Chocolate Peanut Butter Breakfast Bars

My breakfast normally consists of oatmeal mixed with brown sugar, raisins, nuts and flax seed plus a tablespoon or so of milk.  When I’m traveling, I like to eat hearty breakfasts in a restaurant, but still want the healthful benefits of my oatmeal breakfast.  Since I always get up around 6 AM and have to wait around for others to wake up and go to breakfast, I bring along snack bars that contain the nutritious ingredients I want plus a few goodies to make them taste really good with a morning cup of coffee.

• Servings: 10
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• 1/2 cup milk chocolate chips (Ghirardelli)
• 1/2 cup creamy peanut butter
• 1/3 cup 2% milk
• 1-1/2 cup oats, quick cooking
• 1/2 Tbsp. vanilla extract
• ¼ cup flax seed
• ¼ cup dry roasted peanuts, chopped
• ¼ cup raisins

In a medium microwave-safe bowl, melt chocolate chips, peanut butter and milk in the microwave in 20 second intervals, stirring and checking each time

Stir in oats, vanilla, flax seed, peanuts and raisins

Press mixture into an 8 x 8 pan sprayed with cooking spray.

Refrigerate for about 30 minutes or until cooled and firm.  Cut into 10 slices.  I like to wrap the slices individually in waxed paper and store them in a covered container in the refrigerator.

With my DietPower software, I did a comparison  of these Snack Bars (based on 10 servings) and my big bowl of enhanced oatmeal:

Oatmeal:  246 calories, 13.1 g fat, 31 g carbs, 8.7 g fiber, 9.4 g protein

Chocolate Peanut Butter Oat Breakfast Bars:  204 calories, 12.4 g fat, 20.0 g carbs, 3.0 g fiber, 6.1 g protein

Weight Watchers based on 10 servings:  6 points per bar

The breakfast bars are lower in calories, fat, and carbs, but also lower in fiber and protein.   I feel they are still a good substitute for traveling.  For hot weather traveling, keep the container of bars in a cooler.

Chocolate Pumpkin Cake with Cider Sauce

This is my take on a two-ingredient pumpkin/cake mix cake that is making the rounds of food blogs.  I didn’t have yellow cake mix and used chocolate fudge instead with the addition of some pumpkin pie spices.  The sauce is a simple confectioners’ sugar mixture using apple cider or apple juice.

This is a really nice dessert and 5 Weight Watchers Points/Plus based on 15 servings.

• Servings: 15
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For the Cake:

• 18.25 box of chocolate cake mix (Betty Crocker Super Moist Chocolate Fudge)
• 15 oz. can of pumpkin puree
• ½ tsp. cinnamon
• ¼ tsp. nutmeg
• 1/8 tsp. ground ginger

For the Sauce:

• 1-1/2 cups powdered sugar
• 3 Tblsp. apple cider*
• Approx. 1 Tblsp. warm water

Preheat oven @ 350 degrees F

Grease a 9×13 baking pan

To make the cake:

Place the contents of the boxed cake mix, pumpkin puree, cinnamon, nutmeg and ginger into a large mixer bowl and beat for 2 minutes at medium speed.

Spoon batter into a greased  9×13 baking pan.

Bake at 350 degrees for 30 minutes or until a toothpick inserted in the center comes out clean.  Do not overbake.  Let cool in the pan on a wire rack.

To make the Glaze:

Combine powdered sugar, apple cider*, and warm water to make a smooth sauce.

*If you are lucky enough to have Boiled Cider on hand, it makes a tangy, full flavored sauce.  I bought mine online at King Arthur Flour.

While still warm, cut cake into 15 squares.  Serve warm or at room temperature with a tablespoon of the Cider Sauce.

Servings:  15

For 15 pieces with 1 Tblsp sauce:

Diet Power:  189 calories, 2.5 g fat, 41.3 g carbs, 2.0 g fiber, 2.1 g protein.
Weight Watchers Points/Plus:  5

Impossible Vegetable Brunch Pie – 5 Points/Plus

This recipe is adapted from one in a 1983 Bisquick folder, No Time to Cook.  I first made the dish in May of 1989 when my Mother came to my house for lunch.  She liked it very much – very creamy.  I’ve made it many times since then and when reduced fat ingredients are used, it’s nice light diet lunch.

IMPOSSIBLE BRUNCH PIE WITH VEGETABLES

• Servings: 6
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• 1-½ cups steamed vegetables (I used broccoli and carrots)
• 1 cup light dairy sour cream
• 1 cup low-fat creamed cottage cheese
• ½ cup Bisquick
• ¼ cup melted butter
• 2 eggs
• 1 tomato, peeled and thinly sliced
• ¼ cup grated Parmesan cheese

Preheat oven to 350 degrees F

Grease or spray a 9-inch pie pan.  I used a favorite pie pan that my mother got in exchange for Wilson milk labels and had my toddler children give to me for Christmas in 1956.

Spread the steamed vegetables in the pie pan.

Beat sour cream, cottage cheese, Bisquick, butter and eggs until smooth – 15 seconds in a blender or 1 minute with a whisk or hand beater.  Pour this mixture on top of the vegetables.

Top with tomatoes (I used some of my home-grown cherry tomatoes, halved), and sprinkle with Parmesan cheese.

Bake for about 30 minutes or until a knife inserted in the center of the pan comes out clean .  Cool for 5 minutes.

Cut into wedges to serve.  6 servings. 

According to my DietPower software, based on 6 servings the count is:  194 calories, 9.2 g fat, 15.6 g carb, 1.3 g fiber, 12.2 g protein.

Weight Watchers – 5 Points/Plus

Two-Ingredient Lemon Cake – 4 Points/Plus

This is my version of a recipe that’s been making the rounds of the cooking blogs.  It’s an easy two-ingredient cake that is only 4 Weight Watchers Points/Plus for a decent size piece.  I used the “super-moist” type with pudding in the mix and got a very good, soft cake that is a real treat for someone who has been dieting all week.

TWO-INGREDIENT LEMON CAKE

• Servings: 12
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•  1 (18 ounce) box dry yellow cake mix (Betty Crocker Super-Moist – 18.25 oz.)

• 12 ounces diet lemon soda (Sierra Mist lemon/lime)

Preheat oven to 350 degrees F

Spray the bottom only of a 13×9 baking dish

In the large bowl of an electric mixer, combine dry yellow cake mix and diet lemon soda.  Beat on low speed for 30 seconds to blend, then on medium speed for 2 minutes to thoroughly mix batter.

Pour batter into prepared pan …

…and bake @ 350 degrees F for 30-35 minutes until cake is golden brown and tests done when a tester is inserted in the middle.

Allow cake to cool on a wire rack.  Cut into 12 pieces.

Cake may be served plain with the following nutritional count: per serving:  160 calories, 1.5 g fat, 35 g carbs, 0 g fiber, 1 g protein.  Weight Watchers Points/Plus – 4

Cake may be served with 2 Tblsp. light whipped topping:  180 calories, 2.5 g fat, 38 g carb, 0 g fiber, 1 g protein.  Weight Watchers Points/Plus – 5

Or cake may be served with one tablespoon of a reduced fat Lemon Cream Cheese Sauce (recipe below):  209 calories, 3.5 g fat, 41.9 g carbs, 0 g fiber, 1.2 g protein.  Weight Watchers Points/Plus – 6

Servings:  12 slices of cake

LEMON CREAM CHEESE SAUCE

• 4 oz softened low-fat cream cheese
• 1 Tblsp. plus 1 tsp. lemon juice
• ½ cup confectioners’ sugar

In a small bowl, mix together the cream cheese and lemon juice (a fork works well for this).  Blend in the confectioners’ sugar until smooth.

About 10 one-tablespoon servings.

So far, I have only tried this cake, but here are some other suggested combinations:

• Orange cake with diet Mountain Dew
• Cherry chip cake with diet cream soda
• Angel or yellow cake with diet orange soda
• White cake with diet peach soda
• Spice cake with diet lemon-lime soda
• White cake with diet ginger ale
• Chocolate cake with diet cherry soda
• Devils food cake with diet cola
• Chocolate cake with diet vanilla cola
• Devils food cake with diet vanilla cola
• Chocolate cake with diet root beer
• Marble cake with diet cream soda
• Lemon cake with tangerine Diet Rite
• Chocolate cake with diet Dr. Pepper

Note that the nutritional count might change a bit depending on what kind of cake mix is used.  The count per serving can be found on the side of the box.  Mix and bake cake according to package directions for the type of pan you are using.

Tuna Pasta Mornay

I first tried this dish in 1989, adapted from a recipe in my daughter’s Weight Watchers’ Favorites cookbook.  There were several recipes in that book that were reduced in fat/calories but delicious and became family favorites.  The original recipe used 8 oz. of imitation crab meat (January, 1989 – “excellent”) and I’ve also used shrimp, salmon and now this version with tuna.

TUNA PASTA MORNAY

2 cups dry pasta
2 Tblsp. margarine or butter, divided
1 cup broccoli florets, in bite-size pieces
½ cup sliced onions
½ cup sliced mushrooms
2 Tblsp. all-purpose flour
2 cups 2 % milk
2 oz Swiss cheese, shredded
2 oz Parmesan cheese, grated
5 oz. can white Albacore tuna, drained and flaked
Salt/Pepper

Cook pasta in boiling, salted water until al dente according to package directions.  Drain.

In a large skillet, heat 1 Tblsp. margarine/butter; add broccoli and cook over medium low heat until color has brightened.

Add onions and cook until onions are starting to soften.   Add mushrooms and cook until all vegetables are tender.

With slotted spoon remove vegetables and set aside.

In a small bowl,  place flour and add a small amount of milk to make paste.

Gradually add remaining milk and stir.  In same skillet heat remaining 1 Tblsp. margarine/butter. Gradually stir in milk, mix, stir constantly until smooth.  Add cheese and cook, stirring frequently until cheese is melted.

Add the cooked vegetables, flaked tuna and cooked pasta.  Toss gently, sprinkle with salt and pepper to taste and cook over low heat until heated through.

Serve at once.
Servings – 4

Teriyaki Chicken on a Bed of Spinach

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

This is my version of my favorite dish at The Works Brick Oven restaurant in Loveland, Ohio.  It’s very flavorful and tasty and I like to stir the spinach leaves into the hot mixture to steam them.  My version is a good substitute and low in fat/calories, but there’s nothing like being in the old building in historic downtown Loveland (Ohio) enjoying the real thing.

TERIYAKI CHICKEN ON BED OF SPINACH

• Servings: 4
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• 1 tsp olive oil
• Large sweet onion, sliced
• 1 cup mushrooms, sliced
• 2 cups broccoli florets, steamed fork tender
• 1 cup cooked chicken breast, cubed
• ½ tsp. sesame oil
• Dash or two of Mongolian Fire Oil (optional)
• 1/4 cup teriyaki sauce
• 5 oz. fresh baby spinach leaves
• 4 tsp. roasted sunflower seeds
• 2 Tblsp. dried cranberries

In a large non-stick skillet, heat the olive oil and saute the onion slices over medium heat until translucent.

Add mushroom slices and cook until mushrooms start to soften.  Sprinkle lightly with salt and pepper.

Stir in steamed broccoli, cooked chicken breast, sesame oil, fire oil and teriyaki sauce.

Divide spinach leaves among 4 plates…

…and spoon piping hot chicken mixture on top of the spinach to allow it to steam.  Sprinkle with sunflower seeds and dried cranberries.  Serve immediately.

Based on 4 servings, nutritional count per my DietPower software is:  148 calories, 5.5 g fat, 17.5 g carbs, 1.1 g fiber, 10 g protein.

Weight Watchers Plus/Points:  4 

For dessert, we had an old favorite – Apricot-Nut Cookies with Amaretto Icing

Warm Chicken Salad with Cantaloupe

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

This recipe is adapted from one in a favorite cookbook, Elsah Landing (Grafton, Illinois).  Their recipes are from their restaurant menu, so attention is paid to making the dish look pretty.

• Servings: 4
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• ½ cup mushrooms, sliced
• 2 cups cooked, shredded chicken breast, warm
• 3 green onions with tops, diced
•  8 Kalamata olives, pitted and sliced
• 1/4 cup light mayonnaise (Hellman’s Olive Oil)
• 1/2 Tblsp. soy or teriyaki sauce
• ½  tsp Greek seasoning
• ¼ tsp pepper
• 1 ripe cantaloupe melon
• Leaf lettuce – 4 pieces

Spray a small non-stick skillet and saute mushrooms until tender, drain.  Place mushrooms in a medium bowl, Add chicken, onions and olives.

In a small bowl, whisk together the mayonnaise, soy/teriyaki sauce, Greek seasoning and pepper.  Gently fold the dressing into the chicken mixture.

Cut chilled melon into rounds, remove seeds/rind.  Place lettuce leaf on each plate.  Put melon round on top and fill center with warm chicken salad.

4 servings

It’s really great to take a bite of cold melon along with some of the warm chicken salad.

Nutritional count according to my Diet Power software:  169 calories, 6.8 g fat, 12.7 g carb, 1.3 g fiber
Weight Watchers PointsPlus:  4

To round off the meal, we had Toffee Angel Food Dessert – 5 Weight Watchers PointsPlus.

Tuna and Veggie Pasta Salad

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

I’ve been making this salad for several years, adjusting and lightening it as I went.  It’s a good salad to make for a quick lunch, using whatever fresh vegetables are on hand.  A nice-sized serving is 6 Weight Watchers PointsPlus.

• Servings: 6
• Print

2 cups of dry pasta, cooked and drained
½ cup light mayonnaise (Hellman’s Olive Oil)
1 Tblsp. granulated sugar
3 Tblsp. red wine vinegar
Sprinkling of salt and pepper
One cup of assorted chopped vegetables (red or green peppers, tomatoes, onion, celery,  cucumber, etc.)
One 5 oz. can of white albacore tuna in water, drained and flaked
2 Tblsp. chopped cilantro (optional)

In a medium bowl, whisk together the mayonnaise, sugar, red wine vinegar, salt and pepper.  Add the pasta along with the chopped vegetables and tuna.  Add cilantro or other fresh herbs if desired.

Chill for at least an hour.

Makes 6 generous cups of salad 

A serving of 1-1/3 cups = 235 calories, 8.0 g fat, 31.4 g carb, 9.2 g protein, 1.5 g fiber

Weight Watchers Points Plus = 6

For dessert, we enjoyed Grandma Martha’s Rice Pudding and Lemon Sauce – 6 Weight Watchers PointsPlus.

Chicken and Noodle Salad–5 Weight Watchers Points/Plus

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

I found the recipe for this salad on Delightful Country Cookin’.  The original called for Ramen noodles, but they are much too high in fat.  I substituted Lo Mein noodles, but any kind of thin pasta would work fine.

Chicken and Noodle Salad

• Servings: 4
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3 oz. Lo Mein noodles (about 2 cups dry)
2 cups tart apple, chopped
1-1/2  cups cooked chicken breast, chopped
1/2 cup frozen peas, thawed
½ cup red pepper, chopped
1/4 cup olive oil
¼ cup granulated sugar
1 tsp. dried minced onion
1/2 tsp. ground mustard
1/2 tsp. poppy seeds
1/2 tsp. salt
2 Tblsp. sour cream
2 Tblsp. apple cider vinegar

Prepare noodles according to package directions.  Drain and rinse in cold water, then drain again.

In a large bowl, combine the noodles, apples, chicken, peas, and pepper.

In another bowl, combine olive oil, sugar, minced onion, ground mustard, poppy seeds, salt, sour cream and apple cider vinegar.

Pour dressing over noodle mixture and toss.  Refrigerate at least one hour before serving.

Yield:  8 one-half-cup servings or 4 large servings 

Nutritional count based on 8 servings:
Per my DietPower software:  189 calories, 10.2 g fat, 15.8 g carb, 1.5 g fiber, 9.0 g protein
Weight Watchers Plus/Points:  5

For dessert, we had some delicious Butterscotch Kahlua Mousse.

Mini-Apple Pie in a Jar, 3 Weight Watchers Points/Plus

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

My youngest daughter and I watch our food counts all the time – I do mine on DietPower software and she’s a member of Weight Watchers.  We’re great pie-lovers and pie just wrecks any diet, so I thought about making a small portion without the temptation of cutting a larger slice or having anything left over.  There is a lot of talk among food bloggers about using Mason jars and in my case, I didn’t want to store or mail the contents – I just wanted something small to bake the pie and it was nice having a lid for transporting to my daughter.

Note that I’m using the small ½-cup/4 oz.  jars – usually reserved for samples or gifts.

This little pie is just four or five bites of old-fashioned apple pie goodness – and absolute heaven for someone who has been dieting all week.

MINI-APPLE PIE IN A JAR

• Servings: 1-4
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For one pie:

• 1 Tblsp. pie pastry*
• ½ cup thinly sliced tart apple
• 2 tsp. granulated sugar
• ½ tsp. all-purpose flour
• Dash of salt
• Sprinkle of cinnamon and nutmeg

*Use your favorite pastry – here’s mine.  I keep small amounts in the freezer for quick desserts.

One ½-cup/4 oz.  Mason jar

Preheat oven to 375 degrees F

Roll pastry dough on a lightly floured board.

Use the jar to cut out one round of pastry…

…and a small cookie cutter to make cut-outs for the top (a child’s cookie cutter works nicely for this).

Place the round of pastry in the bottom of the Mason jar.

In a small bowl, mix together the apple slices,

…sugar, flour, salt, cinnamon and nutmeg.

Spoon the apple mixture into the jar.  Place the cutouts on top of the apple mixture.  Place the jar on a pie plate …

…and bake @ 375 degrees F for 35-40 minutes until apples are done and crust is golden brown.  Remove to a rack to cool.

Nutritional count for one pie per my Diet Power software is: 111 calories, 3.98 g fat, 21.2 g carbohydrate, 2.75 g fiber, 0.98 g protein

Weight Watchers Points/Plus:  3

The count is for one pie but I’ve included ingredients for 2, 3 and 4 pies in case there is more than one dieter to feed.  I made three pies for supper for my two daughters and myself.  The two dieters especially enjoyed them.

For two pies:

• 2 Tblsp. pie pastry
• 1 cup thinly sliced tart apple
• 1 Tblsp. plus 1 tsp. granulated sugar
• 1 tsp. all-purpose flour
• Dash of salt
• Sprinkle of cinnamon/nutmeg

For three pies:

• 3 Tblsp. pie pastry
• 1-1/2 cup thinly sliced tart apple
• 2 Tblsp. granulated sugar
• 1-1/2 tsp. all-purpose flour
• Dash of salt
• Sprinkle of cinnamon/nutmeg

For four pies:

• ¼ cup pie pastry
• 2 cups thinly sliced tart apple
• 2 Tblsp. plus  2 tsp. granulated sugar
• 2 tsp. all-purpose flour
• Dash of salt
• Sprinkle of cinnamon/nutmeg 

For our entree, we had a favorite from the 1970s – Beef Stroganoff.