Recipe Calories

September 7, 2013

Chicken Cornbread Casserole for calories per serving

Filed under: Uncategorized,Under 450 — My Recipe Calories @ 8:51 pm
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Chicken Cornbread Casserole

Chicken   Cornbread casserole 405   calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
1 lb frozen chopped broccoli 3 oz. = 25 125
Tyson diced chicken breasts,   cooked 3 oz. = 110 400
1 tsp poultry seasoning 0 0
t tsp garlic powder 0 0
1 Tbs salt 0 0
1 c Daisy light sour cream 2 Tbs = 40 320
4 oz. mexican shredded cheese 1 oz = 90 360
1 box (8 oz) Jiffy cornbread   mix 1 serving = 150 900
1 can (14.75 oz.) cream style   corn 1 serving = 60 210
1/4 c egg white substitute 1/4 c = 25 25
2 Tbs whipped butter, melted 1 Tbs = 50 100
  Total calories =  2440
  1/6 pan =  405

 

Instructions
1) Pre-heat oven to 400 degrees. Spray a 13 x 9 pan with olive oil spray. Put broccoli in the pan and cook it for 20 – 25 minutes (or until tender).
2) Once the broccoli is cooked, put it in a large bowl. Mix the chicken, seasonings, sour cream, and cheese.
3) In a separate bowl, mix the cornbread mix, corn, egg whites, and butter.
4) Pour the chicken mixture into the pan. Pour the cornbread mixture over the top.
5) Bake for about 30 minutes, or until toothpick inserted in center of topping comes out clean. Enjoy!

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September 10, 2012

White Chicken Enchilada Casserole for 410 calories per serving

Filed under: 10 pointsplus,Mexican,Under 450 — My Recipe Calories @ 5:44 pm
White Chicken Enchilada Casserole 410 calories per serving
4 servings
Calories per Total
Ingredients serving Calories
8 oz. sliced baby portabella mushrooms 3 oz. = 20 55
1 big onion, chopped 1 onion = 50 50
1 pepper, chopped 1 pepper = 30 30
12 oz. Tyson diced chicken breast 3 oz. = 110 440
5 corn tortillas, chopped 1 tortilla = 50 250
4 oz. shredded mexican cheese 1/4 c = 80 320
8 oz. Daisy light sour cream 2 Tbs = 40 320
1 can 98% fat free Campbell’s cream of chicken soup 1 serving = 70 175
Total calories = 1640
1/4 pan= 410

1) Pre-heat the oven to 350 degrees.

2) Saute the mushrooms, onions, and peppers until cooked.

3) Meanwhile, in a big bowl, combine the rest of the ingredients with a little salt (to taste). When the veggies are cooked, mix those in too.

4) Spray a 13” x 9” pan with olive oil spray.  Pour the entire mixture into the pan. Bake uncovered for 30 minutes.

5) Enjoy!
Note – This could probably be six servings, but I needed to cut it into fourths to be enough food for me to be satisfied.

December 15, 2010

Shepard’s Pie for 370 calories per serving

Filed under: Under 450 — My Recipe Calories @ 4:14 pm

It is cold here.  It seems that in most of America right now, it is COLD.  What’s better than a nice shepard’s pie on a cold winter night?  This came out pretty tasty!

When I make a casserole, I mark out the servings right in the pan (see the picture above).  That way, I know for sure that each time I serve myself, I will get exactly as many calories as I have planned for.

Shepard’s Pie 370 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
2 cups leftover mashed potatoes 1 c = 150 300
1 lb. bag of frozen cauliflower 1 cup = 30 150
4 Tbs light butter 1 Tbs = 45 180
1 lb. ground beef (97/3) 4 oz. = 160 640
1 can (13.25 oz) mushrooms, sliced 1/2 c = 20 40
1 jar beef gravy 1/4 c = 30 180
16 oz. frozen carrots 1 serving = 35 175
2 cups frozen peas 1 cup = 115 230
4 oz. shredded 2% cheddar cheese 1 oz. = 80 320
  Total calories = 2215
  1/6 pan = 369.17

1) Using a ricer, mash up the cauliflower.  Mix the mashed cauliflower, the potatoes, and the butter.  Use salt and garlic powder to taste. 

2) Brown the ground beef and drain it.  Mix the mushrooms and gravy into it.

3) Pre-heat the oven to 425 degrees.  Grease a 13” x 9” pan. Put the beef mixture on the bottom.  Next, layer the carrots and peas on top.  Then put the mashed potatoes on top.  Bake uncovered for 20 minutes.

4) Sprinkle the cheese on top and bake for another 5 – 10 minutes, or until cheese is hot and bubbly.

5) Enjoy!

September 27, 2010

Shrimp & Crab Au Gratin for 396 calories

Filed under: Uncategorized,Under 450 — My Recipe Calories @ 12:07 am

Shrimp & Crab Au Gratin 396 calories per serving
4 servings    
  Calories per Total
Ingredients serving Calories
1/2 c light whipped butter 1 Tbs = 50 400
1/2 c flour 1 c = 400 200
1/2 c almond breeze milk 1 c = 40 20
1/2 c fat-free chicken broth 1 c = 10 5
14 oz. bag frozen raw shrimp (peeled, deveined) 4 oz. = 100 350
1 lb imitation crabmeat 3 oz. = 80 400
3 oz. shredded reduced fat cheddar cheese 1 oz. = 70 210
     
  Total calories = 1585
  1/4 = 396.25

 

1) Pre-heat the oven to 350 degrees.

2) In a medium sized pot, melt the butter on low heat.  Slowly mix in the flour, and cook for 2 minutes.  (Congratulations, you just made a roux!  Yay!) 

3) Slowly add the milk and let the mixture thicken.  Then add the chicken broth and let it thicken again.

4) Take the sauce off the heat, and mix the seafood into the sauce.  Spray an 8” square pan with olive oil spray.  Pour the seafood mixture into the pan.  Top with the shredded cheddar. 

5) Bake for 25 – 30 minutes.  Enjoy!

September 6, 2010

Crockpot Fajitas for 412 calories per serving

Filed under: Under 450 — My Recipe Calories @ 12:22 am
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These were so delicious, that they only made 2.5 servings for us…  We just couldn’t keep our hands off of them.  So good!  I got the original idea from A Year of Crockpotting.  These fajitas couldn’t be simpler, and they sure are tasty!

Crockpot Chicken Fajitas 412 per serving
     
4 servings    
  Calories per Total
Ingredients serving Calories
1 lb. chicken breasts or chicken tenders 4 oz. raw = 120 480
2 onions 1 onion = 50 100
2 bell peppers 1 bell pepper=35 70
fajita seasoning packet 2 tsp = 15 120
1 avocado 1 avocado=280 280
  6 Mission flour tortillas 1 tortilla=100 600
     
  Total calories = 1650
  1/4 = 412.5

1) Put the first four ingredients in the crockpot.  Cook on low for five hours.

2) Mash up an avocado.

3) Layer the crockpot ingredients and some of the avocado into a tortilla shell, and roll up.

4) Enjoy!

September 1, 2010

Peanut Chicken Enchiladas for 396 calories per serving

Filed under: Under 450 — My Recipe Calories @ 10:13 pm
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This one was so good, I had to take a pic of Michael eating it.  He loved it too! 

He insists on wearing that shirt for all photographs now, obviously.

The only thing I would change about this recipe next time is that I would double the amount of liquid in the sauce, because they needed more of that delicious sauce on them!  I corrected that in the recipe below.  I got the original idea for this recipe from Closet Cooking.  He really came up with a beautiful and delicious concept with these enchiladas – a fusion between Thai and Mexican cuisine.  However, if I made them the way he did, these enchiladas would be very caloric (and probably also very delicious as well).  So, I made them in a diet-friendly and also delicious way.

Peanut Chicken Enchiladas 396 per serving
4 servings    
  Calories per Total
  serving Calories
For Sauce    
1 c Almond Breeze unsweetened milk 1/2 c = 10 40
1 cup fat-free chicken stock 1 c = 10 10
2 Tbs honey 1 Tbs = 50 100
1/4 c “White Chocolate Wonderful” Peanut Butter 2 Tbs = 180 360
2 tsp corn starch 1 Tbs = 30 20
For enchiladas    
onion, diced 1 onion = 50 50
1 carrot, julienned, steamed 1 carrot = 20 20
1 cup shredded cabbage, steamed 1 cup = 25 25
9 oz. chicken, cooked and shredded 3 oz. = 110 330
9 corn tortillas, heated 1 tortilla = 50 450
2 oz. reduced fat shredded mexican cheese 1 oz. = 80 180
  Total calories = 1585
  1/4 = 396

1) Spray a pan with olive oil spray, and sauté the onions until lightly browned.  Add in the carrot, cabbage, and chicken, and sauté for a few minutes until the flavors marry. 

2) Make the sauce by combining the sauce ingredients in a microwave safe bowl.  Microwave in 30 second increments, and whisk the mixture between each increment.  For me, it took about four 30-second hits of the microwave to get this sauce nice and thick.  Mix half the sauce into the chicken mixture.

3) Pre-heat the oven to 350 degrees. Spray a 13” x 9” pan with olive oil spray.  Fill each tortilla shell with the chicken mixture. and roll up.  Pour the rest of the sauce over the mixture.

4) Bake for 15 minutes.  Put the cheese on top of the enchiladas, and bake for another 5 minutes (or until the cheese has melted.)

5) Enjoy!

June 8, 2010

Charlie Gibson’s Enchilada Casserole for 445 calories per serving

Filed under: 9 points,Mexican,Under 450 — My Recipe Calories @ 10:57 pm
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I’m just going to admit up front that there is nothing healthy about this casserole.  But man oh man is it good!!!  I figure how can anything with Doritos, sour cream, and cheese be at all bad??

I first saw this on Good Morning America, back when Charlie Gibson was still the host.  I have had this recipe earmarked since then.  Well, we needed some comfort food around here, and this sure didn’t disappoint.  It was absolutely fantastic.

Charlie Gibson’s Enchilada Casserole 445 per serving
  Calories per Total
6 servings = 9 WW points each serving Calories
     
10 oz. Doritos, divided 1 oz. = 150 1500
10 oz. can Hormel vegetarian chili with beans 1/2 can = 190 380
10 oz. can enchilada sauce 1 can = 90 90
8 oz. can tomato sauce 1 can = 55 55
7 oz. Fat Free shredded cheddar cheese, divided 1 oz. = 45 315
1 cup light sour cream 2 Tbs = 40 320
     
  Total calories = 2660
  1/6 = 443.333

1) Pre-heat oven to 375 degrees.

2) Let your son eat 2 oz. of the Doritos in the store, to keep him quiet.  Keeping the rest of the Doritos in the bag, crumble them right in the bag.  Remove 2 cups of the Doritos, and save them for the topping.

3) In a big bowl, mix the remaining Doritos, the chili, enchilada sauce, tomato sauce, and 4 oz. cheddar cheese. 

4) Spray a 9’ x 13’ pan with olive oil spray.  Pour the mixture into the pan, and bake for 20 minutes.

5) Remove from the oven. Spread the sour cream on top of the casserole.  Top with remaining Doritos, and then sprinkle on the cheese. 

6) Bake for another 5 minutes.

7) Enjoy!

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