Casserole Week: Lightened Up Tuna Casserole

I was pleasantly surprised that a lot of you have never had tuna casserole before either—I thought I would be in a minority!

Recap of yesterday—it’s my birthday on Monday and Mother’s Day on Sunday, so my mom and I always like to combine the two celebrations and go on a little getaway. This time we headed up to Thief River Falls—which is somewhat in the middle of nowhere, but has the Seven Clans Casino with a huge water park. Waterslides are about the only “rides” you’ll catch me on, because any other kinds make me sick unfortunately. So water parks are by far my favorite, and this is the closest one to home.

The Seven Clans has a few restaurants—the Malt Shoppe and the Sizzlin’ 7’s.

We chose the Sizzlin’ 7’s.

They had their Friday night Walleye Special. For just $7.95, you got a huge baked wallet fillet breaded with their special seasoning, corn, baked potato and dinner roll. It was the best tasting fish I’ve had in a long time, and made a overall 5 star tasting meal!

After I got hooked on the tuna casserole in yesterday’s post, I thought why not try and lighten it up? Sometimes you want the  tastes of a comforting dish without the feeling of being weighed down. I think I accomplished this with today’s recipe!

Lightened Up Tuna Casserole

Serves: 4

Ingredients:

• 1/2 lb spaghetti squash (approx 2 cups), microwave prior to baking casserole
• 1 can FF cream of mushroom soup
• 1/3 c skim milk
• 1/2 c FF shredded cheddar cheese
• 1/2 c canned peas
• 1/2 c diced onion
• 1/2 c sliced mushrooms
• 1 Starkist Chunk Light Tuna Sandwich Ready Pouch
• 1/4 c crushed cheddar soy crisps—I use Mr
• Dash of black pepper

Directions:

• Preheat oven to 375 F. Lightly spray a 8 x 8 baking pan.
• In a medium bowl, mix soup, milk, cheese, peas, onions, mushrooms, and tuna until thoroughly combined.
• Mix in spaghetti squash and bake for 30-35 until top is brown and bubbly.
• Sprinkle pepper on top before serving if desired.
• Let cool—makes 4 portions.

Oh Me, Oh My, a Healthy Pie?

So I just heard on the weather that snow is predicted for Saturday! Snow? Already?! Where did fall go? Oh that’s right, this is Minnesota and it’s so ridiculous unpredictable. Humph! At least I have this delectable dessert in my fridge to boost my spirits.

When it comes to pies, I actually would rather have a bowl of ice cream or a cinnamon roll. I have never been a fan of pumpkin pies, apple pies, or any other. However, there is one pie that I could eat 10 times over! It’s been a favorite since childhood..

Banana Cream Pie!

I used to get it all the time at one of our local restaurants that is known for their array of pies. The crust, the fluffy banana cream filling, and that inch thick layer of silky whipped cream is a one-of-a-kind taste sensation. Although I knew I could probably not get too close to the original taste of that pie, I wanted to give it a shot just for the heck of it. And of course, now I wanted to try to “healthify” it a bit.

First..What makes a pie unhealthy in the first place?

• A typical pie has a crust made up of white flour, full-fat butter, and sugar.
• Many people do not eat a pie by itself—they will add unhealthy toppings such as ice cream, whipped cream(not Cool Whip), or different sugar laden sauces.
• Fillings can contain cups of sugar, high fructose corn syrup, saturated/trans fats, high in cholesterol and astounding sodium levels.

However, I am about everything in moderation—so go ahead and have a slice of your favorite pie, or if it’s a bit healthier like mine, have 2 slices =)

My Too-Good-To-Deny Banana Cream Pie

How is this healthier than a standard Banana Cream Pie you ask?

• Starts with a Fiber One/Banana Cheerios crust combined with a little banana puree and I Can’t Believe It’s Not Butter FF Spread.
• Next comes a layer of potassium-filled bananas.
• The bananas are followed by a rich and thick SF pudding/yogurt filling paired with creamy Almond Breeze milk.
• Any finally, some bananas top it off to garnish and a layer of Cool Whip just for fun! =)

 

Serves 8

Ingredients

• 1 cup Fiber One cereal
• 1 cup banana flavored Cheerios, or just plain if you don’t have them.
• 1 Tbsp mashed banana
• 4 Tbsp ICBINB FF Spread
• 1/2 tsp cinnamon
• 1 large banana, plus more for garnish if desired
• 2 c. milk, I used Almond Breeze, any will do.
• 1-8 oz container of Banana Cream Pie yogurt(from Wal-Mart’s Great Value brand)
• 1-6 oz box of SF vanilla pudding and pie filling mix
• 1/2 c Cool Whip, thawed

Directions

• Preheat oven to 350 F.
• Pulse cereals, 1 Tbsp mashed banana, cinnamon, and butter spread in food processor until a fine crumb consistency is formed.
• Spray pie plate generously with cooking spray and pour in crumbs, forming a pie crust along the bottom and half way up the edges.

• Bake pie crust for 10 min.
• Meanwhile, cut up the large banana into thin slices. Once pie crust comes out of the oven, let cool briefly, then layer slices evenly around crust.

• Mix milk, yogurt, and pudding/pie filling mix with mixer on medium speed for 1-2 min.
• Pour over pie and refrigerate for 2 hours.

• Spread on whipped cream and top with additional slices if desired.

 

YUM!!

Ch-Ch-Ch-Chia

Ok, so who used to make Chia heads as a kid? Even if you didn’t I am sure you know that “Ch-Ch-Ch-Chia” tune. But today’s post is not about growing a Chia head—instead it’s about eating Chia seeds! Yes, eating them. I never thought I would be eating Chia seeds until Diane from Greens Plus so graciously offered to send me some. I was still a little unsure about eating them, but once I read about all the health benefits, I just couldn’t refuse.

Health benefits of Chia seeds:

• Chia seeds have thousands of years of safe historical human consumption
• Chia seeds enhance energy levels and extend endurance
• Chia seeds are 100% cholesterol free, and trans fat free
• Omega³ Chia is NOT genetically modified (GMO)
• Chia seeds contain significant amounts or Quercetin antioxidants that aid in reducing inflammation
• Omega³ Chia is one of the highest overall antioxidant containing foods (ORAC i680 pr 22g) – more than blueberries and prunes
• Omega³ Chia is gluten free, and can be eaten by people suffering from celiac disease.
• Chia seeds aid in increasing nutrient absorption and utilization
• Omega³ Chia is a complete, whole and natural food, not a supplement.
• Omega³ Chia is a perfect digestive aid, creating better assimilation of food and excess stomach acids
• Omega³ Chia is a dieters dream, fat replacement, food extender and creates a full satiated feeling.
• Chia seeds encourage healthy and gentle bowel elimination
• Omega³ Chia is certified Kosher
• Chia seeds prevent dehydration and aids in Electrolyte Balance

Still not convinced to give em’ a try? They are virtually tasteless, so at least consider!

So today’s recipe does include Chia seeds, but it is equally delicious and doable without them. Chicken pot pies used to be one of my favorite comfort foods as a kid, and they’re so cheap and you just pop em’ in the oven. But once I got a little older and more concerned with nutrition, I realized how unhealthy store-bought pot pies can be. Check out the stats on this one!

Pepperidge Farm Original Flaky Crust Roasted Chicken Pot Pie has 510 calories, 32 grams of total fat, 9 grams saturated fat, AND 870 mg cholesterol in HALF OF A PIE.  Multiply everything by 2 and you're getting 1020 calories, almost 100% of daily recommendations for total and saturated fats at 64 grams of fat and 18 grams saturated fat AND 1740 mg of sodium from one meal, which is more than 50% of the recommended daily amount. [Source here]

In other words..I think it’s worth a little time and effort to make your own. This recipe definitely qualifies for my Recipe Redo on a Budget.

Quick and Easy Chicken Pot Pie

Serves: 5

Budget Breakdown

• 5 oz can chicken=$2.55
• 10.5 oz 98% FF Condensed Cream of Celery Soup=$1.95
• Box of Bisquik all-purpose baking mix=$2.85 divided in half, since you don’t use the whole box.
• 9 oz bag of frozen mixed veggies=$1.31
• Freebies: Milk, egg, and seasonings assuming you have these on hand.

Total per pot pie= approximately $1.45 per serving

Yes, you can buy them cheaper, but you may have to sacrifice your health then.

Ingredients:

• 5 oz can of chicken cubes
• 1-10.5 oz can of condensed 98% FF cream of celery soup
• 2 cups of mixed frozen veggies
• 1/2 C milk
• 1 egg
• 1 c. all-purpose baking mix
• 1 Tbsp Chia seeds (optional)

Directions:

• Heat the oven to 400°F.
  
• Stir the soup, vegetables and chicken in a 9-inch pie plate, or if you prefer to make individual pies like I did, you can use 5 mini tin loaf pans.

• Stir the milk, egg and baking mix in a small bowl. Spread the batter over the chicken mixture. Bake for 30 minutes or until the topping is golden brown. [If your making 5 individual pies, it’s about 1/2 C filling per pie.

 

Comfort food at its’ finest!

Jungle Time

 

Even though I have never been to a jungle, it’s still on my list of to-do’s at least once during my life. I love the lush greenery, the animals, and of course the fruit that comes from the jungle. My favorite would have to be a banana! (Did you really think I was going to ramble on about an actual jungle ha ha?)

 

Over the past 18 years, I have had my share of banana bread; dense bread, fluffy bread, tropical banana bread, glazed, not-so-good, delicious, etc. This new recipe is based off of this one, but of course I made significant changes that make it go from “just a good banana bread” to one that you want to make all the time! The secret is…

• A jar of sweet potato baby food
• Imitation Banana Extract (found by spices, vanilla, etc.)
• Pumpkin pie spice (you can make your own—see how here)

So grab your bread pan and all of those frozen bananas that you aren’t using for the oh-so-famous banana soft serve(I still need to try this), and be prepared for your kitchen to smell like the jungle and your taste buds to go wild like a monkey! ;-)

Amped Up Banana Bread

Serves: 12

Ingredients:

1 1/4 cups whole-wheat flour
1/4 cup all-purpose flour
3/4 cup no calorie granulated sweetener of your choice 
1 cup mashed ripe bananas (about 2 bananas) + 1/2 c sweet potato baby food                               
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/2 cup no-sugar-added applesauce (I used cinnamon applesauce)
2 tsp. baking powder
1 tsp. vanilla extract and 1 tsp banana extract
1/2 tsp. cinnamon and 1/2 tsp pumpkin pie spice
1/2 tsp. salt

Directions:

Preheat oven to 350 degrees.

In a large bowl, combine both types of flour,sweetener, baking powder, salt, pumpkin pie spice, and cinnamon (in other words, all dry ingredients).

In a separate bowl, mix together the mashed bananas, baby food, egg substitute, applesauce, and extracts (all the wet ingredients).

Add this mixture to the bowl with the dry ingredients, and stir until just blended. Spoon batter into a large loaf pan (about 9" X 5") sprayed with nonstick spray.

Bake for about 50 minutes, or until a knife inserted in the middle comes out clean. Allow to cool slightly, and then cut into 12 slices. If you like, spritz with some spray butter or spread on some Cool Whip Free.

Enjoy!

Cool New Feature Alert!

  Hey everyone! Here we are, another week, another month—time sure does fly. Sorry my posts have been somewhat sporadic lately, but I do have a legit excuse—actually 2!

• I have been a busy blogger bee working on new blogging features for you.
• And last night I went gambling for the first time with my momma dearest. I love how the gambling age is only 18 in Minnesota! I wasn’t a fan that indoor smoking is allowed in casinos(yuck!), but I was intrigued by the millions of flashing lights and so on. I got my members card(with a free five bucks to spend!) and I didn’t end up winning anything or losing, I left when I was even which works for me! Of course my mom wins the big one hundred. Cool, real cool.  Overall gambling experience—not something I would make a habit of doing, but something different every once and awhile.

Now I would like to present to you a brand new feature I am adding to the good ol’ blog!

Recipe Redo On a Budget

What does it consist of you ask?

• Recipes I choose or readers submit to be “healthified” using better-for-you ingredients, but still keeping the price significantly low.
• Tips and tricks to lighten any recipes.
• Basically just a chance to bring a dash more of healthy to the blog!

Why did I choose to add this feature?

• The main reason I chose to add this feature to my blog is to distill the myth that eating healthy is such a chore and too expensive and that eating packaged and highly processed food is the only way to go. Yes, eating organic foods can be a bit more costly, but an all-around healthy diet, organic or not, can actually be quite cheap. If you are already a healthy eater, super! If not, or if you’d like to improve a bit, hopefully these recipes can help you out a bit!
• Eating healthy does not have to be bland or boring as these recipes will hopefully prove. Most all recipes can be made healthy with some simple tweaks and adjustments with alternate products or reducing amounts of ingredients.
• The third reason I chose to do this is because I have a ton of recipes that are healthy, but a ton that are not! I figured it would be a fun challenge to turn them healthy, while staying on a budget and of course maintaining the original flavor as much as possible.

How can you participate?

• If you have a recipe you would like me to try and redo while keeping the price down low, I am up for the challenge! Shoot me an email at apinchandadash@live.com with the title being: Recipe Redo and I will see what I can do!
• Also, if you have a recipe that you have tweaked to turn healthy, don’t be shy; please share as I will also have a readers recipe tab for this! All I need is the recipe, photo if available, and nutritional stats =)

How do I access this new feature?

• Lucky for you, I redid my first recipe today!!! Hopefully I can get one in every week, or every other. You can click here to view it! I really hope you guys like this—lemme here feedback!

See You Tomorrow!

Make sure to check out a cool Father’s Day Cookie Giveaway here!