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Sorry,busy weekend. Will have a slew of new stuff as the week progresses!! Promise!

53 calorie blueberry muffins

These blueberry muffins have little added sugar so rely on blueberries and other ingredients for their sweetness.

Prep time: 5 minutes
Cook time: 17 minutes
Makes: 10

Ingredients:
1 cup all purpose flour
2 1/2 tsp baking powder
1/4 cup sugar
pinch of salt
2 egg whites
3 tbs unflavored applesauce
1/3 cup orange juice
1 cup fresh or frozen blueberries

In a medium bowl mix dry ingredients. In small bowl beat egg whites, orange juice and apple sauce. Mix two two together. Fold in blueberries. Fill lined (and sprayed with baking spray) baking cups in muffin pan 3/4 full. Bake at 400 degrees for 17 minutes. Enjoy!

60 Calorie Banana Muffins

These Muffins are no sugar added, low fat, low calorie, zero saturated fat and are awesome if you don't have a lot of sugar in your diet and need something "sweet".

Bonus note: These muffins also contain high amounts of Selenium, a trace mineral that works alongside vitamin E as an antioxident. It also helps regulate the thyroid.

Prep time: 5 minutes
Bake time: 15 minutes
Yields 6 muffins

Ingredients:
1 cup all purpose flour
2 tsp baking powder
1/2 tsp baking soda
pinch of salt
3 large mashed bananas (the riper the better-- i used bananas that were JUST about to be thrown away)
1 egg white
1 tbs ground cinnamon

Preheat oven to 365 degrees. In a medium bowl whisk together dry ingredients. In a separate bowl mash bananas and add egg white. Marry two bowls. Pour mixture into lined cupcake pan. Bake until tooth pick inserted comes out clean. (15-20 minutes)

*** these aren't super sweet. the first time i made them, others were shocked at their lack of sweetness-- for me they are perfect, as i love the taste of banana and the aroma of cinnamon. For a low calorie glaze, mix in a small bowl, 1/3 cup of orange juice with 1/4 cup clover honey, when muffins begin to brown in oven, pull out and brush with glaze and continue to cook.

195 Calorie Potato and Ham Soup

A warm and filling soup that combines veggies with ham and comforting russet potatoes

Prep time: 10 minutes
Cook time: 30 minutes
Serves: 8

Ingredients:
3 1/2 cups diced russet potatoes (peeled and cleaned)
2 stalks diced celery
1 cup diced onion
2 large carrots (peeled and cleaned)
1.5 cups diced ham (I used Oscar Meyer "from the board")
1 14oz can chicken stock
4 cups water
3 cubes chicken bouillon
5 Tbs butter
5 Tbs All purpose flour
2 cups milk

In a large pot combine, celery, carrot, onion, ham, potato, chicken stock, water and bouillon, cook over medium heat until potatoes are tender. In a separate saucepan, melt butter over medium heat, when butter is melted, add flour and cook about one minute (should make a buttery paste), turn heat to med-low and slowly whisk in milk, stir constantly until all milk is added as to avoid lumps. Cook over medium heat about 5 minutes. Combine mixtures and let cook an additional 5 minutes. Enjoy!

155 Calorie Chicken Tortilla Soup

Using Vegetables, Chicken , and a few other quick ingredients this rustic, low calorie favorite is not only delicious but filling and good for lunch or dinner.

Prep Time: 5-10 minutes
Cook time: Low and slow, suggested 1.5 hours
Serves 6

Ingredients:
2 Large Russet Potatoes (cleaned, peeled and cubed)
1 lb Chicken breast (cubed)
1 cup diced yellow or white onion
1 tablespoon cumin
1 32oz can/box fat free (or close to) chicken stock/broth
1 15oz can stewed Mexican tomatoes
3 large carrots (cleaned,peeled and cut into bite sized pieces)
3 large celery stalks (cleaned, and cut into bite sized pieces)
2 cubes chicken bouillon + 3 cups water
Cilantro (for garnish)
Baked tortilla chips (crushed to be sprinkled on-top as garnish)
Shredded part-skim mozzarella (to be sprinkled on-top as garnish)

Heat a large, high sided pan coated with about 2 tablespoons olive oil. When oil is hot enough that it is rippling, add chicken. Reduce heat to medium and add cumin and a pinch of garlic salt or powder (optional). When chicken is mostly cooked (about 2-3 minutes) add onions, cook with onions until they are mostly transparent. (you will know chicken is "done" when there is little to no pink-- but remember, some pink is okay as this soup will sit and simmer for 1-1.5 hours)

Add potato, celery, carrot and stewed tomato, let veggies come up to temperature at medium heat than add chicken stock. Mix and let flavors get acquainted and let cook low and slow for about a half hour. After about a half hour taste test and crumble 1-2 cubes of chicken bouillon to mix and add water (about 1.5 cup per cube). The taste should be chicken-y, spicy and slightly vegetal with the smell of tacos (from the cumin).

The best way to know if  the soup is ready is to taste. I let it simmer long and low to let those flavors really marry and soak into the potato and veggie. The smaller you cut things, the quicker they will cook through. For a more rustic soup, larger pieces are nice, for a more refined version, cut things small and reduce cooking time by half.

Finished product should be orange in color and smell divine. Top with chopped cilantro, crushed baked tortilla chips and mozzarella.

155 calories per 2 cup serving, delicious and hearty.

Enjoy!

Welcome

Welcome to my blog. I have personally made it a mission to change my life through changing what goes into my body. I am a firm believer that although eating out is nice, its kind of scary! Its a gift to be able to know what goes into your food before you put into your mouth. Here at the broken heart blog, I hope to provide you with calorie conscious but not tasteless recipes, coffee pairings and other such cooking tidbits. Thanks for reading, enjoy the ride