 g sat fat

Makeover Chocolate Chip Cookies!

1/2 c butter, softened

1/2 c ground flaxseed

3/4 c packed brown sugar

3/4 c granulated sugar

2 eggs

1 t vanilla

1 t baking soda

1 t salt

2 1/4 c unbleached white flour

2 1/2 c chocolate chips

Blend butter, flaxseed and sugars until mixed well.  Mix in eggs and next 3 ingredients.  Stir in flour.  Stir in chocolate chips.  Drop by spoonfuls onto baking sheet and bake at 375 degees for 7 minutes.

60 cookies - each 92 calories and 2.3 g sat fat

Oven-roasted vegetables

5 medium to large potatoes, peeled and diced

2 c whole baby carrots

2 large red peppers, julienned

1/4 c olive oil

1/4 c balsamic vinegar

1 T minced dried onion

1 T dried rosemary

1 t ground thyme

1/2 t sea salt

1/2 t ground pepper

1 lb fresh green beans, cut in 1 inch sections

Coat large baking sheet with cooking spray.  Arrange vegetables on pan except green beans.  In small mixing bowl, whisk the oil, vinegar, and spices.  Brush the mixture onto the veggies.  Bake at 425 degrees for about 25 minutes.  Add the green beans to the baking sheet and bake another 10 minutes.

8 servings - each 191 cal, 1 g sat fat, 30 g car, 5 g fib, 4 g prot

Spicy Chicken Chowder

1 T olive oil

4 skinless chicken breast halves, cubed

2 cloves garlic, minced

2 cans cream style corn

2 cans reduced fat cream of chicken soup

1 can (15 oz) chicken broth

1 can fat-free evaporated milk

2 cans chopped green chilies

2 t ground cumin

2 t chili power

1/2 t red pepper flakes (more if desired)

1/2 c chopped fresh cilantro

Cook chicken in oil in large skillet until no longer pink.  Add garlic and saute another 2 minutes.  Stir in next 8 ingredients and heat through.  Pour soup into individual bowls and sprinkle with cilantro.

8 servings - each 241 cal, 1.4 g sat fat, 30 g carbs, 2 g fib, 20 g prot

Chili Mac Skillet (just one pan!)

1 lb lean ground turkey

1 c chopped onion

1 (14 oz) can diced tomatoes

8 oz can tomato sauce

1 c frozen corn (slightly thawed)

3/4 c water

1 T chili powder

1 T dried basil

1 T oregano

1 t cumin

1/2 t salt

¼ t red pepper flakes

2/3 c uncooked elbow macaroni

1 can black beans, drained

2/3 c shredded reduced fat cheddar

Cook turkey and onion in large skillet.  Drain grease.  Stir in next 10 ingredients and bring to a boil.  Stir in macaroni. Reduce heat, cover, and simmer for 20 minutes.  Stir in black beans and heat for 2 minutes.  Sprinkle with cheese and serve.

5 servings - each 282 cal,  2.8 g sat fat, 26 g carbs, 5 g fib, 27 g prot

Veggie Fried Rice

2 T olive oil, divided

5 large eggs, beaten

1/2 c chopped onion

4 cloves garlic, minced

1 medium yellow squash, diced

1 red bell pepper, diced

1 zucchini, diced

1 c diced lean ham

4 c pre-cooked long grain brown rice

3 T soy sauce

Cook rice ahead of time (with just water, no butter).  In large skillet or wok, heat 1 T oil over high heat and add eggs, stirring until done.  Remove eggs and keep warm.  Add rest of oil to pan and then add onion.  Saute for 3 minutes.  Add garlic and cook 2 more minutes, stirring constantly.  Add vegetables and ham and cook for 5 minutes, stirring constantly.  Add rice and cook for 5 more minutes, stirring often.  Now add eggs and soy sauce and heat through for about 2 minutes.

6 large servings - each 295 calories and 2.5 g sat fat

Frosted Pumpkin Cookies

15 oz can of pure pumpkin

1/4 c softened butter

1/4 c ground flaxseed

3/4 c brown sugar

3/4 c granulated sugar

1 egg

1 t vanilla extract

2 t cinnamon

1 t ground cloves

1 t baking powder

1 t baking soda

1/2 t ground nutmeg

1/2 t salt

2 3/4 c unbleached flour

Icing:

2 c powdered sugar

2 T fat-free milk

1 T melted butter

1 t vanilla extract

In large mixing bowl, beat the pumpkin, butter, flaxseed and sugars.  Mix in the egg and all the spices.  Stir in the flour.  Drop rounded teaspoons onto baking sheets.  Bake at 350 degrees for 12 minutes.  After cooled, mix icing ingredients and spread icing on top of each cookie.

50 cookies - each 85 calories. 0.8 g sat fat, 17 g carbs, 0.6 g fiber, 1.1g protein

Chocolate Chocolate-Chip Cake!

2 c unbleached white flour

1 c granulated sugar

4 T baking cocoa

2 t baking soda

1/2 t salt

1 c low-fat mayonnaise

1 c water

1 1/2 t vanilla extract

Topping:  1 c loosely-packed brown sugar and 1 c chocolate chips

Stir together first 5 ingredients  and then mix in mayo, water, and vanilla.  Put in 13 x 9 baking pan coated with non-stick spray.  Sprinkle with the brown sugar and chocolate chips.  Bake at 350 degrees for 40 minutes.

15 servings - each 275 calories and 3.5 g sat fat

Makeover Chocolate Muffins (easy!)

1 (15 oz) can raw pumpkin

1 box dark chocolate cake mix

1/4 c mini semi-sweet chocolate chips

Combine cake mix with pumpkin by hand in large bowl.  It's okay for mixture to be a bit lumpy.  Drop evenly into 12 muffin tins coated with spray.  Sprinkle each muffin with 1 t of mini chocolate chips.  Bake at 400 degrees for 20-25 minutes.

12 muffins - each 200 cal, 2.1 g sat fat, 15 g carbs, 2 g prot. 3 g fib

Peanut Butter-Chocolate Bars!

1 1/2 c peanut butter, divided

3 T butter, softened

2 T ground flaxseed

1 c brown sugar

3/4 c granulated sugar

2 eggs

1/2 c unsweetened applesauce

1 t vanilla

1 t baking soda

2 c oats

2 c unbleached flour

Frosting:

3 T butter, softened

1/3 to 1/2 c fat-free milk

1/4 c baking cocoa

1 t vanilla

1/2 t salt

4 c powdered sugar

In large mixing bowl, cream 1 c peanut butter with butter, flaxseed and both sugars.  Beat in eggs, applesauce, vanilla, and baking soda.  Mix in oats and flour.  Spread in 15 x 10 baking pan coated with spray and bake at 350 degrees for about 22 minutes.  Cool for about 15 minutes and spread with remaining peanut butter.  Refrigerate for at least 30 minutes and then mix frosting ingredients together and frost.

24 bars - each 334 calories, 3.9 g sat fat, 56 g carbs, 7 g prot, 3 g fiber

Blueberry Oat Muffins (low-sugar and low-fat)

1 1/2 c oats

1/2 c unbleached flour

1/3 c brown sugar

2 T baking powder

1 t cinnamon

1/2 t ground cloves

1/4 t salt

2 sugar-free pudding snacks

1/2 c egg beaters

3 T fat-free milk

2 T ground flaxseed

2 c fresh blueberries

Mix oats and next 6 ingredients in large bowl.  Stir in pudding, egg beaters, milk and flaxseed just until moistened.  Gently fold in blueberries.  Drop into 12 muffin tips coated with spray.  Bake at 375 degrees for 20-22 minutes.

12 muffins - each 114 cal, 0.5 g sat fat, 3.3 g prot, 24 g carbs, 3 g fiber

Debbie's Yeast Rolls!

2 packages of dry yeast

2 1/4 c warm water (divided)

3 T granulated sugar

1 T salt

2 T cold butter, cut in small pieces

5 1/2 - 6 1/2 c unbleached white flour

(This recipe takes about 4.5 hours from start to finish because of the time for the dough to rise.)

Dissolve yeast in 3/4 c warm water (not too hot).  Meantime, mix 1 3/4 c water in large bowl with sugar, salt, and butter.  Stir in yeast.   Gradually add flour until soft dough forms.  (Don't add any more flour than you have to in order to be able to knead it!)  Turn dough onto lightly floured surface and knead for 1 minute (working additional flour into dough if needed).  Lightly coat bottom of the same bowl with canola oil and place dough in bowl.    Cover and let rise for 1.5 hours in warm spot.  Punch down and let rise another 45 minutes.  Put dough back on floured surface and knead for 30 seconds.  Divide dough in half.  Take first half and flatten to about an 8 inch diameter.  Fold over and flatten again...working out any air bubbles in dough.  Then lift dough and stretch for a moment.  Now place on floured surface and cut into 8 equal pieces.  Knead each piece slightly and fold edges up and into center.  Place on cookie sheet (coated with spray) with folded edges face down.  Cover cookie sheet with towel.  Go through same process with other batch of dough.  Let the rolls rise on cookie sheets for 60 minutes.  Then bake at 400 degrees for 10-12 minutes.

16 large rolls - each 182 calories, 1 g sat fat, 35 g carbs

Makeover Berry Pie

1.5 c unbleached flour

1/4 t salt

6 T canola oil

3 T fat-free milk

3/4 c granulated sugar

1/3 c cornstarch

1 T lemon juice

8 c fresh blackberries

In medium bowl, combine the flour and salt and then stir in oil and milk.  Form into dough ball with your hands and then wrap in cellophane and place in fridge for 30 minutes.  Meanwhile, in large saucepan, combine remaining ingredients.  Bring to boil, stirring gently. Remove from burner and let cool a bit.  Take dough ball and place between two layers of wax paper and roll into 12" circle.  Peel off top wax paper, flip over, and press into pie dish.  Gently peel off other wax paper layer.  Puncture dough.  Cover with foil and bake at 425 degrees for 6 minutes.  Remove foil and bake another 6 minutes.  Remove from oven and pour berry mixture into shell.  Let cool for one hour and then place in fridge for at least 2 hours.

8 slices - each 343 cal, 0.8 g sat fat, 60 g carbs, 8 g fiber, 4 g protein

Chicken Parmesan (lowfat!)

16 oz spiral pasta

4 skinless, boneless chicken breast halves

1/2 c egg beaters

2/3 c seasoned bread crumbs

1 can (15 oz) tomato sauce

1 can (6 oz) tomato paste

1 T dried basil

1 T dried oregano

4 cloves garlic, minced

¼  t red pepper flakes

1/2 c shredded mozzarella cheese

1/4 c grated parmesan cheese

Cook pasta in boiling water.  Next place tomato sauce and paste and spices in saucepan and simmer for 20 minutes.  Meanwhile, cut chicken breasts in half (to make 8 pieces) and flatten each to 1/4" thickness. Dip each breast in egg beaters and then dip in bread crumbs before placing on large cookie sheet thoroughly coated with spray.  Bake at 425 degrees for 8- 10 minutes.  Place pasta on individual plates, top with chicken and then drizzle with tomato sauce.  Sprinkle a bit of mozzarella and parmesan on top of each and serve.

8 servings - each 394 cal, 2.2 g sat fat, 55 g carbs, 29 g prot, 3.8 g fib

Debbie's Buttermilk Biscuits

2 c unbleached flour

1 T baking powder

1/2 t salt

3 T cold butter

1 c lowfat buttermilk

Mix dry ingredients in medium bowl.  Cut in cold butter and mix until crumbly with a pastry cutter.  Stir in buttermilk and turn dough onto lightly floured surface.  Knead for a few moments and then press into flat 1/2" thick circle.  Using biscuit cutter, cut out 12 bisuits and place on ungreased cookie sheet.  Bake at 425 degrees for 10 minutes.

10 biscuits - each 131 cal, 2.4 g sat fat, 20 g carbs, 3.4 g prot, 0.7 g fib

Spinach-Pasta Salad (quick!)

8 c fresh spinach, chopped

6 oz uncooked spiral or penne pasta

1/2 c shredded parmesan

¼ c lemon juice

3 T olive oil

1/4 t salt

1/2 t fresh ground pepper

1 can (19 oz ) white beans

1 or 2 garlic cloves, minced

Cook pasta.  Meanwhile, combine all other ingredients in large bowl.  Drain pasta and immediately mix into other ingredients. 

6 servings - each 256 cal, 2.4 g sat fat, 31 g carbs, 11 g prot, 4 f g fib

Tangy Veggie Coleslaw

6 c shredded cabbage

2 c chopped broccoli

1/2 c shredded carrots

1 pint grape tomatoes, halved

½ c  reduced fat sour cream

½  c reduced fat mayo

1/4 c apple cider vinegar

1 t salt

1/2 t ground pepper

Combine vegetables in large bowl.  In separate bowl, mix together the remaining ingredients and then pour over the veggies.  Sitr until veggies are coated with mayo mixture.  Chill for at least 1 hour.

12 servings - each 67 calories, 1.3 g sat fat, 5 g carbs, 2 g prot, 2 g fib

Quick Chicken-Black Bean Skillet

This recipe is extremely easy to make, very low in fat, and packed with flavor!

1 T chili powder

1/4 t salt

1/4 t fresh ground pepper

4 boneless, skinless chicken breasts

1 T olive oil

1 (15 oz) can black beans, rinsed and drained

1 c frozen corn, thawed

1 c medium salsa

Combine spices and rub over both sides of chicken.  Cook chicken in oil for 7 minutes on each side.  Remove and keep warm.   Add beans, corn, and salsa to skillet.  Bring to boil.  Reduce heat and simmer for 2-3 minutes.  Transfer to a serving dish and top with chicken.

4 servings - each 300 cal, 1 g sat fat, 29 g carbs, 8 g fiber, 35 g protein

Lite Individual Cheesecakes!

¾ c crushed low-fat vanilla wafers

8 oz reduced fat cream cheese

1 egg

1/3 c granulated sugar

2 t lemon juice

½ t vanilla

1.5 c fresh blueberries

Place 1 T crushed wafers in the bottom of 12 foil liners inserted into a muffin pan.  In small bowl, beat together the cheese, egg, sugar, lemon juice and vanilla.  Spoon over the crumbs.  Bake at 375 degrees for 15 minutes or until set.  Remove from oven and top with the fresh blueberries.  Cool completely and then refrigerate at least 1 hour before serving.  Eat with a spoon.  (You can substitute blueberry pie filling instead of fresh berries)

12 cheesecakes – each 103 cal, 2.4 g sat fat, 13 g carbs, 3 g pro

Sweet-Sour Spinach Salad

6 oz bag baby spinach

4 oz part-skim mozzarella cheese, cubed

2 bacon strips, cooked, drained, crumbled

Dressing:

1/3 c canola oil

1/4 c white sugar

2 - 3 T apple cider vinegar

1 t minced dried onion

1 t Worchestershire sauce

1 t ketchup

1/4 t salt

6 servings - each 206 calories and 3.1 g sat fat

Makeover White Enchiladas

12 yellow corn tortillas (6 inches)

4 oz reduced fat cream cheese

1 t cumin

3 skinless chicken breast halves, cooked and cubed

8 green onions, diced

2 cans chopped green chilies, divided

1 can reduced fat cream of chicken soup

1/2 c fat free milk

1 c reduced fat sour cream

1/2 t ground pepper

1.5 c salsa

1/2 c shredded reduced fat cheddar

In large bowl, combine cream cheese and cumin until smooth.  Stir in chicken, onions and 1 can of chilies.  In separate bowl, combine soup, milk, sour cream, pepper, and remaining can of chilies.  Stir 2 T soup mixture into chicken mixture.  Place about a 1/3 c of chicken mixture down center of each tortilla.  Add 2 T salsa to each tortilla.  Roll up and place seam side down in large baking dish (or 2 medium baking dishes) coated with spray.  Top with remaining soup mixture.  Cover with foil and bake at 350 degrees for 20 minutes.  Uncover and sprinkle with cheese.  Bake 5 minutes more.

12 servings - each 187 cal, 3.2 g sat fat, 18 g carbs, 2.4 g fib, 15 g pro

Dill Shrimp Pasta

6 oz spiral pasta

one bunch of green onions, chopped

3 garlic cloves, minced

1 T olive oil

1 lb uncooked, peeled shrimp

3 T lemon juice

4 oz reduced fat cream cheese, softened

1/2 c fat-free half and half

2 T fresh minced dill

1/2 t salt

1/2 t freshground pepper

Cook pasta.  Meantime, in large skillet coated with spray, saute onions and garlic in oil  for 1 minute.  Stir in shrimp and lemon juice.  Cook 5 minutes, stirring occasionally.  Remove and keep warm.  In same skillet, cook cream cheese and half&half until smooth.  Stir in dill, salt and pepper.  Return shrimp to pan and heat through.  Drain pasta.  Top pasta with shrimp mixture.

4 servings - each 380 calories, 3.3 g sat fat, and 35 g carbs

Just highlight recipe, copy and paste in a Word document

F