These are absolutely delicious and really easy to make.  Almost forgot about this old Cooking Light Recipe that my family loves!

1 egg, beaten

1 egg white (lightly beaten)

1/4 cup plus 2 tablespoons whole wheat flour

2 tablespoons whole wheat flour

1/2 cup skim milk

1 Tablespoon margarine, melted

1/8 teaspoon salt


2 Tablespoons (1/2 oz.) shredded extra sharp cheddar cheese

Combine first 7 ingredients in a medium bowl: beat with an electric mixer until just smooth.

Place a muffin pan coated with Pam in oven at 450 degrees for 2 minutes or until a drop of water sizzles when dropped in pan.  Remove pan from oven, pour one tablespoon of batter into each section.  Sprinkle each with cheese, fill sections 3/4 full with remaining batter.  Bake at 450 for 20 minutes; remove from oven and prick each popover with tines of fork.  Bake an additional 5 minutes.  Remove from pa and serve immediately.  6 popovers, 85 calories each.


Tomato Juice


4 Marie Calender’s Frozen Dinners

14 chicken breasts

2 pkg. taco seasoning mix

2 cups Chi Chi’s Original Salsa

2 cans reduced fat Cream of Mushroom Soup

Reduced Fat Sour Cream

2 boxes Brown Rice

10″ flour tortillas


6 cups low-fat shredded cheddar

pico de gallo

Edy’s frozen fruit bars

Nature Valley Sweet and Salty Almond Bars


29 oz. tomato bits





Beef Soup Base




Curry Powder

Bay Leaf




Whole Wheat Flour

All Purpose Flour

Skim Milk


Brummel and Brown


Shredded Extra Sharp Cheddar


Oh’s Cereal



Green Beans

Quaker Mini Delights Mint Chocolate Rice Cakes

Light Sandwich Bread


low-fat mayo

broccoli (for 2 meals)

cream of broccoli soup

Italian Bread Crumbs

1 1/2 pounds flank steak

2 Cilantro

Green Onions

Fresh Green Beans


Asian Fish Sauce

2 jars Navy Beans

1 can black beans

2 mangos

1 red onion

garlic bread sticks


Week One Menu

Monday: (1,430 calories)

Breakfast – 6 ounces tomato juice (30), 1 hard-boiled egg (80)

Lunch – Marie Calendars Turkey Dinner (350)

Dinner – Crock Pot Salsa Chicken (160), 1 cup brown rice (200), tostada made with 1 10″ flour tortilla (230), jalapenos and 1/2 cup shredded low-fat cheddar (100), 1/2 cup pico de gallo (30)

Snacks: 2 Edy’s frozen Real Fruit Bars (90), 1 Nature Valley Sweet and Salty Almond Bar (160)


4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream


Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and place over rice
Top with generous dollop of sour cream.

Tuesday: (1,410 calories)

Breakfast – 6 ounces tomato juice (30), 2 hard-boiled eggs (160)

Lunch – Marie Calender’s Honey Roasted Chicken Dinner (320), Kroger Cranberry Celebration, 1/2 cup (220)

Dinner – 3 cups Vegetable Barley Soup (210), 2 Whole Wheat Cheddar Popovers (170) with Brummel and Brown Yogurt Spread (50)

Snacks: 2 Edy’s Frozen fruit bars (90), Nature Valley Sweet and Salty Almond Bar (160)

Wednesday: (1,485 calories)

Breakfast – 3/4 cup Oh’s Cereal (110), 1/2 cup skim milk (80), 1/2 grapefruit (40)

Lunch – Marie Callender’s Beef Tips in Mushroom Sauce (310), 1/2 grapefruit (40)

Dinner – Baked Ham (400), 2 cups Green Beans (80), Baked Apples with Splenda and cinnamon (200)

Snacks – 2 Quaker Delights Chocolate Mint Rice Cakes (180) 1 Edy’s Frozen Fruit Bar (45)

Thursday (1,420)

Breakfast – Oh’s Cereal (110), 1/2 cup skim milk (80)

Lunch – Ham Sandwich (300) with lettuce and low fat mayo (15), apple (100)

Dinner – SparksPeople Hearty Ham, cheese and rice casserole (490 for 2 servings), broccoli (50), carrots (50)

Snacks – 2 Quaker Delight Chocolate Mint Rice Cakes (180), 1 Edy’s frozen fruit bar (45)


4 cups cooked medium grain brown rice (for fiber and protein)
2 cups chopped broccoli (for a vitamin and fiber kick)
1 cup chopped ham (you can subtitute lean for a lower calorie choice)
2 cups shredded cheddar cheese (for calcium and flavor)
1/2 cup reduced fat sour cream
1/2 cup low-fat/fat-free cream of broccoli soup
Italian-style bread crumbs
(seasonings to taste, but watch extra salt, because ham is naturally salty!)


Note: Prep time includes cooking the brown rice

While cooking brown rice, prepare the other food. Shred the cheese, chop the broccoli and chop the ham. When rice is done, combine in a LARGE casserole dish the rice, ham, cheese, broccoli, sour cream and soup. Mix well. On top of the mixture, add the bread crumbs.
Cook covered at 425 degrees for 1/2 hour. Serves 10.

Number of Servings: 10


Breakfast: 3/4 cup Oh’s Cereal (110), 1/2 cup skim milk (80), 1/2 grapefruit (40)

Lunch – Marie Callendars dinner (320)

Dinner – Bean Soup (I need to figure up the calories on this and enter them), whole wheat cheddar popovers

Snacks – Edy’s fruit bars (90)

Saturday –

Breakfast – Scrambled eggs (200) with ham (150) and toast (100)

Lunch – Marie Callender’s Dinner

Dinner – Thai Grilled Beef with String Beans and Garlic Breadsticks


Breakfast – Oh’s Cereal (110) with skim milk (80)

Lunch – leftovers (to be determined)

Dinner – Lime Grilled Chicken with Cuban Salsa, rice (200), Cranberry Celebration (220)

Snacks – to be determined

All about the planning.  I’m getting ready.  I’ve been reading SparksPeople and setting up my goals and program.  I’m getting ready.  I’m revamping my MP3 with all new music.  Getting my workout room set up (again).  Planning menus and trying to make things as convenient as possible.  A long time ago, I actually made out menus by the week and accompanying shopping lists so I could go to the store and get everything I needed for the entire week and have it done.  Made it so simple to just look at the sheet and know what I was eating for the entire day and know that I had all the ingredients in stock.  It was a lot of work and I had three weeks worth of menus.  Lost them when my flashdrive konked out.  You’d think I would have had another copy.  This time, I’ll post them online.

Today is going to be filled with making a menu and shopping list for the week and posting it.  Gotta get to work on it.  Sparkspeople says I should plan on staying between 1400 and 1750 calories per day.  Gonna do my best to plan that way.

Happy New Year, Chicklets!

3:00 p.m. update – Sheesh!  Remind me not to lose these menus again!  It’s a lot of work to plan meals for the entire family for the entire week.  I wish there was a way to post them in my “Weekly Menus” and “Shopping Lists” categories without them automatically showing up in the General category.  I’m sure you guys are not interested…sorry…

6:15 Update – I’m sick of doing this.  I’ve already gotten everything planned through next Thursday and I’ll finish tomorrow.  I’m listing every single thing on the grocery list even though I already have most of the items so I can have the complete list for the next time I use this menu.