Monday, September 27, 2010

Marinara Sauce

I usually make this in a big batch to save extra for a later use. You may want to cut this in half if you do not want extra. This can be canned or frozen.

2 boxes Pomi Strained tomatoes (no salt)
2 boxes Pomi Chopped tomatoes (no salt)
1 Large onion oven roasted
2 Oven roasted garlic bulbs
2 fire roasted red bell peppers
1/4 cup red wine
1 Tbs Italian seasoning
1 tsp black pepper
1 TBS olive oil

Add olive oil, onion, garlic and bell peppers to a pot and saute until warmed through. Add red wine and let reduce about 5 minutes on a slow simmer. Add remaining ingredients and let simmer for @ 2 hours. I am not sure if the exact nutritional info but it is very low in sodium and fat.

Chicken Lasanga

We cooked this last night for the first time. It turned out very good. For any vegans just skip the chicken and use some egg plant, squash or zucchini.

1 Pack ground chicken breast
1 onion minced
1 green pepper minced
1 Tbs olive oil
1 tsp black pepper
3 cups marinara
2 cups grated mozzarella cheese (skim milk)
1 cup parmesan cheese
2 cups ricotta cheese (skim milk)
8-10 slices fresh mozzarella cheese (for topping if desired)
1 pack wheat lasagna

Cook the noodles per the package instruction then drain and cool. In a saute pan cook chicken, onion, and green pepper with oil and pepper, let cool. Spay a casserole dish and put a light layer of sauce on the bottom. Then layer noodles, then chicken mix, then cheese and then sauce. Repeat the process for desired depth. This is when I top it with some fresh mozzarella. bake at 375 for @ 30 minutes depending on size.

Monday, September 13, 2010

Spiced Nut Mix

I found this on and tweaked it a bit to what I have below.


  • 2 large egg whites
  • 2/3 cup sugar
  • 2 1/2 tablespoons Bob's Cajun Seasoning Mix
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 6 cups mixed nuts (any combination of un-toasted walnuts, pecans, cashews, and pistachios)
  • 1/4 Canola Oil cup
  • 1/3 cup finely grated Parmesan


Preheat oven to 300° F. Line 2 large baking sheets with foil or parchment. Grease lightly and set aside. Position a rack in center of oven. In a large bowl, beat the egg whites until foamy. Gradually add the sugar, beating to a loose, meringuelike texture. Beat in the Old Bay Seasoning, Worcestershire sauce, chili powder, cayenne, and salt. Add the nuts and butter and stir well to coat evenly. Add the Parmesan and mix again. Divide the nuts between the baking sheets, spreading evenly in a single layer. Roast for 30 to 40 minutes to a golden brown (do not allow the nuts to darken too much), rotating the sheets during cooking for even roasting. Line a work surface with foil or parchment. After removing the nuts from oven, immediately slide them onto the foil or parchment. Cool completely. Store, refrigerated, in an airtight container for up to 3 weeks.

Nutritional Information

112 (81% from fat)
10g (sat 2g)

Bob's Cajun Spice Mix

This can be used on just about anything for some added flavor. Add some more Cayenne and it makes a great Blacken Seasoning.

1 Cup Paprika
3 Cups Chili Powder
1/2 Cup Ground Black Pepper
1/4 Cup Ground White Pepper
3/4 Cup Garlic Powder
3/4 Cup Onion Powder
1/4 Cup Cumin
1/2 Cup Cayenne Pepper
1/2 Cup Oregano

Mix all in a large bowl. Can be store for months in a zip lock baggie or a mason jar.

Wednesday, September 8, 2010

Diet Dip mixes

Check out Sherry's Dips! Anyone out their working on their diet and just can't give up the chips and dips check this site out. Great mixes just use lite or no fat sour cream and mayo. For dippin use no salt pretzels, or Kettle baked bbq chips. If you want to go the extra mile try carrots and celery.