Buffalo Turkey Wraps

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love hot spicy food, and I like to find more uses for left over turkey than for sandwiches or salads. This is my take on a spicy, tasty, calorie-conscious turkey wrap that brings the heat. This is a spicy recipe, so experiment with the ingredients to set the heat level to you own preference.  My Garlic Mashed Potatoes pairs well with this dish.

INGREDIENTS

  • 12 oz diced turkey (352 cal)
  • 2 wraps (200 cal)
  • Franks Red Hot Buffalo Wings Sauce to taste (0 cal)
  • Crushed red peppers to taste (0 cal)
  • Cayenne pepper to taste (0 cal)
  • Lettuce (optional)
  • Diced Onions (optional)

Total calories: 352 + 200 = 552/2 = 276 cal/serving

DIRECTIONS (Serves 2)

  1. Dice the turkey into small, bite size chunks.
  2. Put the turkey on a microwave-safe plate and cook in a microwave for 30 seconds.
  3. Drizzle the turkey with the Franks hot sauce, sprinkle the cayenne pepper and crushed red peppers, and then return the plate to the microwave and cook another 30 seconds.
  4. Put 1/2 of the turkey in each wrap. Top with some shredded lettuce or diced onions for more texture in the wrap.
  5. Fold the wrap and enjoy.

Buffalo Chicken Wraps

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I love hot spicy food, and one of my favorite wraps from a local restaurant is a Buffalo Chicken Wrap, but it is not cheap. I decided to try to make something comperable that was spicy, tasty, calorie-conscious, and didn’t leave a deep hole in my wallet each time I have it. I will be honest – this is a spicy recipe – not as hot as many places make it, but I usually have a bit if sweat on my forehead after I have one, so experiment with the ingredients to set the heat level to you own preference.  My Garlic Mashed Potatoes pairs well with this dish.

INGREDIENTS

  • 1 lb chicken breasts (440 cal)
  • 2 wraps (200 cal)
  • Franks Red Hot Buffalo Wings Sauce to taste (0 cal)
  • Crushed red peppers to taste (0 cal)
  • Cayenne pepper to taste (0 cal)
  • Lettuce (optional)
  • Diced Onions (optional)

Total calories: 440 + 200 = 640/2 = 320 cal/serving

DIRECTIONS (Serves 2)

  1. Preheat a burner on the stove to medium (~5), then place a skillet with 1 tbsp olive oil in the pan.
  2. Slice the chicken breasts into slices, then add them to the skillet and cook until done. I like to add some cayenne powder to the meat while it is cooking.
  3. Put the cooked chicken into a medium-size mixing bowl, then drizzle with the Franks hot sauce. Sprinkle the cayenne pepper and crushed red peppers over the chicken, then toss (or use a spoon) to mix up the ingredients.
  4. Put 1/2 of the chicken in each wrap. Top with some shredded lettuce or diced onions for more texture in the wrap.
  5. Fold the wrap and enjoy.

Chicken Cordon Bleu

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

I tried Chicken Cordon Bleu and Chicken Kiev from a local restaurant many years ago – I loved both of them, but had stayed away from both the past 5 yrs because of the huge number of calories in both dishes. I decided I wanted to have a go at making a more calorie-conscious version of cordon bleu and this low calorie take on this tasty yet simple main course. My Basil-Pesto Mashed Potatoes pairs well with this dish.

INGREDIENTS

  • 1 lb chicken breasts (440 cal)
  • 3 oz sliced ham (160 cal)
  • 2 slices low fat Swiss cheese (100 cal)
  • 1/4 cup panko bread crumbs (50 cal)
  • 1 tsp egg substitute
  • 6 toothpicks
  • kosher salt to taste

Total calories: 440 + 160 + 100 + 55 = 750/2 = 375 cal/serving

DIRECTIONS (Serves 2)

  1. Preheat the oven to 400 degrees, then spray a oven-safe pan with non-stick spray and set it aside.
  2. Butterfly cut 2 – 8 oz chicken breasts and open both of them – you are going to stuff them with goodies.
  3. Place 1/2 of the ham on 1/2 of each breast. You can dice, slice, or use whole pieces of ham as you prefer.
  4. Tear the slices of cheese into bite sized pieces and cover the ham.
  5. Dab the egg substitute along the edges of both breasts, then close the breasts.
  6. Dab any remaining egg substitute over the top of both chicken breasts, then sprinkle them with kosher salt.
  7. Sprinkle 3/4 of the Panko bread crumbs on the top of both breasts.
  8. Insert 3 toothpicks into the top of each breast – this pins them shut.
  9. Sprinkle the remaining Panko crumbs on the both of the baking pan in an area of approximately the size of each breast. This helps prevent loose bread crumbs from falling off the top of the chicken.
  10. Put both breasts in the pan and put in the oven and bake for ~30 minutes. Smaller breasts take less time to cook than larger breasts, so use a meat thermometer to verify the meat is cooked to the proper temperature.
  11. Remove the toothpicks, then serve and enjoy.

Julie’s Fave Green Beans

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

We both love green beans, however my wife really enjoys a green bean casserole, so this is my fast and simple low calorie pseudo version for her.

INGREDIENTS (Serves 3)

  • 1 can Green Giant Green Beans (60 calories)
  • 2 tbsp French’s French Fries Onions (45 cal)
  • Kosher salt to taste

Total calories: 60 + 45 = 105/3 = 35 calories/serving

DIRECTIONS:

  1. Open and drain a can of green beans.
  2. Add 1/2 of the green beans to a microwave-safe container, add a pinch of the salt and 1 tablespoon of the fried onions to the beans.
  3. Add the rest of the green beans to the container, add another pinch of salt to the beans, cover, then cook in a microwave 2 1/2 minutes.
  4. Remove and uncover the beans, add the remaining fried onions and cover again and let sit 2 minutes. Serve and enjoy.

Garlic Mashed Potatoes

By Mike Hubbartt, © Copyright 2011, All Rights Reserved.

Potatoes rock, but sometimes you need more choices than baked or fried potatoes. I love garlic mashed potatoes , and these are as good as my Basil-Pesto Mashed Potatoes.

INGREDIENTS

  • 2 lbs potatoes (880 cal)
  • 4 chicken bullion cubes or 4 teaspoons chicken base (added to water to make chicken stock – 40 cal)
  • Enough water to cover the potatoes in the pan
  • 6 cloves garlic
  • 1 tablespoon butter (102 cal)
  • 1/2 cup skim milk (43 cal)

Total calories: 880 + 40 + 102 + 43 = 1065/6 = 178 cal/serving

DIRECTIONS (Serves 6)

  1. Set a burner to high, then fill a large pan with water, add 1 teaspoon salt and the bullion cubes or chicken base, then put on a burner.
  2. Peel the potatoes, then cut them into quarters if they are small to medium-sized, or more pieces if the potatoes are large.
  3. Peel and dice the garlic cloves, then add to the pan.
  4. Wait for the water to boil, then CAREFULLY add the potato chunks to the water. Hot water can cause serious burns, so ask for help if you need it.
  5. Let the potatoes boil for 35 minutes, then remove them from the hot burner. Turn down the burner to it’s lowest setting.
  6. CAREFULLY drain the water, then set down.
  7. Add the butter and 1/2 cup skim milk to the potatoes, then mash the potatoes. Now enjoy.

Fairly reasonable on calories and easy to make and use as a leftover side dish that works well with pork, chicken or beef main courses. And it is very, very tasty.

Disclaimer: Don’t try this or any other recipe on this site if you do not cook. Working with a hot stove and hot water can be dangerous and you try this and any recipe at your own risk. Be sure to store any leftovers in a place where food spoilage is not an issue.

Tender Boneless Beef Ribs

By Mike Hubbartt, © Copyright 2010, All Rights Reserved.

I love ribs. Who doesn’t? I’ve met people that don’t like chocolate, don’t like sweets, don’t like potatoes, but I’ve yet to meet someone that does not like ribs. My take on beef ribs stays within my tradition of watching calories by watching portion sizes. This recipe is easy, the food is tasty, and it uses portion size to keep it a feasible food even for dieters.

INGREDIENTS (Serves 2)

  • 1 lb boneless beef ribs (approximately 4 ribs, 220 c/4 0z = 880 cal)
  • 8 tbsp BBQ sauce (45 cal/2 tbsp = 180 cal total)
  • Mike’s Sweet Heat Rib Rub
  • 1 beef bullion cube
  • water

Calories: 1152 + 180 = 1060/2 servings = 530 cal/serving.

DIRECTIONS

  1. Preheat the over to 250 degrees.
  2. Apply the rib rub to both sides of the ribs.
  3. Slice a large onion into thin slices. Layer them across the bottom of a oven-safe container.
  4. Lay the ribs on top of the onions.
  5. Add 1 beef bullion cube to the container.
  6. Add enough water to have 1/4″ evenly distributed across the container. Do NOT overfill, or add enough water to cover the ribs.
  7. Cover the container with aluminum foil and put into the over for 3 hours.
  8. Remove the aluminum foil and flip the ribs.
  9. Add 1 tbsn BBQ sauce to each rib.
  10. Return the container (without the aluminum foil) back in the oven and let it cook another hour.
  11. Remove the container, flip the ribs with BBQ sauce sides down. Now coat each rib with 1 tbsn BBQ sauce and serve.

Tip! Use a little liquid smoke or smoky paprika to give the ribs that nice smoked flavor.

Coffee-Chocolate Pudding with Sour Cream

By Harry {doc} Babad, © Copyright 2010, All Rights Reserved

Introduction:

What’s not to like? If you enjoy chocolate pudding, adding sour cream to stuff and am a coffaholic like me, try the combo I invented. Be forewarned this is a rich, high calorie and loaded with fat treat!

Ingredients:

  • Chocolate Pudding (see notes), the darker and richer the better
  • Sour Cream, use ½ the amount as the volume of the pudding
  • 1 tsp instant coffee granules, per cup of pudding
  • More Goodies — See Notes!

Preparation:

  1. In an appropriately sized mixing bowl, add 2 parts pudding to one part of sour cream and the instant coffee. Blend the ingredients until you’ve a nice swirled pattern. Cover and let stand covered in the refrigerator to allow the coffee powder dissolve. Give the mixture an additional short blend, and voila, you’re done.
  2. Th desert van be spooned into parfait or ice cream Sunday glasses. If you eat the desert using a demitasse or small teaspoon each taste will be just a bit different.
  3. I’ve even floated a bit of liquor on top of the desert before serving. Try:
  • Kahlua coffee flavored liquor,
  • Sabra a chocolate-orange liquor, or
  • Triple sec orange liquor

Notes:

Pudding — You can use premade commercial pudding or do the Jello or other brand but I don’t use the so-called sugar-fat free instant pudding varieties. They are not as rich.

Sour Cream — Real, not non-at or low fat!

Instant Coffee — Taster’s Choice or a tube of Starbuck’s Via (ready brew) single portion instant. I prefer a Columbian or another dark roasted or a ‘quality’ Robusto coffee.

Plating Ideas — Google image the term parfait, to check out decorative ideas. These work. Top with a cherry or shaved piece or stick of dark chocolate or even a fresh strawberry; but not whipped cream!

No Whipped Cream — That’s a bit overdoing it!

Nutrition: 1 cup of chocolate pudding is about 180 calories; ½ cup of sour cream is about 120 calories and I consider the instant coffee to be free. Enjoy!

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