Apr 17, 2015

Shrimp Scampi


• 10 cloves garlic, mined (or 5 tsp out of the jar!)
• 4 TBSP I Can't Believe It's Not Butter, Light
• Spaghetti Squash - cooked and "spaghetti-ed" (approx. 2 cups)
• 1/2 lb. Raw Shrimp (peeled, detailed, and divined)
• Optional (not in nutritional count): Parmesan Cheese


1. In a large pan, melt butter and add garlic on medium heat.

2. When butter is melted, add squash and shrimp and turn heat to high. Toss squash and shrimp often, until shrimp has turned pink.

3. Top with Parmesan cheese to taste, serve hot!

* Please note butter is a subjective- If you'd like more of a sauce, add a little more butter. Sometimes you'll have a squash that doesn't release as much liquid and you'll need more butter. Add it slowly as you cook so you can gauge how the recipe is coming together to get a texture you like.

Nutritional Mumbo Jumbo Per Serving (serves 2): 

Calories: 256 Fat: 11g Carbohydrates: 8g Fiber: 1g Protein: 25g

Jan 26, 2015

Bubble Up Enchiladas


• 1lb, Ground Turkey
• 10oz. Red Enchilada Sauce
 • 8oz Tomato Sauce
• 15oz Black Beans, Rinsed & Drained
• 6oz. refrigerated biscuits
• ½ cup Mild Cheddar Cheese (Shredded)

  1. Preheat oven to 350 degrees. Lightly mist a 9 x 13 baking dish with cooking spray and set aside. 
  2. Brown turkey in a large skillet. Add the enchilada sauce, tomato sauce and black beans and stir to combine. 
  3. Stir the biscuit pieces into the meat mixture. Transfer the entire mixture to the prepared baking dish and spread out evenly. 
  4. Bake for 25 minutes. Remove from the oven and sprinkle the cheese on top. 
  5. Bake an additional 10 minutes. Let stand for 5 minutes before serving. 

Nutritional Mumbo Jumbo Per Serving (serves 6): 

Calories: 368 Fat: 18g Carbohydrates: 30g Fiber: 5g Protein: 21g

Jan 23, 2015

Deep Dish Taco Pizza


• 1.5 pkg. reduced-fat crescent rolls
• 1 lb ground turkey
• ½ cup onion, chopped
• 14.5 oz can of Rotel diced tomatoes with green chilies
• 1 packet reduced-sodium taco seasoning
• 1 can fat-free refried beans (optional)
• ¼ cup water
• 1 cup shredded cheddar cheese


1. Preheat oven to 425 degrees. In a 9x13 inch baking dish lightly coated with cooking spray - press crescent rolls into the bottom and halfway up the sides. Think as if you were putting a puzzle together. It will take a little finessing but it is doable.

2. Cut aluminum foil into four long skinny strips (wide enough to cover the edge crust). Lay and fold foil around all four crust edges. Use a fork and poke the bottom dough a couple of times. Pre-bake crust in oven for about 8 minutes. Keep the foil pieces when finished pre-baking, you will use them again!

3. In a large skillet, over medium-high heat, brown turkey and onion. Drain any extra liquids. Add tomatoes, seasoning and water to skillet, stir. Cook for an additional 3-5 minutes or until most of the liquid has evaporated.

4. In a medium size microwavable bowl, heat refried beans for about 30 seconds (until soft) and stir. This helps the beans spread easier on the dough. Spoon beans onto the bottom of the pizza and spread evenly around.

5. Pile meat mixture over the bean layer and spread evenly. Place the four foil strips over the crust again.

6. Bake for 12 minutes - remove from oven and top with cheese. Take off foil pieces. Return to oven for 5 minutes or until the cheese melts and the edges of the crust are browned.

Nutritional Mumbo Jumbo Per Serving (serves 8):

Calories: 341
Fat: 15g
Carbohydrates: 32g
Fiber: 3g
Protein: 22g 

Jan 15, 2015

Creamy Lemon Tilapia


• 12oz. fillets tilapia
• butter flavored cooking spray
• 4 teaspoons margarine, melted
• 2 tablespoons lemon juice
• 2 tablespoons chopped dill
• 1 tablespoon lemon-pepper seasoning

• 4 oz cream cheese
• 3 tablespoons lemon juice, or to taste
• 2 tablespoons chopped dill


1. Preheat the oven to 375 degrees F (175 degrees C).

2. Grease a baking sheet with cooking spray. Place the tilapia fillets on the sheet, and coat them lightly with cooking spray. Spoon the melted margarine over each fillet, then drizzle with 2 tablespoons of lemon juice. Season with lemon pepper and 2 tablespoons of dill.

3. Bake for 15 minutes in the preheated oven, or until the fish is opaque and flakes easily.

4. While the fish is baking, combine the cream cheese, 5 tablespoons of lemon juice and 2 tablespoons of dill in a small bowl. Heat in the microwave for 1 minute and 10 seconds, then stir to blend.

5. Place fillets onto serving plates, and spoon sauce on them.

Nutritional Mumbo Jumbo Per Serving (serves 4):

Calories: 185
Fat: 12g
Carbohydrates: 3g
Fiber: 0g
Protein: 18g

Spinach and Artichoke Chicken


• 8 (4 oz each) raw boneless, skinless chicken breast cutlets (2 lbs total weight)
• Salt and pepper to taste
• 4 oz of 1/3 less fat cream cheese, softened
• ½ cup fat free plain Greek yogurt
• 2 cloves garlic, minced
• ¼ cup chopped onion
• 14 oz can artichokes packed in water-based brine (not oil), chopped
• 10 oz package of frozen spinach, thawed and squeezed dry
• ½ cup grated Parmesan cheese (the kind that comes in a can)
• ½ cup shredded 2% Mozzarella cheese


1. Preheat oven to 375 degrees. Lightly mist a 9 x 13 baking dish with cooking spray.

2.  Lay the chicken breast cutlets across the bottom of the dish in a single layer. Sprinkle them with salt and black pepper and place them in the oven to bake for 15 minutes.

3. While the chicken bakes, combine the yogurt and softened cream cheese in a large bowl and mix together until thoroughly combined. Add all the remaining ingredients and stir together until everything is well mixed.

4. Remove the chicken from the oven after the 15 minutes (it will not be fully cooked yet). If the chicken has released a lot of excess liquid at this point then drain it out or soak it up with paper towels and discard.

5. Using a large spoon or a spatula, spread the cream cheese mixture evenly over the chicken in a nice thick layer.

6.. Place the dish back into the oven and continue to bake for another 20-25 minutes until the chicken is cooked through.

Nutritional Mumbo Jumbo Per Serving (serves 8):

Calories: 232
Fat: 8g
Carbohydrates: 6g
Fiber: 2g
Protein: 35g
WWP+: 6 points

Turkey Meatballs (with Spaghetti Squash)

  • 1 lb ground turkey
  • 1 egg
  • ⅓ cup Parmesan-Reggiano cheese, grated (plus 2-3 Tbsp more for topping)
  • ½ cup zucchini, shredded (about ½ of a large zucchini)
  • ⅓ cup Italian breadcrumbs
  • ⅓ cup carrot, finely shredded
  • 1 Tbsp Italian Seasoning
  • 2-3 garlic cloves, diced
  • 2.5 cups pasta sauce (one small jar of Ragu Chunky Tomato, Garlic, & Onion is used for nutrition count)
  1. Preheat oven to 400 degrees.
  2. In a bowl, combine all ingredients excpet pasta sauce. Fold ingredients together with hands, but be careful not to over-mix. Too much mixing can dry out your meatballs.
  3. Pour sauce sauce into a 9x13 dish, and then grab your bowl of meat. Roll your meatballs into about one-inch thick balls and place evenly throughout casserole dish. (~33 meatballs are made).
  4. Bake for about 20 minutes, or until meatballs are cooked all the way through. The internal temperature of the meatballs should be 165 degrees.

Nutritional Mumbo Jumbo Per Serving (serves 5):
Calories: 267
Fat: 6g
Carbohydrates: 23g
Fiber: 3g
Protein: 29g

*For the spaghetti squash: 
  1. Pierce squash several times with a knife before microwaving to release steam (like you do to prepare baked potatoes).
  2. Place whole squash in a microwave safe dish (to catch juices) for 12 minutes, rotating halfway through, or until soft. I read a few places a general rule of thumb is 5 minutes per pound. When it is done, the squash should be easily pierced with a butter knife.
  3. Allow squash to cool slightly (or wear oven mitts if you are impatient like me because that sucker is hot).
  4. Cut the top off the spaghetti squash then split the squash into two even halves.
  5. Remove the seeds and discard. Let cool to the point where you can handle it.
  6. Using a fork, loosen the ’spaghetti’ strands from the inside of the squash, scraping them into a bowl or plate 
Nutritional Mumbo Jumbo Per 1 cup of cooked squash:
Calories: 31
Fat: 1g
Carbohydrates: 7g
Fiber: 2g
Protein: 1g

Oct 3, 2014

Carmel Apple Salad


• 1 (8 ounce) container fat-free cool whip
• 4 Granny Smith Apples
• 1 (8 ounce) can crushed pineapple in juice
• 1 (6 ounce) box jello fat free sugar-free instant butterscotch pudding mix


Mix sugar free butterscotch pudding and Cool Whip Free together.

Drain pineapple and add to pudding mix, blend in apples and chill.

Nutritional Mumbo Jumbo Per Serving (1 cup, serves 8):

Calories: 74.7
Fat: 0.5g
Carbohydrates: 19g
Fiber: 2.3g
Protein: 0.1g
WWP+: 2 points

Oven Baked Tacos

• 2 lbs ground turkey
• 1 small onion diced
• 1 small can diced green chilies
• 1 packet taco seasoning
• 1 (8 ounce) can low sodium tomato sauce
• 1 (16 ounce) can fat free refried beans
• 2 cups shredded reduced fat Colby-jack cheese
• 18-20 hard taco shells
 *NOTE: I usually freeze half the meal mixture, so only 10 shells are needed per meal.


Preheat the oven to 400 degrees.

In a large skillet brown ground beef and onion over medium-high heat. Drain off any excess liquid.

Return to pan, add chilies, refried beans, tomato sauce, and taco seasoning. Mix well and cook for a few minutes if mixture seems runny.

Spoon the taco meat mixture into the taco shells and place into a 9 x 13 inch baking), standing up. Sprinkle cheese over the top of the taco meat in each shell.
Place into the oven and bake at 400 degrees for 10-12 minutes or until the cheese has melted and the tacos are heated through.

Remove from the oven and top with any optional condiments for serving.

Nutritional Mumbo Jumbo Per Taco:

Calories: 193
Fat: 10g
Carbohydrates: 14g
Fiber: 2g
Protein: 14g
WWP+: 5 points

Sep 25, 2014

Zucchini Pepperoni Pizza


• 4 large zucchini, cut in fourths length wise
• 1 cup of your favorite low point sauce
• 1 cup part skim mozzarella cheese
• 48 turkey pepperonis • Salt and pepper
• Oregano


1. Preheat your oven to 400 degrees.

2. Cut the zucchini into fourths lengthwise and then sprinkle with salt, pepper, and oregano. Place on a piece of tin foil or small baking sheet and bake for about 15 minutes.

3. Take the zucchini out of the oven and add the 1 tbsp sauce, 1 tbsp cheese, and 3 pepperonis to each zucchini along with any additional toppings your choose.

4. Return the pizza to the oven and bake for an additional 10-15 minutes until the cheese begins to bubble on the top.

 Nutritional Mumbo Jumbo Per Serving (serves 4):

Calories: 228.4
Fat: 9.6g
Carbohydrates: 18.8g
Fiber: 4g
Protein: 16.8g
WWP+: 6 points

Recipe From:

Turkey Meatloaf

  • 2 lbs lean ground turkey
  • 6 oz box Stove Top® Stuffing Mix (Savory Herb Blend)
  • ¼ cup white onion, chopped
  • 1 large egg
  • ½ cup water
  • ¼ cup ketchup (or BBQ sauce)
  1. Preheat oven to 350 degrees. Spray a 9x13 inch baking dish (or larger) with cooking spray.
  2. Add all ingredients to a large mixing bowl, but omit 1/8 cup of the ketchup.
  3. Mix well.
  4. Place meat mixture into a glass baking dish and shape into a loaf.
  5. Glaze the top with the remaining ketchup. Cover with foil.
  6. Bake in the oven 45-60 minutes (inside should be 165+ degrees before serving.)

Nutritional Mumbo Jumbo Per Serving (1/8 or loaf):

Calories: 303
Fat: 3g
Carbohydrates: 18g
Fiber: 1g
Protein: 20g
WWP+: 4 points