Dashing Dish
  • Snacks

  • February3rd

    19 Comments

    Banana Bread Protein Muffins

    Posted in: Breakfast, Snacks

    These banana bread protein muffins taste just like a deliciously moist piece of banana bread! What’s even better… There’s no flour or sugar in the entire recipe, and they have the added bonus of protein, which means they’ll keep you feeling fueled and satisfied!
    MUFFINS-FUNNN!!!!!!! WOOOOO
    I love baking up a batch of these muffins, and freezing them so I can have a quick healthy snack that is ready in minutes! So, whether your trying to increase the protein in your diet, eat overall ‘clean’, or even just find a yummy sugar & gluten free baked good, I can guarantee you will love these muffins!

    Ingredients:

    • 1/2 cup ripe banana (about 1 small banana)
    • 3/4 cup egg whites
    • 1/2 cup plain low fat greek yogurt (I used plain Chobani yogurt)
    • 3/4 cup oats (use gluten free if sensitive to gluten)
    • 2 scoops vanilla protein powder (or any flavor you would like!)
    • 12-14 packets stevia (or 1/2 cup sweetener of choice)
    • 1 tsp baking powder
    • 1 tsp baking soda
    • 1/2 tsp cinnamon

    Method:

    1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using). 2. Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth. 3. Divide mixture evenly between 12 muffin tins. Bake for 15-18 minutes, or until toothpick comes out clean.

    Enjoy!  Love Katie

    Servings: 12 (full size) muffins

    Calories: 58 calories each (9 grams carbohydrates, 7 grams of protein, 2 grams of fiber, 1 gram of sugar each)

    Weight Watchers Points Plus Value: 1 pp per muffin

  • February1st

    8 Comments

    Super Skinny Pizza Pinwheels

    Posted in: Sides, Snacks

    You don’t have to blow your ‘healthy eating’ all together when it comes to get-togethers with friends, or in this case a Super Bowl party…

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    And you certainly don’t have to stay away from food all-togther! The key is to bring your own healthy dish to pass, (and if it makes you feel ’strange’ you don’t even have to tell anyone it’s healthy!) These pizza pinwheels are sure to be a crowd pleaser with healthy eaters (and not-so healthy eaters) alike! It’s a great dish to pass, and can be made ahead of time, and re-heated in the microwave or oven just before serving.

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    It’s estimated that American’s consume an extra 1,000 calories per person on game day! These are certainly a much better snack choice than many of the high calorie dishes being passed during the big game!

    Bring these Super Skinny Pizza Pinwheels to your Superbowl get together, and you can be sure to get the party started!

    Ingredients:

    • 1 package seamless crescent roll dough (*see note below)
    • 1/2 cup pizza OR spaghetti sauce
    • 1 tsp basil/oregano mix OR Italian seasoning blend
    • 1/2 tsp garlic powder
    • 1/4 cup turkey pepperoni’s. sliced into quarters (or you could use mini turkey pepperonis)
    • 1/8 cup Parmesan cheese
    • 1/2 cup shredded mozzarella cheese

    (*Note on seamless crescent dough: Pillsbury makes this product, but if you can’t find it, you can buy reduced fat crescent rolls, and use a rolling pin to seal the ’seams’ together)

    Method:

    1. Preheat oven to 350 degrees. Line a baking sheet with foil, and spray with non-stick cooking spray.  Spread the dough out over the prepared baking sheet, gently pulling on all four corners of the dough to stretch the dough out a bit.
    2. In a small bowl, mix together the sauce, seasonings, pepperoni, parmesan cheese, and mozzarella cheese. Spread mixture out over dough, spreading evenly with a spatula.
    3. Starting at the long end of the dough, start rolling until dough is rolled into a long skinny log. Cut into eight even rolls.
    4. Arrange the rolls swirl-side-up on the baking sheet, and bake for 15-17 minutes or until slightly golden brown. Serve warm with pizza sauce for dipping if desired!

    Enjoy!  Love Katie

    Servings: 8 pizza pinwheels

    Calories: 115 calories each

    Weight Watchers Points Plus: 4 pp per pizza pinwheel

  • January27th

    12 Comments

    Cheesy Buffalo Chicken Dip!

    Posted in: Sides, Snacks

    This dip has all the flavors of traditional buffalo style chicken wings, but is much more ‘crowd friendly’ than messy wings when served as a dip!

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    This dip is loaded with melted cheese and spicy flavors, that are sure to win over any football crowd…And hey, no one has to know that it’s low calorie, and packed with protein!

    Ingredients:

    • 1/2 (8oz) package fat free cream cheese, softened
    • 1/2 cup plain greek yogurt (or low fat sour cream)
    • 1 1/2 tbs Spicy Ranch Dry Salad Dressing & Seasoning Mix (or the regular ranch dry mix will work)
    • 1/2 cup shredded mozzarella cheese (or blue cheese)
    • 1/2 cup Franks RedHot Buffalo Wing Sauce (more or less depending on desired heat)
    • 1 1/2 cup chicken, cooked and shredded (or pulled)

    Method:

    1. Preheat oven to 350 degrees. Spray a small baking dish with non-stick spray.
    2. In a bowl, mix together the first 5 ingredients. Add the pulled chicken, and stir until well combined.
    3. Spoon mixture into baking dish, and bake for 20-25 minutes, or until dip is warmed through and cheese is melted. Serve warm with baked chips, celery sticks, or other veggies!

    Enjoy!  Love Katie

    Servings: makes about 4 cups of dip

    Calories: 47 calories for 1/4 cup serving

    Weight Watchers Points Plus Value: 1 pp per serving

  • January16th

    23 Comments

    Mini Mexican Pizzas

    Posted in: Dinner, Lunch, Sides, Snacks

    If you’ve ever had a Mexican Pizza at Taco Bell, you know what I mean when I say they are certainly crave-worthy! One day when I was thinking about how I could make a healthy version of these ever-popular pizzas, I thought why not take it a step further and make them mini…Because let’s face it everything is better bite size!

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    These mini pizza’s make the perfect well balanced snack or meal! The refried beans serve as the ’sauce’ for these pizza’s, which also make them high in fiber! They are also packed with protein thanks to the ground turkey and cheese! So, the next time your Taco Bell cravings hit, remember these little Mexican Pizza’s! They’re so tasty, you’ll never believe they’re actually good for you!

    Ingredients:

    • 3-4 large whole wheat tortilla’s, or enough to cut out 12 small circles (I prefer low carb/high fiber tortillas)
    • 1 cup lean ground turkey, cooked (OR lean ground beef OR 1 cup Morning Star Meatless Crumbles)
    • 1/2 cup salsa of choice (I used one with corn)
    • 2 tsp dry taco seasoning
    • 1/2 cup low fat refried beans
    • 1/2 cup low fat shredded mexican blend or 2% cheddar cheese
    • Optional Toppings: sliced black olives, shredded lettuce, low fat sour cream, chopped tomatoes

    Method:

    1. Preheat oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.
    2. Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each wrap.
    3. Press each wrap circle into muffin tin using your fingers. (Note: it doesn’t have to cover the entire side of the tin, it should just fit snuggly!)
    4. Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.
    5. Scoop 1/8th cup of meat mixture into each wrap.

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    6. Top with shredded cheese, (dividing evenly between each pizza), and olives if desired.

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    7. Bake in pre-heated oven for 12-15 minutes, or until cheese is melted.

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    8. Wait for mini Mexican pizzas to cool, and remove from muffin tin using a fork or knife. Pizza’s should pop out with ease!

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    Serve with a side of salsa, low fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

    Enjoy!  Love Katie

    Servings: 12 mini mexican pizza’s

    Calories: 60 calories each

    Weight Watchers Point Plus Value: 1 pizza: 2pp,  2 pizza’s: 3pp, 3 pizza’s: 5pp

  • December7th

    17 Comments

    4th Day of Christmas~ Creamy Sugar Free Egg Nog!

    Posted in: Desserts, Sides, Snacks

    On the Fourth Day of Christmas my True Love Gave to Me…

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    The Classic Christmas Beverage~ Rich and Creamy Sugar Free Egg Nog!

    Ingredients:

    • 1/2 cup egg beaters (note: egg beaters are pasteurized, so they are safe to eat, but don’t use raw eggs or egg whites, because these are not pasteurized and must be cooked before they are safe to eat!)
    • 1 cup unsweetened almond milk (or low fat milk/milk substitute of choice)
    • 2 tbs sugar free instant vanilla pudding mix
    • 1/4 tsp pumpkin pie spice
    • 1/4 tsp cinnamon
    • 1/2 tsp imitation rum extract
    • 3-4 stevia packets, or to taste (or sweetener of choice to taste)

    Method:

    1.Blend or whisk all of the ingredients together until they are well combined. Refrigerate 30 minutes or more to chill and allow to thicken. Serve immediately, or store in the fridge for up to 7 days.

    Enjoy!  Love Katie

    Servings: 2 (1 cup) servings

    Calories: 72 calories per serving

    Weight Watchers Points Plus Value: 1 per serving, or 3 for the whole recipe!

    CONGRATS TO~ Leah McKernan DeWerff ~ FOR WINNING THE CHOBANI GIVEAWAY!!! THANK YOU EVERYONE WHO ENTERED, EVERY SINGLE ONE OF YOU ARE SUCH A BLESSING TO ME!!!

    Be sure to stay tuned all of December for the rest of my 12 Days of Christmas, a month full of Healthy Holiday Recipes!

  • November20th

    17 Comments

    Pumpkin Pie Granola (Gluten and Nut Free)

    Posted in: Breakfast, Snacks

    One meal that is most commonly neglected during the hustle and bustle of the holiday season is the most important of all~ breakfast! Granola is one of the easiest grab and go breakfast choices, however, what most people don’t know is that most granola isn’t even healthy! In fact, most granola is loaded with more sugar and calories than even the most sugary breakfast cereals!

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    With a few simple swaps, I made this pumpkin pie granola just as tasty as a piece of pumpkin pie without all the sugar and calories!  This holiday season, serve this granola for breakfast with milk or yogurt, or as a snack or even a dessert topping!

    Ingredients:

    • 4 cups old fashioned rolled oats (use gluten free if your sensitive to gluten)
    • 2 teaspoons ground cinnamon
    • 1 teaspoon pumpkin pie spice
    • 3/4 cup sugar substitute of choice (or 1-2 tsp stevia or to taste)
    • 1/2 tsp salt
    • 1 tsp baking powder
    • 3/4 cups pumpkin
    • 1/2 cup applesauce
    • 3 tablespoons sugar free maple syrup (or honey or agave nectar)
    • Optional add-ins: 1/2 cup white chocolate chips, 1 cup honey teddy grahams lightly crushed

    Method:

    1. Preheat the oven to 325 degrees. Line a baking sheet with parchment paper, or foil and spray with non-stick cooking spray. Mix the dry ingredients in one bowl, and the wet ingredients in another. Mix the wet ingredients into the dry using a spatula, (or your hands), until everything is well combined and oats are coated with wet ingredients.

    2. Place granola on baking sheet and bake for 20 minutes, then stir granola around. Bake for an additional 20 minutes or until the granola is golden brown and is crisp. Take the granola out of the oven, and let it cool completely on the baking sheet. Stir in additional white chocolate chips or teddy grahams at this point if desired. Store in an airtight container for up to one week.

    Enjoy!  Love Katie

    Servings: 8 (1/2) cup servings

    Calories: 150 (per 1/2 cup serving) ~ (compare to 300-400 calories for 1/2 cup of ordinary granola!)

    Weight Watchers Points Plus Value: 4 per serving

  • November11th

    12 Comments

    Pumpkin “Cheesecake” Mousse

    Posted in: Desserts, Sides, Snacks

    What I am about to share with you is no ‘ordinary’ pumpkin mousse….It is a rich, creamy, divine mousse that tastes almost identical to a creamy cheesecake filling, and here’s the secret~ it’s packed with protein and fiber and very low in sugar and calories!

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    This pumpkin mousse is so rich and creamy, it tastes just like a piece of cheesecake without the crust! Although, if you add a little cookie crumble on top…You pretty much have yourself a piece of ‘upside down’ cheesecake!

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    I enjoy this pumpkin mousse so much in fact, that I have it all year round! It makes the perfect snack when i’m craving something sweet, but need something rich in protein…But it’s so tasty, that it also makes a wonderful dessert!

    Ingredients:

    • 1 cup low fat or fat free cottage cheese (or plain greek yogurt)
    • 1/2 cup pumpkin
    • 1/4 cup milk of choice
    • 1 tbs sugar free instant butterscotch (or vanilla) pudding mix
    • 1/2 tsp pumpkin pie spice
    • 1/2 tsp cinnamon
    • 3-6 packets stevia, or to taste (or sweetener of choice to taste)
    • Optional toppings: gingersnaps, light whip cream

    Method:

    1. Place everything in a blender, and blend until smooth. Serve immediately, or cover and place in the refrigerator for at least one hour, or until chilled. Top with whip cream and/or crushed gingersnap cookies if desired!

    Enjoy!  Love Katie

    Servings: 2

    Calories: 125 per serving

    Weight Watchers Points Plus Value: 3 per serving

  • October18th

    18 Comments

    Asian Style Dumplings

    Posted in: Dinner, Lunch, Sides, Snacks

    This past weekend I went to an incredible Asian restaurant for my mom’s birthday! My family and I tried many different Asian dishes, and I knew immediately that I had to get home and re-create some of them Dashing Dish style!

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    These Asian Shrimp Dumplings are so flavorful, no one will believe they are only 30 calories a piece! Better yet, they are really simple to prepare, but they look like they came from a fancy restaurant, so they’re sure to impress on every level!

    Ingredients:

    • 1 can sliced water chestnuts, finely chopped
    • 1/3 cup red pepper, finely diced
    • 1/4 cup green onion, finely chopped
    • 1/2 tsp garlic powder
    • 4 oz mini shrimp, precooked (OR regular shrimp, chopped OR 4oz cooked chicken, chopped OR 2 Asian Morningstar burgers, chopped)
    • 1/2 tbs soy sauce
    • 1 tbs teriyaki sauce
    • 1/2 cup fat free cream cheese
    • 1 packet stevia
    • 24 wonton wrappers

    Method:

    1.Place cream cheese in a mug and microwave for 20 seconds. Mix together cream cheese and all the rest of the ingredients, (except for wonton wrappers) in a medium size bowl.

    2. Lay wonton wrapper on a flat surface. Place 1 teaspoon of filling into the center of a wonton wrapper, being careful to avoid the edges.

    3. Using your finger tip, (or small kitchen brush), trace the edges of the wonton wrapper with water. Fold wonton wrapper in half over filling, pressing the two layers together to seal.

    4. Repeat the process until all the wonton wrappers are filled. (For a quick and easy method I suggest laying out your wonton wrappers and making an assembly line.)

    5. Heat a large non-stick pan over medium to low heat, and spray with non-stick cooking spray.  Transfer wonton wrappers in the pan (as many that will fit at one time, without over crowding.) Cook dumplings for 1 minute on each side, until the bottoms are light golden brown.

    6. Pour 1/8 cup water into the pan and immediately cover the pan with a lid. Turn the heat to medium and let the dumplings steam for 1-2 minutes. Take off the lid and let the remaining liquid cook off, (takes about 1 more minute). Turn off heat, and remove dumplings from the pan. Brush with with Teriyaki sauce and sprinkle with sesame seeds if desired.

    Enjoy immediately, or refrigerate until ready to serve!

    Enjoy!  Love Katie

    Servings: 24 dumplings

    Calories: 30 calories each

    Weight Watchers Points Plus Value: 1 pp each

  • October10th

    32 Comments

    Pumpkin Cinnamon Rolls with Maple Cream Cheese Icing!

    Posted in: Breakfast, Desserts, Snacks

    Pumpkin and Cinnamon…Everyone knows they just go together, as do Cinnamon Rolls and Cream Cheese Icing! Put them all together in a roll of sweetness… and you have the ultimate comfort food!

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    These cinnamon rolls may be the easiest cinnamon rolls you’ve ever made, and you know about 5 minutes into baking them, (by the sweet smell of cinnamon that fills your house) that they will be worth every bite!

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    Most cinnamon rolls have anywhere from 200-500 calories each. These sweet swirls of cinnamon only have 77, (or 97 calories with the icing), and have less than one gram of sugar each! On a chilly fall morning, you can be sure that these pumpkin cinnamon rolls with maple cream cheese icing will warm you all the way to your stomach!

    Ingredients:

    Cinnamon Rolls:

    • 1 package seamless crescent roll dough (*see note below)
    • 1/2 cup pumpkin
    • 1 tsp cinnamon
    • 1/2 cup sweetener of choice (or 1 tbs stevia or 6 packets stevia)
    • pinch of salt
    • pinch of pumpkin pie spice

    Maple Icing:

    • 1/4 cup (2 oz) 1/3 less fat cream cheese
    • 1/4 cup sugar substitute of choice (or 2-3 packets of stevia, use more or less depending on desired sweetness)
    • 2 tsp powdered sugar
    • 1 tbsp sugar free maple syrup, (or 1 tbs regular maple syrup or 1/8 tsp maple extract)

    (*Note on seamless crescent dough: Pillsbury makes this product, but if you can’t find it, you can buy reduced fat cresent rolls, and use a rolling pin to seal the ’seams’ together)

    Method:

    1. Preheat oven to 375 degrees. Line baking sheet with parchment paper, or foil sprayed with non-stick cooking spray.

    2. Spread the dough out on parchment paper (or foil). Gently pull on all four corners of the dough to stretch the dough out a bit.

    3. In a small bowl, mix together the pumpkin, sweetener, and seasonings until well combined. Using a spatula, spread pumpkin mixture evenly over the dough. Starting at the long end of the dough, start rolling until dough is rolled into a long skinny log. Cut 10 even rolls.

    4. Arrange the rolls swirl-side-up on the parchment paper (or foil) and bake for 10-12 minutes or until slightly golden brown.

    5. Meanwhile, to make the frosting, place the cream cheese in a small bowl, and microwave for 15-20 seconds, or until just melted. Add the sweetener, powdered sugar, and syrup. Stir until well combined. When the cinnamon rolls come out of the oven, drizzle or brush icing evenly over each cinnamon roll while they are still warm. Enjoy!

    Enjoy!  Love Katie

    Servings: 10 cinnamon rolls

    Calories: 77 calories per cinnamon roll without the icing OR 97 calories per cinnamon roll with the icing

    Weight Watchers Points Plus Value: 2 per cinnamon roll without the icing OR 3 per cinnamon roll with the icing

  • September30th

    24 Comments

    Apple Crumble Muffins

    Posted in: Snacks

    It’s that time of year again…Time to pay a visit to the cider mill! My family and I have made this a tradition every fall. We pick our own apples and sit by the river with fresh apple cider, caramel apples, and warm doughnuts! This of course means that we will have a ton of apples on hand very soon, so I figured it was about time to create some new apple recipes!

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    I decided to make muffins for my first ‘apple recipe’ of the season, because let’s face it who doesn’t love muffins!?!  They  make the ‘perfect’ snack, side, or even breakfast in my book!  These apple crumble muffins turned out so good in fact, that they would make a great dessert served warm with a scoop of light vanilla ice cream!

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    These muffins are moist, delicious, and packed full of classic fall flavors! They are also gluten free, and rich in protein, fiber, and whole grains, so not only are they healthy but they keep you feeling satisfied for hours!

    Ingredients:

    Apple Muffins:
    • 1/2 cup water
    • 3 egg whites
    • 1/2 cup unsweetened applesauce
    • 1/2 cup canned pumpkin
    • 2 tsp white vinegar
    • 1 1/2 tsp baking powder
    • 1 1/2 tsp baking soda
    • 1/4 tsp salt
    • 1/2 tsp pumpkin pie spice
    • 1/2 tsp cinnamon
    • 1 1/2 cup sugar substitute OR 1/4 cup baking stevia OR 1 1/2 tsp stevia
    • 1 3/4 cup oats (look for gluten free oats if you are gluten intolerant!)
    • 1 scoop (1/4 cup) plain or vanilla protein powder
    • 1 medium apple (about 3/4 cup chopped), peeled and chopped into fine pieces

    Crumble Topping:

    • 1/4 cup oats
    • 1 tbs brown sugar
    • 1 tsp cinnamon
    • 1 tbs butter, melted

    Method:

    1. Preheat oven to 350 degrees. Spray a 12 cup muffin tin with non-stick cooking spray, (or line with silicone muffin liners coated with non-stick spray).
    2. Place all ingredients (except for chopped apples) in a blender, starting with liquid ingredients for easy blending. Blend until oats are completely ground, and batter is smooth.
    3. Stir chopped apple into batter until everything is well combined. Pour batter into muffin tin, dividing evenly between 12 cups.
    4. To make crumble topping, mix together ingredients for topping in a small bowl. Using your fingers, sprinkle crumble over the top of each muffin.
    5. Bake muffins for 16-18 minutes, or until a toothpick comes out clean.

    Enjoy!  Love Katie

    Servings: 12 muffins

    Calories: 75 calories per muffin / 94 calories per muffin with crumble topping

    Weight Watchers Points Plus Value: 2 Points Per Muffin

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