Month: May 2010

Backyard Chicken Burgers

Backyard Chicken Burgers

Serves 4. Ingredients 1 lb 99%-lean ground chicken ½ tbsp Mrs. Dash™ Southwest chipotle seasoning 1/3 cup canned pumpkin 4 hamburger buns 4 each of lettuce leaves, tomato slices and onion slices Preparation 1. In a bowl, combine chicken, seasoning and pumpkin. Form into 4 […]

Asian Beef Stir-Fry

Asian Beef Stir-Fry

Serves 4. Ingredients 1 tbsp vegetable oil 2 cups cubed beef tenderloin 1 tbsp flour 1 can low-sodium beef broth 3 tbsp soy sauce 1 tsp garlic powder 1 pkg (16 oz) frozen  stir-fry mix, thawed Preparation 1.Heat oil in a large skillet over medium-high […]

Pepperoni Calzones – A winner for dinner tonight!

Pepperoni Calzones – A winner for dinner tonight!

What is for dinner tonight?  That is always the million dollar question of the day but let me help you out tonight!  How about pepperoni calzones?  Super simple, lower in fat and gain all the whole-grain goodness! 

Plus these little rolls come in pre-shaped frozen dough balls so the portion size is already done for you! Plus if you make only one and leave the rest in the freezer – you will only eat one!

You can even thrown in some veggies in as well – be creative! 


Below I have used turkey pepperoni – yes a little bit higher in sodium but it gives you the real-deal for pepperoni.  Personally, I like the turkey pepperoni better, not as greasy.


The multi-grain rolls are fabulous! They also provide a good source of fiber!  They also have cracked wheat if you are scared of the seeds.  Pair your calzone up with some nice veggies or a salad and dinner is done in no time!


Multi-Grain Rolls

Pepperoni Calzones

Serves 4.  Source: Stacy Mitchell, RD, LD


4 frozen multi-grain rolls, thawed

1 cup pizza sauce, divided

32 turkey pepperoni slices, divided

3/4 cup shredded mozzarella cheese, divided

  1. Preheat oven to 375 degrees.

2. On a countertop sprinkled with flour, roll out each biscuit to a 4-by-3-inch oval. Place about 1/4 cup sauce on one side of each biscuit.

3. Add pepperoni slices and shredded cheese on top of the sauce.

4. Fold the other side of the roll over the filling to cover it.

5. Firmly press the edges of the dough together with a fork to seal the dough.

6. Place on a greased baking sheet and bake 15-20 minutes or until brown.

Daily nutritional values:

15% vitamin A, 8% vitamin C, 20% calcium, 10% iron

Nutrition information per serving:

Calories: 280, Carbohydrate: 32 g, Cholesterol: 20 mg, Dietary Fiber: 5 g, Fat: 9 g, Protein: 15 g, Saturated Fat: 3 g, Sodium: 830 mg, Sugar: 7 g




Monday Motivation – Try something new!                           Pomegranate Blueberry Cupcakes

Monday Motivation – Try something new! Pomegranate Blueberry Cupcakes

Okay, I know I already posted this recipe but look at how beautiful they are!   My Pomegranate Blueberry Cupcakes – I even added 2 tablespoons of ground chia seeds to the recipes too! Only 110 calories for something sweet and they have a ton […]

Favorite Friday Product – Eating Right pizza

Favorite Friday Product – Eating Right pizza

  Eating Right (uniting flavor and nutrition) thin crust, reduced-fat pepperoni pizza   Frozen entree items are difficult to know if they actually taste good but this pizza rates pretty good on my list.  If I do have a frozen entree I usually steer toward […]

Get your veggies worth!

Get your veggies worth!

Even though I know all the health benefits of the beautiful dark leafy greens, high-antioxidant orange and yellow squashes and all the other vegetables – lately I just haven’t been very good at getting in at least 2 cups a day.


Of course, the other day there was a bag of regular potato chips and dip and I sure enjoyed them but I could have went and got some veggies but I did not.  I didn’t think the dip would go well with vegetables.


My mother made a wonderful spinach dip for Easter but I thought let’s use Greek yogurt and pump up the protein, eliminate the fat and increase the calcium in the dip!


Here you have a VERY tasty dip for your veggies and notice you even get some veggies in the dip!

This is a good one to save in your recipe file!


Very Veggie Dip

Serves 16.

All you need:
1 pkg Hy-Vee frozen chopped spinach, thawed

1 (17 oz) container Greek yogurt
1 pkg Lipton™ vegetable soup mix
Variety of vegetables, cut up if needed
All you do:

1.Place thawed spinach in a dish towel and squeeze out remaining water. Continue process until spinach is dry.

2.Mix spinach with yogurt and soup mix.

3.Serve with a variety of fresh-cut vegetables.

Fruit Pizza – perfect for the kids!

Fruit Pizza – perfect for the kids!

Ok, I am giving away all my secrets!  Just like the two-ingredient brownie recipe made with beans and and a brownie mix Black Bean Brownies – here is my low-fat, nutrient-packed, secretive fruit pizza recipe.    The key is not telling them!    Funny story, a […]