Meatballs With Spicy Marinara Sauce

 

Our Revamp Fitness’ lean version of the classic Italian dish uses ground turkey as leaner, low-calorie alternative to ground beef. Nutritious garnishes like minced onions, parsley, and red pepper flakes give these meatballs a spicy kick with a host of health benefits. After trying one of these warm, chewy balls, your taste buds will be surprised this recipe is both delicious and easy on your waistline!

These meatballs are the ultimate companion to whole-grain spaghetti noodles or pasta, and will forever put an end to fatty, lackluster spaghetti dinners!

Yields: 6 servings – serving size: 2 meatballs – calories:260 – fat: 10g 

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Meatballs With Spicy Marinara Sauce

Ingredients

  • Meatballs: 1 lb lean ground turkey
  • 2 tbsp fennel seeds
  • 2 tsp black pepper, divided
  • salt
  • 1/2 cup grated parmesan
  • 4 cloves garlic, minced
  • 1/2 cup whole wheat breadcrumbs
  • 1 large egg
  • 1 small onion, minced
  • 1/3 cup chopped parsley
  • Marinera Sauce:
  • 1 (24oz) jar marinera sauce
  • 1 tsp crushed red pepper
  • 1/3 cup onions, chopped
  • 1 tbsp oregano

Instructions

  1. Preheat oven to 400 F. Mix all the meatball ingredients (except ground turkey). Add the meat and incorporate into the ingredients with your hands. Roll into 12 (1 1/2 inch) meatballs and place on a nonstick or parchment paper lined baking sheet. Bake for 10 min. Turn the meatballs over and bake an additional 10 min, or until cooked through.
  2. Meanwhile, pour marinara sauce and crushed red pepper into a saucepan. Cook on the stove top over low heat until simmering. Add cooked meatballs. Garnish with parsley and onions. Enjoy!
http://revampfitness.com/meatballs-spicy-marinara-sauce/
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SOUPS+STEWS

Filling Lentil ‘n’ Veggie Soup

Yields: 6 servings – Serving size: 1 1/2 cups – Calories: 240 – Carbs: 34g – Fat:4 g 

Ingredients

  • 4 cups low fat chicken broth
  • 1 1/2  cups brown lentils, cooked
  • 3 carrots, peeled and chopped
  • 4 stalks celery, chopped
  • 1 medium onion, chopped
  • cloves of garlic, minced
  • 1 tbsp paprika
  • 2 tbsp olive oil
  • salt and pepper to taste

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Directions

Add carrots, celery, and onions to olive oil in the bottom of a medium soup pot. Cook for 5 min until onions are softened. Add garlic and cook an additional 30 sec. Add broth, lentils, spices, salt and pepper.

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Chicken ‘n’ Barley Soup

serves: 6 – size: 1 1/2 cups – points+: 6 – smart points: 5 – calories: 250 – fat: 3 g – carbs: 22g

Ingredients

  • 1 tsp olive oil
  • 1 cup chopped carrots
  • 1 small red onion
  • 1 cup chopped celery
  • 4 cloves garlic, minced
  • 1 1/2 lbs boneless skinless chicken breasts
  • 7 cups low fat chicken broth
  • 1/3 cup chopped parsley 
  • 2/3 cup dry barley
  • salt and pepper

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Directions

  1. Heat a large heavy pot or dutch oven on medium heat. Add the oil, carrots, onion, celery and garlic to the pot and stir.
  2. Add chicken broth, chicken and  parsley, bring to a boil. When boiling, reduce heat to low and cover. Simmer covered over low heat until chicken and vegetables are tender, about 30 min. 
  3. Remove the chicken, shred or cut the meat, then return it to the pot along with the barley. Adjust salt and pepper.
  4. Simmer an additional 40 min, until the barley is cooked. 

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Chunky Beef ‘n’ Potato Stew

Yields: 10 servings    Calories: 310 – Carbs: 23g – Total Fat: 14g – Protein: 22g

Ingredients

  • 2 lbs lean chuck or other beef stew meat, cut into large bite sized pieces.
  • 1/4 cup white all purpose flour
  • 3 large potatoes, peeled, and chopped into large bite sized pieces
  • 15 oz can fire roasted diced tomatoes with juice
  • 1 clove garlic, minced
  • 3/4 cup onions, chopped
  • 1 tbsp balsamic vinegar
  • 2 tsp salt
  • 1 tsp black pepper
  • 1.5 cups beef broth
  • 1 tbsp oregano
  • 1 tbsp paprika

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Directions

1. Whisk flour, salt and pepper together in a bowl. Add meat pieces to the slow cooker. Add onions, potatoes, and can of diced tomatoes with juice.

2. Stir balsamic vinegar along with broth, garlic, oregano, and paprika, and add in. Cover and cook on high for 4-6 hours or low for 8-10 hours. Stir well, enjoy!

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Healthy Chicken Stew

Yields: 4 servings  – Calories: 350 – Total Fat 7 g – Carbs: 37 – Protein: 23g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3 medium carrots
  • 3 medium potatoes
  • 2 medium tomatoes, chopped
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 3 cups fat free chicken broth
  • 1 tsp salt
  • 1 tsp salt
  • 1 tbsp cornstarch
  • 2 tbsp olive oil

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Directions

1. Combine all the ingredients,  except the cornstarch and olive oil, in the crockpot then set on low for 8 hours, or high for 4 hours.

2. When the chicken is almost cooked, combine the cornstarch with one cup of the stew liquid in a small bowl. Whisk until the mixture becomes smooth. Add the cornstarch with one cup of the stew, stir and cook until it thickens up slightly.

3. Before serving, drizzle with olive oil and stir to combine.   Enjoy!

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Beef Barley Soup

servings: 5- size: 1 1/2 cups – points+:8pts – smart points:8 – calories: 320 – fat: 10g – carbs: 24g 

Ingredients

  • 1 tsp olive oil
  • 1 1/2 lbs lean beef round stew meat
  • 3 medium carrots, peeled and chopped
  • 1 small red onion, chopped
  • 5 cloves garlic, minced
  • 4 stalks celery, chopped
  • 6 cups water
  • salt and pepper
  • 1 tbsp oregano
  • 2/3 cups dry barley

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Directions

  1. Heat a large heavy pot or dutch oven to medium heat. Add oil and beef, season with a little salt and pepper and brown for a few minutes.
  2. When meat is browned, add carrots, onion, celery and garlic to the pot and give it a good stir.
  3. Add water and oregano, bring to a boil. When boiling, reduce heat to low and cover. Simmer covered over low heat until the meat is soft, about 1 1/2 – 2 hours..
  4. Add the barley, adjust salt and pepper if needed. Simmer an additional 30-35 min and serve. Makes 8 cups.

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Baked Potato Soup

serving: 5 – size: 1 cup – calories: 200 – carbs: 20g – fat: 7g – points+: 5pts – smart points: 6 

Ingredients

  • 2 russet potatoes, washed and dried
  • 1 small head of cauliflower, stem removed cut into florets
  • 1 1/2 cups fat free chicken broth
  • 1 1/2 cup 1% reduced fat milk
  • salt and pepper
  • 1/2 cup light sour cream
  • 10 tbsp reduced fat shredded sharp cheese
  • 1/3 cup green onions, chopped
  • 3 slices bacon, cooked and crumbles (you can use turkey bacon if you prefer).

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Directions

  1. Pierce potatoes with a fork: microwave on high for 5 min, turn over and microwave another 3-5 min, until tender. Cool. Peel potatoes.
  2. Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk potatoes and bring to a boil. Use blender or food processor to puree until smooth. Add sour cream, half of the green onions, salt and pepper and cook on low another 5-10 min, stirring occasionally.
  3. Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining green onions, and bacon.

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Chicken ‘n’ Avocado Soup

serves: 4 – size: 1 bowl – calories: 270 – carbs: 13g – fat: 12g – smart points: 8 – points+: 6 pts

Ingredients

  • 5 cups low fat chicken broth
  • 2 cups shredded chicken breast
  • 1 medium tomato, diced
  • 4 cloves garlic, minced
  • 1 cup chopped green onions
  • 1 small red onion
  • 2 ripe hass avocados, diced
  • 1/2 cup chopped cilantro
  • 4 lemon wedges
  • salt and pepper
  • 1 tbsp chili powder (optional)

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Directions

  1. In a large pot, heat oil over medium heat. Add 1/2  cup of green onions and garlic. Saute about 2 min, then add tomatoes and saute another min, until soft. Add chicken stock, chili powder and bring to a boil. Simmer, covered on low for about 15-20 min.
  2. In 4 bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of green onions and cilantro. Ladle 1 cup chicken broth over chicken and serve with a lemon wedge.

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Butternut Squash Soup for Slow Cooker

serves: 6 – size: 1 1/2 cups – calories: 180 – carbs: 40g – fat: 2g – WWP+: 5 

Ingredients

  • 4 lbs butternut squash
  • 3 apples
  • 1 sweet onion
  • 32 oz fat free chicken broth
  • 1 tbsp garlic powder
  • 1 tbsp olive oil
  • 1 tbsp basil
  • salt and pepper

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Directions

  1. Preheat oven to 400F.
  2. Place butternut squash in microwave for 2-3 min to soften before slicing.
  3. Slice the squash lengthwise down the center from top to bottom.
  4. Scoop out the seeds from squash.
  5. Slice onion down center.
  6. Spray a roasting pan with nonstick cooking spray.
  7. Place squash halves and onion onto roasting pan. Sprinkle with olive oil.
  8. Bake squash and onions in oven for 35-40 min.
  9. Remove squash and onions and allow to cool.
  10. Peel and dice apples and add to slow cooker.
  11. After squash and onions have cooled, remove skin and chop squash. Add to slow cooker. DIce onions and add to slow cooker.
  12. Add chicken broth, basil, and garlic powder to slow cooker.
  13. Stir all ingredients to mix and cook on high for 4 hrs or on low for 8 hrs.
  14. After squash has cooked, blend in blender or food processor until desired consistency.

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Chicken Pot Pie Soup

serves: 6 – size: 1 bowl (1 1/2 cups) – points+: 6pts – smart points: 7 – calories: 240 – fat: 1g – carbs: 28g

Ingredients

  • 1/4 cup flour 
  • 2 cups water
  • 4 cups fat free milk
  • 2 large celery stalks, chopped
  • 1 small red onion, chopped
  • 8 oz sliced crimini mushrooms
  • 2 chicken bouillons 
  • salt and pepper
  • 1 tbsp oregano
  • 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
  • 2 potatoes, peeled and cubed small
  • 16 oz cooked chicken breast, diced small

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Directions

  1. Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
  2. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, oregano, salt, pepper and frozen vegetables and return to a boil. 
  3. Partially cover and simmer on low until vegetables are soft, about 5 min. Add chicken, and slowly whisk in slurry, stirring well as you add.
  4. Cook another 2-3 min, until soup thickens, adjust salt and pepper to taste and serve.

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Lasagna Soup

serves: 6 – size: about1 1/3 cups – points+: 7pt – smart points: 8 -calories:270 – fat: 8g  – carbs: 26g

Ingredients

  • For the soup: cooking spray
  • 14oz sweet Italian chicken sausage, casing removed
  • 1 small red onion, chopped
  • 4 cloves garlic, minced
  • 1/2 cup chopped fresh parsley, divided
  • 3 cups low fat chicken broth
  • 2 1/2 cups water
  • 2 cups marinara sauce
  • salt and pepper
  • 6 oz whole wheat lasagna noodles, broken
  • 1 tbsp oregano
  • For the topping: 6 tbsp part skim shredded mozzarella cheese
  • 1/2 cup part skim ricotta cheese
  • 3 tbsp grated parmesan
  • 2 tbsp chopped fresh parsley
  • 1/4 cup fresh basil, chopped

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Directions

  1. Heat a large soup pot or Dutch oven over medium heat, spray with oil and add the sausage: cook until browned, breaking it up as it cooks with a wooden spoon about 4 to 5 min. Add the chopped onion and garlic, and cook 2 to 3 min. 
  2. Add parsley, broth, water, marinara sauce, salt, pepper and bring to a boil, cover, reduce heat and simmer about 30 min.
  3. In a medium bowl, combine the ricotta, parmesan, and 2 tbsp parsley and mix.
  4. Add the broken pasta and cook uncovered according to package directions. Divide between 6 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, pepper and fresh basil on top.

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Pasta Fagioli  (Pasta ‘n’ Beans)

serves: 5 – size: about 2 cups – old points: 5pts – points+: 6 pts – calories: 240 – fat: 3g – carbs: 43g

Ingredients

  • 1 tbsp olive oil
  • 1 small red onion
  • 4 cloves garlic, minced
  • 2 celery stalks, chopped
  • 2 med carrots, finely chopped
  • 1 15oz can cannellini beans
  • 15 oz can tomato sauce or crushed tomatoes
  • 1 tbsp basil
  • 1 tbsp parsley
  • 1 tsp oregano
  • 2 (14oz each) cans fat free chicken broth ( or vegetable broth)
  • 2 cups water
  • salt and pepper
  • 6 oz dry Ditalini pasta, or other small pasta
  • grated parmesan cheese (optional)

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Directions

  1. In a deep pot, saute onion and garlic in olive oil over medium heat.
  2. Blend the can of beans with one can water in blender until almost smooth.
  3. Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, oregano, parsley, salt and pepper.
  4. Add 1 cup water and bring to a slow boil. Let simmer for 20 min stirring occasionally. Add pasta and cook uncovered until pasta is al dente, according to pasta directions.

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Spinach Tortellini Soup

serves: 8 – size: 1 1/2 cups – points+: 6pts – smart points: 6 – calories: 220 – carbs: 30g – fat: 5g

Ingredients

  • 1 tbsp margarine
  • 3 stalks celery, chopped
  • 1 small red onion, chopped
  • 2 medium carrots, peeled and chopped
  • 4 cloves garlic, minced
  • 8 cups fat free chicken broth
  • 3 cups water
  • 18 oz spinach cheese tortellini 
  • salt and pepper
  • 2 cups baby spinach

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Directions

  1. In a large pot, melt margarine over medium low heat. When melted, add celery, onion, carrots, and garlic. 
  2. Cover and reduce heat to low and cook about 8-10 min until vegetables begin to soften.
  3. Add the chicken broth and water and increase the heat to medium high and bring to a boil.
  4. When broth boils, add salt and pepper. Stir to combine and enjoy!

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Turkey Sausage, Spinach, ‘n’ White Bean Soup

serves: 4 – size: 2 cups – old points: 6pts – points +: 8 pts – calories: 300 – fat: 11g – carbs: 13g

Ingredients

  • 1 .25 lb homemade or pre made turkey sausage meat
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 2 cups chopped spinach
  • 1 cup cannellini or northern beans, drained
  • 4 cups fat free chicken broth
  • 2 cups water
  • salt and pepper

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Directions

  1. Heat oil over medium high heat in a medium sized pot. Add sausage meat breaking it up with spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2-3 min. 
  2. Add the water,broth, beans and stir thoroughly. Simmer on low for 10 min, covered.
  3. Throw in spinach and allow to simmer for another 10 min covered. Adjust salt and pepper to taste. Serve hot.

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Creamy Broccoli ‘n’ Cauliflower Soup

serves: 4 – size: 1 1/2 cups – calories: 120 – carbs: 14g – fat: 4g – WWP+: 3 – smart points: 5

Ingredients

  • 1 head cauliflower
  • 1 head broccoli
  • 1 tsp olive oil
  • 4 garlic cloves. minced
  • 1 small onion, chopped
  • 3 cups almond milk
  • 1/4 cup shredded parmesan cheese
  • salt and pepper

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Directions

  1. Core and chop the cauliflower and broccoli.
  2. Bring a large pot of water to a boil and cook cauliflower and broccoli for 8-10 min, or until fork tender. Drain and set aside.
  3. While the cauliflower and broccoli are cooling, heat a small skillet over medium low heat. Add the oil, garlic, onion and cook for 4-6 min.
  4. Using either a high powered blender, or a food processor, blend together the cooked vegetables, add milk and cheese.
  5. Blend on high until smooth, and season with salt and pepper.

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Creamy Corn Chowder

serves: 6 – size: 1 cup – calories: 220 – carbs: 28g – fat: 7g – WWP+: 6 – smart points: 8

Ingredients

  • 4 slices center cut bacon ( or turkey bacon)
  • 2 tbsp margarine
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 2 tbsp whole wheat flour
  • 2 cups skim milk
  • 1 (15 oz) can cream style corn
  • 1 (12oz) package frozen corn kernels
  • salt and pepper
  • 1/2 cup reduced fat sharp cheddar cheese

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Directions

  1. Preheat the oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack up on top of the foil.
  2. Lay the bacon strips on the rack and bake for 10-15min, until desired crispiness.
  3. When it is cool enough to touch, crumble and set aside.
  4. Heat a large pot over medium heat and add the margarine. Once melted, add the onion and red bell pepper, cooking for 8-10 min until softened. Turn heat down to medium low.
  5. Stir in flour, and cook 1 min.
  6. Stir in the milk, creamed corn, frozen corn, salt and pepper. Cook for 15-20 min, until heated through, stirring frequently.
  7. Stir in the cheese and crumbled bacon, until the cheese is melted.

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SNACKS

Image result for cheeseball with nuts and crackers

Cheeseball with Nuts ‘n’ Crackers

Yields: 8 servings – serving size: 4 tbsp – calories: 200 – carbs: 6g – fat: 15g 

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

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Directions

Mix all ingredients (except nuts) with a food processor or by hand.

Form into a ball. If it’s too hard to form the ball, let the mixture sit in the fridge for an hour, covered, to harden. Spread over whole grain crackers.

SNACKS

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

Instructions

  1. Mix all ingredients (except nuts) with a food processor or by hand.
  2. Form into a ball. If it's too hard to form the ball, allow the mixture to sit in the fridge for about an hour to harden. Spread over whole grain crackers.
http://revampfitness.com/snacks/

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Creamy Spinach ‘n’ Artichoke Dip

Yields: 12 servings – calories: 100 – carbs: 6g – fat: 5g – protein: 8g

Ingredients

  • 1/4 cup low fat cream cheese
  • 2 cups nonfat or plain low fat Greek yogurt
  • 1/2 cup grated parmesan cheese
  • 1 can artichoke hearts, drained, chopped
  • 4 cups loosely packed fresh chopped spinach leaves
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • salt and pepper

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Directions

Add onion to olive oil in a skillet over medium heat. Cook for about 5 min until onions are softened. Add spinach and cook for about 2 min, until wilted

Push spinach to the side. Add garlic to the empty space and cook for 30 seconds, until golden. Stir back with spinach. Add artichokes, yogurt, and cream cheese, stirring frequently until cream cheese has melted in the yogurt, about 3 min.

Add salt and pepper, paprika, parmesan and mozzarella. Stir, cooking for 2 more min to combine. Serve hot with baked tortilla or whole wheat pita chips.

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Almond Butter Banana Oatmeal Bars

serves: 12 – size:1 bar- calories: 180 – fat: 5g – carbs:26g – WWP+:4

Ingredients

  • 2 1/2 cups instant oatmeal or old fashioned oats
  • 1/3 cup dark or light brown sugar
  • 1 tsp baking powder
  • 2 tbsp cocoa powder
  • 1 tsp vanilla
  • 1/2 cup vanilla almond milk
  • 1 egg
  • 3 medium ripe bananas, mashed
  • 1/4 cup almond butter
  • 1/2 cup raisins or 1/3 cup dark chocolate chips

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Directions

  1. Preheat oven to 350F. Prepare an 8×8″ pan or cookie bar pan with cooking spray and set aside.
  2. In a medium size bowl, mix together oats, sugar, baking powder and cocoa powder.
  3. Next, add in vanilla extract, almond milk and the egg. Stir in mashed bananas and almond butter. Mix well.
  4. Fold in raisins or chocolate chips and mix gently.
  5. Transfer mixture into baking pan.
  6. Bake for 15-20 min. Remove from oven and allow bars to cool before serving.

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Greek Nachos

servings: 2 – size: 1 pita with toppings – points+:4pts – smart points: 5 – calories: 160 – fat: 6g – carbs: 17g 

Ingredients

  • 2 small whole wheat pita rounds (about 70-80 calories each)
  • 1 large tomato, diced
  • 1 small cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp hummus, prepared or homemade

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Directions

  1. Preheat the oven to 375F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8-10 min.
  2. While toasting, combine cucumbers, tomatoes and feta in a medium bowl.
  3. Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.

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Quinoa Veggie Protein Cakes

Yields: 4-6 servings – calories: 300 – fat: 12g – carbs: 35g protein: 12g

Ingredients

  • 1 cup dry quinoa
  • 1- 1/4 cup low fat chicken or vegetable broth or water
  • 1/2 cup finely chopped carrots
  • 1/3 cup red onions, finely chopped
  • 1/2  cup cremini mushrooms, cleaned, finely chopped
  • 1/4 cup chopped basil
  • 4 cloves of garlic, minced
  • 1 tsp paprika
  • salt and pepper
  • 2-1/2 tbsp olive oil, divided
  • 1 large egg
  • 1/4 cup whole wheat or all purpose flour

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Directions

Pour 1-1/2 tbsp olive oil in the bottom of a small pot over medium heat. Add onions and carrots and cook for 3-4 min, until onions have softened slightly. Add mushrooms and basil. Allow mushrooms to cook until they are browned and all of the water has released and evaporated from the vegetables, for about 4-5 min.

Add the dry quinoa and stir for about 1-2 min, so it toasts slightly. Add the garlic and cook for an additional 30 seconds. Add the broth or water, salt and paprika, increase the heat to high, and cover.

Bring to a boil, then reduce heat to the lowest setting, cover and allow to simmer for about 25 min, or until all the water is absorbed by the quinoa. Remove from heat and fluff quinoa with a fork.

Allow quinoa to cool uncovered. When cooled enough to handle, empty quinoa into a bowl. Add egg and stir to combine. Add the flour . Form small (about 1 1/2 inch diameter) balls into palm, one at a time, then flatten to form a patty, smoothing the edges with your hands. If mixture has a hard time holding, mix in a touch of extra flour.

Place on a plate or tray. Repeat until all the mixture is used, forming about 10-12 small patties.

Warm oil in saute pan over medium heat until shimmering. Add the patty and cook for 1-2 min on each side, until golden brown on the outside and cooked through.  Garnish with additional herbs if desired,   Enjoy!

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Apple Cinnamon Energy Bars

Yields: 10 bars  – Calories: 180 – Carbs: 17g  – Total Fat: 9g – Protein: 10g

Ingredients

  • 2 cups pecans
  • 2 cups rolled oats
  • 1 1/2 cups pitted and halved dates
  • 1 tablespoon cinnamon
  • 1 chopped Granny Smith apple
  • food processor

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Directions

  • Preheat oven to 350 degrees
  • Line a baking sheet with parchment paper, then spread the pecans and oats out on it in a single flat layer and bake for 10-15 min, until toasted
  • Keep the oven heated . Line an 8” square pan with parchment paper, leaving enough paper on sides for “handles”
  • Place toasted nuts and oats in a food processor along with the dates, and cinnamon. Process until mixture is coarse and crumbly. Add the chopped apple and pulse until there are no large chunks left. This could take several minutes.
  • Transfer the mixture to the prepared pan, using a wide spatula to pat flat
  • Bake the bars for 20 min. Cool for 10-15 min, then cut into 10 bars. Store in plastic wrap or baggies in the refrigerator, enjoy!

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No Bake Peanut Butter Energy Bars

Yields: 8 energy bars   –  Calories: 200 –  Carbs: 17g – Total Fat: 9g – Protein: 17g

Ingredients

  • 1 cup peanut butter
  • 3 cups dry, uncooked oatmeal
  • 1/2 cup honey
  • 2 tablespoons whey protein powder

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Directions

  • Combine the peanut butter and honey in a large nonstick pot and warm over low heat until runny and mixed
  • Mix in the oatmeal and protein powder
  • Press into a 9×9 inch pan, then place in refrigerator for at least 20 min 
  • Cut into 8 bars. Wrap in plastic wrap or baggies, and enjoy!

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Image result for peanut butter raisin bars

3 Ingredient Energy Bars

Yield: 8 bars – Calories: 200 –  Fat: 11g – Carbs:  23g   – Protein: 12g

Ingredients

  • 1 cup almonds , finely chopped
  • 1 cup raisins (or any dried fruit)
  • 1 cup pitted dry dates, preferably Medjool

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Directions

  • In a food processor, combine all the ingredients for about 3 min until a ball is formed
  • Press into a thick square, about 8×8 ”  onto a piece of plastic wrap or wax paper and chill for at least an hour
  • divide into 8 bars and wrap individually with wax paper or plastic wrap. They will last up to a couple weeks.  Enjoy!

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Image result for chocolate oatmeal bars

Almond Butter Chocolate Protein Bars

Yields: 12  Serving Size: 1 bar – Calories: 280 – Carbs 16g – Total fat: 11g – Protein: 30g

Ingredients

  • 1 cup almond butter
  •  3 tablespoons honey
  • 1 1/2 cups chocolate protein powder
  • 1 cup uncooked oats
  • 2-5 tablespoons water
  • 1 tablespoon unsweetened cocoa

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Directions

  • mix the almond butter and honey in a bowl, heat for 30 seconds. Add the rest of the ingredients and mix together. Mixture should be crumbly and slightly moist.
  • Press hard into a 9×9 tray and refrigerate for 20 min. Cut into 12 bars. Enjoy!

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Quinoa Breakfast Cereal

Yields: 4 servings – Calories: 180 – Total Fat: 2 g –  Carbs: 30 g – Protein: 8g

Ingredients

  • 1 cup pre rinsed quinoa
  • 2 cups water
  • 1 tablespoon agave (or honey)
  • 1/2 cup warm almond milk

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Directions

  • In a large saucepan, add dry quinoa, water, salt and agave, stir to combine. Bring to a boil, reduce heat to a low boil and continue cooking until water has been absorbed, approx. 15 min.
  • Transfer to serving bowls, divide warm milk evenly over cereal and add any topping as desired. Enjoy!

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Image result for blueberry banana bars

Blueberry Banana Energy Bars

Yields: 9 bars – Calories: 260 – Total Fat: 5g – Carbs: 45g Protein: 7g

Ingredients

  • 1 cup dates, pitted and halved
  • 1 1/2 cups apple juice
  • 1 cup oat flour 
  • 2 cups rolled oats
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 3 bananas
  • 1 teaspoon vanilla extract
  • 1 cup frozen blueberries
  • 1/2 cup chopped almonds

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Directions

  • preheat oven to 350 degrees. In a small bowl, soak dates in apple juice for 5-10 min. Lay a piece of  parchment paper in a 9×9 inch baking pan, making sure the sides are covered. Cut slits in the corners  of the paper so that the paper overlaps and is flat.
  • In a medium bowl, combine flour, oats, cinnamon and nutmeg. Mix and set aside. Place bananas and vanilla extract into blender. Remove dates from apple juice and set aside. Add the strained juice to the blender and blend until creamy. Add dates to the blender and pulse a few times so the dates are in small pieces.
  • Pour the banana mixture into the dry ingredient bowl. Mix until well combined. Stir in the blueberries and almonds. Using a spatula, pour the batter into baking pan. Bake at 350 degrees for 30 min, or until a toothpick inserted into the center comes out clean. Cool at room temperature for 5 to 10 min before cutting and serving.

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Deviled Eggs

serves: 4 – size: 2 halves – calories: 95 – carbs: 1g – old points:3pts – points+:3

Ingredients

  • 4 large hard boiled eggs, cooled, peeled
  • 2 tbsp light mayo
  • 1 tsp dijon mustard
  • paprika
  • salt and pepper
  • 3 tbsp diced green onion

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Directions

  1. Cut eggs in half longways. Remove yolks and place them in a bowl. Add mayo, mustard, salt and pepper.Stir well and pipe them back into egg whites. Top with green onion and paprika

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Pre Workout ‘fridge Oatmeal

Yields: 2 servings – Calories: 230 – Carbs: 38g – Total Fat: 5g  – protein: 13g

Ingredients

  • 1/3 cup low fat milk
  • 1/4 cup old fashioned oatmeal
  • 1/3 cup low fat Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or agave nectar
  • 1 teaspoon cinnamon 
  • 1/2 cup applesauce or pumpkin puree

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Directions

  • Equally divide the first 6 ingredients in two half pint jars. Tightly screw lid onto jar and shake to combine. Remove the top, add applesauce and stir well. Refrigerate overnight, for up to 3 days.

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No Bake Almond Raisin Energy Balls

Yields: 16 servings – Calories: 150 – Total Fat: 7g – Carbs: 17g – Protein: 6g

Ingredients

  •  1 cup old fashioned oats
  • 1 cup raisins
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup crushed almonds
  • 1/2 cup crushed cashews

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Directions

  • In a medium bowl, mix all the ingredients. Shape dough into 1 1/2 inch balls. Store in ‘fridge.

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Image result for parmesan kale chips

Baked Parmesan Kale Chips

serves: 6 – size:1/6th – points+:1pt – smart points:1 – calories: 50 – carbs:3g – fat: 2g 

Ingredients

  • 1 bunch kale (12 oz after removed from stems)
  • 1 tsp olive oil (spray)
  • salt and pepper (very lightly, heat shrinks kale and will be very concentrated)
  • 1/2 cup shredded parmesan cheese

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Directions

  1. Preheat oven to 350F. Lightly spray 2 large baking sheets with oil.
  2. Wash and thoroughly dry kale. Remove the leaves from the thick stems and tear into bite sized pieces.
  3. Place on baking sheet, spray with olive oil and very lightly sprinkle with salt.
  4.  Bake about 10-12 min, turning and moving them around as they shrink to make sure they evenly crisp up.
  5. Top with shredded parmesan, keeping a close eye on them, bake an additional 5-6 min until the edges are crisp but not burnt. Time will vary depending on your oven.

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Skinny Banana Ice Cream

servings: 2 – size: 2 bananas – calories:200 – fat: 0 – carbs: 40g – points+:0 – smart points: 0

Ingredients

  • 4 medium very ripe bananas, frozen
  • 1 tbsp vanilla extract
  • any desired toppings ( not included in nutrition info)

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Directions

  1. Peel bananas and place in the freezer until frozen.
  2. Place the frozen bananas in either a high speed blender, food processor and set on high, adding the vanilla extract. Allow to blend thoroughly.
  3. Scoop out evenly into 2 dishes and serve with or without toppings.

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SMOOTHIES

Chocolate Cherry Almond Smoothie

Yeilds: 3 servings  – Serving Size: 1 cup – Calories: 150 – Total Fat: 9g  – Carbs: 20g – Protein: 7g

Ingredients

  • 8 oz. bag of frozen dark sweet cherries
  • 2 tablespoons unsweetened baking chocolate
  • 1 tablespoon honey or agave
  • 1/2 cup almond milk

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Directions

  • Combine all ingredients into blender and blend until smooth. Add ice if a thicker smoothie is preferred . 
  • Sprinkle top with additional chocolate powder and enjoy!

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Apple Cinnamon ‘n’ Coconut Smoothie

Yeilds: 2 servings – Serving Size: 1 – Calories:180 – Total Fat 5 grams – Carbs: 30g – Protein: 6g

Ingredients

  • 1 medium size apple
  • 1 cup coconut milk, or coconut water
  • 1 frozen banana
  • 1 teaspoon ground cinnamon
  • 1 cup ice

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Directions

  • Add all ingredients into blender and blend until smooth and creamy. Enjoy!

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Green Coconut ‘n’ Banana Smoothie

Serving Size: 1/2 the recipe –  Calories: 180 – Carbs: Total Fat: 4g – Protein: 8g

Ingredients

  • 1/2 cup cooked quinoa
  • 1 frozen banana
  • 1/4 cup apple juice
  • 3/4 cup coconut milk
  • 1 cup chopped spinach
  • 1/2 inch slice fresh ginger

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Directions

  • Place coconut milk, ginger, and spinach in blender and blend until spinach leaves are blended well.
  • Place all remaining ingredients into blender and blend,  enjoy!

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Mango Orange Smoothie

Yeilds: 2 smoothies Calories: 320 –  Carbs: 60 – Total Fat:0 – Protein: 13g

Ingredients

  • 1 ripe, peeled mango
  • 1-1/2 cups nonfat Greek yogurt
  • 1-1/2 cups orange juice
  • about 8 ice cubes
  • 1 teaspoon vanilla extract

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Directions

  • Combine mango, yogurt, ice, and juice in a blender
  • Cover and pulse until smooth, scraping down the sides as needed, enjoy!

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Almond Protein Smoothie

Yeilds: 2 servings – Calories: 190 – Total Fat: 5g – Carbs: 60g – Protein: 16g

Ingredients

  • 15 raw almonds
  • 1 frozen banana
  • 1 pear, core removed
  • 1 cup almond milk

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Directions

  • Add all ingredients to a blender and pulse until smooth. Add ice if you would like it thicker.  Enjoy!

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Strawberry and Cranberry Smoothie

Yeilds: 2 servings – Calories: 180 – Carbs: 28g  Total Fat: 3g – Protein: 4g

Ingredients

  • 3 tablespoons dried cranberries
  • 2 cups strawberries
  • 1 cup almond milk (low fat)
  • ice

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Directions

  • in a small bowl, soak cranberries and 2 tablespoons of water, allow to set for at least 15 min to make berries softer. 
  • In a blender, add cranberries, strawberries, almond milk and ice and blend until smooth. Enjoy!

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Skinny Kale and Mango Smoothie

Yeilds:1 serving – Calorie: 230 – Total Fat: 4g – Carbs: 14g – Protein: 11g

Ingredients

  • 1 tablespoon almond butter
  • 1 cup chopped kale
  • 1 ripe mango, peeled and pitted
  • 3/4 cup unsweetened almond or coconut milk
  • ice (if desired)

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Directions

  • Add all ingredients and blend, then add ice if desired. Enjoy!

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Raspberry Sunrise Smoothie

Yeilds: 3 servings – Calories: 70 – Total Fat: 1g – Carbs: 17g – Protein: 2g

Ingredients

  • 1 cup frozen raspberries
  • 1/2 cup almond milk
  • 1 cup frozen mangos
  • 1/2 cup orange juice

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Directions

  • In a blender, combine the strawberries and almond milk and blend until smooth. Scrape off and pour the contents in 2 separate glasses.
  • Keep the glasses in the freezer for at least 20 min to help separate the next layer.
  • Next, combine the mangos and orange juice in the blender, or until smooth. Pour the contents in the glasses.  Enjoy!

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Filling Pumpkin Smoothie

Yeilds: 1 serving – Caloreis: 230 – Total Fat: 2g – Carbs: 36 – Protein:24g

Ingredients

  • 1/2 cup pumpkin puree
  • 1 frozen banana
  • 1 cup almond milk
  • 1 serving vanilla protein powder
  • 5 drops stevia sweetener
  • dash cinnamon
  • about 6 ice cubes

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Directions

  • In a food processor or blender, combine all ingredients. Add ice for desired consistency. Blend until smooth. Enjoy!

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Slimming Banana Split Protein Smoothie

Yeilds: 2 servings – Calories: 210 – Total Fat: 4g –  Carbs:28 – Protein: 18g

Ingredients

  • 1/2 cup non fat Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1 cup strawberries
  • 1 banana
  • 2 scoops protein powder
  • ice

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Directions

  • Blend all ingredients, except ice into blender. Add desired amount of ice (more for thicker) Enjoy!

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Breakfast Smoothie Pick Me Up

Yields: 1 smoothie – Calories: 290 – Total Fat: 3 g – Carbs: 64g – Protein: 7g

Ingredients

  • 1 tablespoon ground flax seeds
  • 6 oz almond milk
  • 5 strawberries fresh or frozen
  • 1 cup chopped spinach
  • 1 frozen banana

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Directions

  • blend all ingredients. Add ice if you like it thicker, enjoy!

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Skinny Mango Smoothie

Yeilds: 1 serving – Calories: 250 – Carbs: 30 – Total Fat: 12g – Protein:4g

Ingredients

  • 1 fresh. ripened mango, pitted and peeled
  • 1/4 cup almond milk
  • about 5 ice cubes

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Directions

  • blend all ingredients into blender. Enjoy!

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Power Morning Energy Smoothie

Yields: 1 serving = Calories: 320 – Total Fat: 7g – Carbs: 23g –  Protein: 21g

Ingredients

  • 1 frozen banana
  • 3/4 cup almond milk
  • 1/2 cup chopped spinach
  • 1/4 cup nonfat Greek yogurt
  • 1 tablespoon almond butter
  • 1 tablespoon protein powder
  • 1 tablespoon ground flax seeds

» Show more

 

Directions

  • Combine all ingredients and blend until smooth. Add ice as desired. More ice makes it thicker.  Enjoy! 

PERFECT PINTEREST PINNING IMAGE BELOW!

SMOOTHIES

Ingredients

  • High energy smoothie!
http://revampfitness.com/smoothies/

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Filling Chocolate Smoothie

Yeilds: 1 serving – Calories:230 – Total Fat: 8g – Carbs: 40 – Protein: 6 g

Ingredients

  • 1 cup almond milk (unsweetened)
  • 1 frozen banana
  • 1 serving chocolate protein powder
  • 1 tablespoon almond butter

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Directions

  • Add all ingredients to blender and pulse until smooth. Add ice if desired, to thicken smoothie. Enjoy!

                         PERFECT PINTEREST PINNING IMAGE BELOW!

 

 

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SLOW COOKER

Skinny Turkey Green Chili Soup

Yields: 6 servings – serving size: 1-1/2 cups – Calories: 220 – total fat: 2 g – Protein: 21g

Ingredients

  • 1 lb lean ground turkey
  • 1 medium red onion, chopped
  • 4 garlic cloves, chopped
  • 1 tbsp black pepper
  • 1 green pepper, diced
  • 1 quart chicken broth (low fat) 
  • 2 cups water
  • 1 can (16oz) white navy beans, drained
  • 2 tbsp salt

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Directions

1. Brown the turkey with the onions and garlic, drain any fat

2. Place the turkey mixture, and remaining ingredients in slow cooker on medium for 2-4 hours.  Enjoy!

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Jambalaya with Chicken ‘n’ Shrimp

Yields: 4 servings – serving size: 1 cup – Calories:450 – Carbs:45g – Protein: 40g

Ingredients

  • 1 lb boneless skinless chicken breasts, cut into bite sized pieces
  • 1 medium onion, chopped
  • 1 green pepper, diced
  • 5 stalks celery, diced
  • 1 cup chicken broth (low fat)
  • tbsp dried oregano
  • 1 tbsp cajun or creole seasoning
  • 1 (28oz) can diced tomatoes
  • 1 lb peeled deveined shrimp, tails removed
  • 2 cups brown rice, cooked
  • salt and pepper to taste
  • fresh chopped parsley, for garnish

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Directions

Combine everything except the shrimp, rice and parsley in the slow cooker. Cook over low heat for 8 hours, or high heat for about 5 hours. Add the shrimp and cook for 15-20 min until cooked through. (a bit longer for low heat) Serve over rice with fresh chopped parsley on top.

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Chicken Curry for the Slow Cooker

Yields: 9 servings – 1-1/4 cups – Calories: 300 – Carbs: 35g – Protein: 18g

Ingredients

  • 1 lb boneless skinless chicken breast, cut into bite sized pieces
  • 1 medium onion, thin sliced
  • 1 (15oz) can chickpeas
  • 4-6 small red potatoes, cubed
  • 5 medium carrots, chopped
  • 1 cup coconut milk
  • 1 cup chicken stock (low fat)
  • 4 large tomatoes, chopped
  • 2 tbsp curry powder
  • 1 tbsp salt
  • 1 tsp cayenne pepper
  • 1 tsp paprika
  • 1 cup frozen green peas
  • 2 tbsp lemon juice
  • 1/3 cup chopped cilantro (optional)

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Directions

1.  In a 5 quart (or about) slow cooker, mix coconut milk, chicken stock, curry powder, salt, paprika, and cayenne. Add chicken, onion, chickpeas, carrots, tomatoes, and potatoes. Cook on high for 4 hours.

2. Add frozen peas, lemon juice during the last 10 min of cooking. Or, if you don’t plan to serve right away, add these ingredients while the slow cooker is set to warm.

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Slimming Spinach Lasagne

yields 12 servings- calories: 320 – tatal fat: 4g – Carbs: 30g – Protein:12g

Ingredients

  • 1 tbsp olive oil
  • 1 (5oz) package baby spinach or 6 cups packed baby spinach
  • 2 (24oz) Jars marinara sauce, no added sugar
  • 1 cup reduced fat ricotta cheese
  • 1 cup low fat cottage cheese
  • 1 cup reduced fat mozzarella cheese
  • 1/3 cup grated parmesan cheese
  • 1 tbsp dried oregano
  • 12 whole wheat lasagna noodles, uncooked, break in half

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Directions

1. Add olive oil to a large skillet, add spinach and cook over low heat just until wilted, about a few minutes.

2. Combine in a medium bowl ricotta cheese, cottage cheese, mozzarella cheese, and oregano. Add 1 cup marinara to the bottom of the slow cooker. Next add a layer of broken lasagna noodles, spread 1/4 of the cheese mixture over noodles, next top with 1/4 wilted spinach. Repeat the layers until all the ingredients are used up.

3. Cover and cook until noodles are soft and cheese is bubbling. Cook on low heat 4-5 hours or high heat for 2-3 hours. Remove the lid and add parmesan to the top. Turn off slow cooker and allow to set for 15 min before cutting. Garnish with herbs if desired.   Enjoy!

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Skinny Spaghetti Meat Sauce

Yields: 6 servings – Serving Size: 1 cup spaghetti sauce –  Calories: 220 – Total Fat: 12 g – Carbs: 9g – Protein: 18g

Ingredients

  • 18 oz lean ground turkey or beef
  • 3 cloves of garlic, minced
  • 1 medium onion, chopped
  • 2 medium carrots, peeled, diced
  • 1 (5oz)  an tomato paste
  • 5 oz water
  • 2 cans (15oz each) of diced tomatoes with liquid
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tbsp oregano

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Directions

Over medium-high heat, in a skillet, add ground meat and cook while breaking apart with a fork. Cook just until it’s no long pink. Drain off any fat and add to slow cooker along with the remaining ingredients. Cover and cook on low 6-8 hours, or high for 3-4 hours. Pour on top of whole wheat spaghetti noodles.

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Slow Cooker Chicken Chili

Yields: 10 servings – Serving size: 1 cup – Total Fat: 4g – Protein: 29g Calories: 260 – Carns: 26g

Ingredients

  • 2 cloves garlic, minced
  • 1 cup diced red onion
  • 3 boneless skinless chicken breasts (2lbs)
  • 1 (15oz) can fire roasted diced tomatoes with liquid
  • 1 (6oz) can tomato paste
  • 1.5 cups chicken broth, fat free
  • 2 tbsp chili powder
  • 1 tsp paprika
  • 1 tsp
  • salt and pepper to taste
  • 1 can (15oz) Cannellini or Navy beans, drained
  • 1 can (15oz) Kidney beans, drained
  • 1/3 cup low fat shredded cheddar to garnish

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Directions

  • Combine all the above ingredients in the slow cooker. Cover and cook on low for 8 hours in a 4-6 quart slow   cooker. Spoon into bowls and garnish with a little cheddar and diced onions if desired.

Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked the chicken, just add it about an hour before the end of cooking time.

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3 Ingredient Balsamic Chicken

Yields: 6 servings – Calories: 260 – Carbs: 7g – Total Fat: 1g – Protein: 35

Ingredients

  • 2 lbs boneless skinless chicken breasts
  • 1 (16oz) jar chunky salsa
  • 2/3 cup balsamic vinegar

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Directions

  • Add chicken to the slow cooker, pour salsa and vinegar on top. Cover and cook on low for 6 hours or high for 4 hours.

tip:you can serve on top of brown rice, quinoa, or whole wheat pasta. Or shred and eat on buns or make as tacos or burritos.

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Filling Chili Carn Carne

Ingredients

  • 1 lb lean ground turkey or beef
  • 1 medium onion, diced
  • 2 cans (15oz) fire roasted diced tomatoes
  • 1 (6oz) can tomato paste
  • 1 (4.5oz) can green chilies
  • 3 tbsp chili powder
  • 1 tbsp salt
  • 1 tbsp paprika
  • 2 (15oz) cans red chili beans, drained
  • 2 cups water
  • 1/2 cup shredded low fat mozzarella cheese (optional)

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Directions

  1. Add ground turkey and onions to a large pot and cook until meat is no longer pink. Drain any fat.
  2. Add the cooked meat and remaining ingredients to the slow cooker. Cover chili and cook on low for 6-8 hours or high for 3-4 hours. 

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Perfect Turkey ‘n’ Gravy

serves: about 10 – size: 4oz breast – calories: 160 – carbs: 10g – fat: 3g – old points: 4 – points+:4 

Ingredients

  • 1 1/2 tbsp margarine or olive oil
  • 1 large red onion, chopped
  • 2 medium carrots, peeled, chopped
  • 2 stalks of celery, chopped
  • 7-8 garlic cloves, minced
  • 1/3 cup flour
  • 2 cups low fat chicken broth
  • 1 cup water
  • 2 tbsp oregano
  • 2 tbsp basil
  • 4-5 lbs turkey, fat trimmed, bone in, skin on (remove later) 
  • salt and pepper

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Directions

  1. Melt margarine in a 12 inch skillet over medium high heat. Add onion, carrot, celery and garlic, cook until onion is soft, about 8-10 min. Stir in flour and cook until golden, about 2 min. Stir in 1 cup of broth and scrape up any browned bits and smooth out any lumps, transfer to slow cooker.
  2. Stir in remaining broth, water, basil and oregano into the slow cooker.
  3. Season turkey with salt and pepper, place skin side up in the slow cooker, cover and cook 5-7 hours on low, or until turkey reaches 165 F with an instant read thermometer.
  4. Transfer turkey to a cutting board. Tent loosely with foil and let it rest 20 min. Let braising liquid settle for 5 min, then remove the fat from the surface using a large spoon or a gravy fat separator. Strain braising liquid into saucepan. Simmer until thickened, about 15 min.
  5. Discard the skin and carve the turkey and serve with gravy. Makes 2 1/2 cups of gravy.

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Healthy Chicken Stew

Yields: 4 servings  – Calories: 350 – Total Fat 7 g – Carbs: 37 – Protein: 23g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3 medium carrots
  • 3 medium potatoes
  • 2 medium tomatoes, chopped
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 3 cups fat free chicken broth
  • 1 tsp salt
  • 1 tsp salt
  • 1 tbsp cornstarch
  • 2 tbsp olive oil

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Directions

1. Combine all the ingredients,  except the cornstarch and olive oil, in the crockpot then set on low for 8 hours, or high for 4 hours.

2. When the chicken is almost cooked, combine the cornstarch with one cup of the stew liquid in a small bowl. Whisk until the mixture becomes smooth. Add the cornstarch with one cup of the stew, stir and cook until it thickens up slightly.

3. Before serving, drizzle with olive oil and stir to combine.   Enjoy!

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Slow Cook Spinach Artichoke Chicken

Yields: 4 servings – Serving Size:: 1 chicken breast and 1/4 of the vegetables – Calories: 240 – Carbs: 13g – Total Fat: 5g – Protein: 35g

Ingredients

  • 8 cups spinach, chopped
  • 1 cup low fat chicken broth
  • 4  boneless skinless chicken breasts
  • 5 cloves fresh garlic, minced
  • 1 small red onion
  • 4 tbsp fat free cream cheese
  • 4 tbsp shredded parmesan cheese
  • 1 (14oz) can artichoke hearts, or 6-8 artichoke hearts from a jar, drained and chopped
  • 1 medium tomato, chopped
  • salt and pepper to taste

» Show more

Directions

1. Place spinach, chicken broth, and breasts in 4 quart slow cooker. Sprinkle with garlic, onions, salt and pepper.

2. Cover and cook on low for 6-8 hours, or on high from 4-6 hours.

3. Just before serving, remove chicken breasts from the slow cooker and place on serving platters. Stir in cream cheese, parmesan cheese and artichokes. Stir until creamy. Spoon sauce over chicken, enjoy!

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Tamale Pie with Cornbread Crust

Yields: 8 servings – Calories: 350 – Carbs: 34g – Total Fats: 12g – Protein: 23g

Filling

  • 1 lb lean ground turkey
  • 1 (16oz) jar salsa
  • 2 carrots, peeled, finely chopped
  • 1 (15oz) can black beans, drained
  • 1 can ( 50z) diced green chilies
  • 2 cups frozen corn
  • 1 tbsp chili powder
  • salt and pepper to taste
  • 1/2 cup shredded low fat cheddar cheese

Crust

  • 1 cup cornmeal
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash salt and pepper
  • 1 egg, slightly whipped
  • 1 cup low fat buttermilk
  • 3/4 cup shredded cheddar, reduced fat

» Show more

Filling

In a large skillet, add ground turkey and cook over medium heat, while breaking up turkey into small pieces with a fork. Cook turkey until no longer pink, about 10 min. Drain any fat and add turkey to the slow cooker. Add the remaining ingredients (except cornbread topping), stir well.

Crust

In a medium bowl, combine cornmeal, baking powder, soda, salt and pepper. Add egg, buttermilk, green chilies, and 1/2 cup cheese. Stir just until combined.Spread batter evenly over the meat mixture, sprinkle with 1/4 cup cheese. Cover and cook on low for 6-8 hours or high for 3-4 hours. (recommended 5-6 quart slow cooker)

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Chicken ‘n’ Black Bean Soup

serves: 7 size: 1 1/2 cups – points+:6pts – smart points:5 – calories: 300 – carbs: 35g – fat: 5g 

Ingredients

  • 2 (15oz) cans black beans, drained
  • 3 1/2 cups low far chicken broth
  • 2 (10oz) cans diced tomatoes with seasoning
  • 1 red bell pepper, minced
  • 1 green pepper, minced
  • 1 tbsp ground cumin
  • 1 tsp chili powder
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp oregano
  • 16oz (2) boneless skinless chicken breasts
  • 1 cup cilantro, chopped, divided
  • 3 green onions, chopped
  • cut limes, for serving
  • 1 hass avocado, sliced
  • salt and pepper

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Directions

  1. Take one can of beans and place in the blender along with 2 cups of the chicken broth. Puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, bell pepper, cumin, chili powder, onion powder, oregano, chicken breast, and 1/4 cup cilantro. Set slow cooker to high  4 hours or low 6-8 hours.
  2. After it’s done, remove chicken and shred with 2 forks. Place back into the slow cooker and add fresh cilantro, green onions, avocado and adjust salt and pepper to taste.

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Perfect Stuffed Peppers

serves: 3 – size: 1 pepper – calories: 260- fat: 9g – carbs: 22g – WWP+: 5pts –    

Ingredients

  • 3 red bell peppers (with flat bottoms)
  • 1 cup cooked brown rice
  • 1 lb extra lean ground turkey, chicken or beef
  • 3/4 cup red onion, finely chopped
  • 2 cups tomato sauce
  • 1 large egg
  • 1 tsp garlic powder
  • salt and pepper

» Show more

Directions

  1. Cut tops off bell peppers and clean out seeds
  2. Mix all ingredients except tomato sauce and bell pepper.
  3. Divide the mixture into 3 bell peppers.
  4. Pour 1 of the 2 cup tomato sauce at the bottom of the slow cooker.
  5. Add the stuffed peppers to the crockpot and pour the remaining 1 cup sauce on top of them.
  6. Cover and cook for 3 hrs on high or 6 hrs on low, enjoy!

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Slow Cooker Pulled Pork

servings: 8 – size: 3 oz pork+2 tbsp sauce – old points: 5pts – points+:5pt – calories: 200 – fat: 5g – carbs: 12g

Ingredients

  • 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
  • 1 tbsp red wine vinegar
  • 1 tbsp hickory liquid smoke
  • 1 tbsp garlic powder
  • 1 cup BBQ sauce
  • salt and pepper

» Show more

Directions

  1. Place pork in the slow cooker and season with salt, pepper, vinegar, garlic powder and liquid smoke. Cover and set to high for 6 hrs. Remove pork and transfer onto large dish: reserve all the liquid into a cup and set aside.
  2. Shred the pork with 2 forks and put back into the slow cooker along with about 3/4 cup of the reserved liquid and BBQ sauce . Cook on high for 1 more hour.

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Slow Cooker Chicken Enchilada Soup

Yields: 8 servings – Serving Size: 1 cup – Calories: 300 – Carbs: 40g Total Fat:6g – Protein: 26g

Ingredients

  •  1 pound boneless skinless chicken breasts
  • 1 (14oz) cans black beans, rinsed and drained
  • 1 (14oz) cans pinto beans, rinsed and drained
  • 1 (15 oz) can whole kernel corn, drained
  • 1 (14 oz) can fire roasted diced tomatoes, with juice
  • 1 medium onion, peeled and diced
  • 2 cups chicken broth
  • 1 (8 oz) can enchilada sauce
  • 1 pouch taco seasoning
  • 1 cup chopped cilantro
  • 1 can salsa

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Directions

  • Place chicken, black beans, pinto beans, corn, tomatoes, salsa, and onion, and seasoning pouch in a large 4-6 quart slow cooker. Pour chicken broth and enchilada sauce over the top of the pot.
  • Cover and cook on low for 6-8 hours, or on high for 4-6 hours.
  • Shred with two forks, then return chicken to the soup. Stir until well mixed. Serve soup topped with cilantro .  Enjoy! 

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SEAFOOD

 

Crispy Baked Coconut Shrimp

Yields: 6 servings – Calories:260 – Total Fat: 9g – Carbs:18g – Protein: 36g

Ingredients

  • 2 pounds shrimp, shelled and deveined  (tails on)
  • dash of salt and pepper
  • 2 lemons, zest and juice
  • 3/4 cup whole wheat flour
  • 1/2 cup grated coconut
  • 2 large eggs, whisked
  • 1/2 cup bread crumbs
  • 2 tablespoons olive oil

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Directions

  • Preheat oven to 400 degrees
  • In a bowl, mix the shrimp with salt and pepper, 2 tablespoons lemon juice, and zest. Set aside.
  • Prepare 3 bowls . One for the flour, one for the eggs, and one for the bread crumb with the coconut.
  • Dip each shrimp in the flour, then shake off the excess, dip in the egg next, then the bowl of crumbs and coconut. Place the shrimp on a parchment lined baking sheet. Repeat until all the shrimp are finished.
  • Drizzle olive oil on the shrimp and bake for about 17 min, or until they turn a golden brown.
  • When they are cooked, drizzle remaining lemon juice and sprinkle with remaining zest, enjoy!

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Oven Grilled Salmon

Yields: 4 servings – Calories: 260 – Total Fat: 18g – Carbs: 2g – Protein: 22g

Ingredients

  • 4 (3-4oz each) wild salmon fillets
  • 2 tablespoons olive oil
  • 1 bunch asparagus (about 3/4 pound)
  • Dash of salt and pepper

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Directions

  • Preheat oven to 450 degrees
  • Place salmon on parchment lines or nonstick cooking sheet
  • Drizzle with oil and sprinkle with salt and pepper.
  • Bake for 5 min, add asparagus, then bake for an additional 7-10 min, until salmon is thoroughly cooked.

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One pot Spicy Curry Shrimp

Yields: 4 servings – Calories:250 – Total Fat: 14g – Carbs: 12g – Prorein: 17g

Ingredients

  • 1 pound  raw peeled shrimp
  • 1 cup chopped onions
  • 1 clove garlic, minced
  •  2 tablespoons red curry powder 
  • 1/4 cup water
  • 2 tablespoons olive oil, divided
  • 2 cups coconut milk
  • 3 tablespoons lemon juice (about one lemon squeezed)
  • 1-2 tablespoons hot sauce (more or less to adjust heat)

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Directions

  • In a pan over medium heat, add one tablespoon olive oil and shrimp.
  • Cook shrimp for about 2 min per side until cooked through. Remove the shrimp and set aside.
  • Add the remaining tablespoons olive oil and onions to low heat.Cook for 4-5 min, add curry powder and stir to combine with onions.
  • Add water and cook on low for additional 2 min, stirring until a curry paste forms.
  • Add garlic and cook a few seconds more. Add coconut milk, stir well, then add the shrimp back to the pan. Add hot sauce, then cook for about a few min until heated thoroughly.
  • Remove from heat, add lemon juice, serve and enjoy! 

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Garlic ‘n’ Honey Shrimp Skillet

(Yields: 4 servings) calories: serving size: 8 shrimp – calories: 120 –  carbs: 11g – fat: 1g – WWP+3  Smart Points: 3

Ingredients

  • 1 lb medium raw shrimp, peeled, deveined, (30-32)
  • 2 tbsp low sodium soy sauce
  • 2 tbsp honey
  • 3 cloves of garlic, minced
  • 1 lemon, cut into wedges
  • 1/2 cup fresh cilantro, chopped

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Directions

  1. Place the shrimp, soy sauce, honey, garlic, and lemon juice in a large zip bag. Seal the bag and toss together to fully combine. Marinade in fridge for 30 min.
  2. Heat a large skillet over medium-high heat. Pour the shrimp and the marinade in the skillet, cooking the shrimp for about 30 seconds, then flipping over and cook an additional 30 seconds, until pink.
  3. Remove the shrimp from the skillet and continue to cook the marinade for 2-3 min until slightly thickened.
  4. Pour the thickened sauce over the cooked shrimp and sprinkle the cilantro on top.
  5. Serve with a fresh lemon wedge and squeeze over shrimp. 

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Quick Veggie ‘n’ Shrimp Stir Fry

Yields: 4 servings- serving size: 1/3 cup rice and 1 heaping cup stir fry – calories:  190 – carbs: 24g – protein: 16g

Ingredients

  • 2 (14oz) bags frozen broccoli florets
  • 1 tbsp sesame oil
  • 1 lb raw medium shrimp, peeled and deveined
  • 1 (8oz) container cremini mushrooms, sliced
  • 1/2 cup low fat chicken broth
  • 3 tbsp low sodium soy sauce
  • 3 garlic cloves, minced
  • 2 tbsp rice vineger
  • 1 tbsp brown sugar
  • 1 tsp ground ginger
  • 1 tbsp cornstarch
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice (brown rice)
  • 1 tsp sesame seeds
  • 3 green onions, sliced

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Directions

  1. In a wok or large skillet, heat the sesame oil over medium-high heat. Add the broccoli and mushrooms. Saute the veggies for 5 min, until they have started to soften.
  2. In a small bowl, whisk together the chicken broth, soy sauce, garlic, vinegar, brown sugar, ginger, and cornstarch.
  3. Add the shrimp to veggies and mix. Pour the sauce over the shrimp mixture to evenly cover, stir frequently until  the sauce has thickened and the shrimp are pink, 3-5 min
  4. Microwave the rice according to the package directions
  5. To serve, place 1/3 cup rice in bottom of the bowl, top with a heaping 1 cup of the stir fry mixture, garnish with sesame seeds and green onions.

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Quick Southern Shrimp ‘n’ Grits

Yields: 4 servings – serving size: 1 cup grits and about 10 shrimp – calories: 420 – carbs 44g – fat: 13g – protein: 31g 

Ingredients

  • 2.5 cups low fat chicken broth
  • 1.5 cups fat free milk
  • 1 1/4 cup Quaker 5 min Grits
  • salt and pepper to taste
  • 1 cup shredded sharp white cheddar cheese
  • 40 medium raw shrimp ( 1lb) peeled, deveined 
  • 1 tbsp cajun seasoning
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 4 green onions, thinly sliced

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Directions

  1. In a medium saucepan, bring the chicken broth and milk to a boil. Gradually whisk in the grits and salt. Reduce heat to medium/low, cover, and cook grits, stirring occasionally, until they start to thicken, about 5 min. Remove from heat and stir in the cheddar and pepper.
  2. In a large resealable bag, add the shrimp and cajun seasoning. Seal the bag and give it several shakes to evenly coat shrimp.
  3. In a large skillet, heat the olive oil over medium heat. Add the garlic and green onions and cook until the green onions begin to soften, 1-2 min.
  4. Add the shrimp to the skillet and cook on both sides until cooked through, 3-5 min.
  5. To serve, spoon 1 cup of the grits into a bowl and top with about 10 shrimp.

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Slim Shrimp Scampi

Yields: 4 servings – serving size: 1 cup – calories: 370 – carbs 46g – fat:13g – protein: 21g – WWP+ 10

Ingredients

  • 8 oz whole wheat spaghetti
  • 3 cloves of garlic, minced
  • 1 tbsp light butter
  • 1 tbsp olive oil
  • 1 large red bell pepper, diced
  • 1/2 cup white wine
  • 1 tbsp lemon juice
  • 1 tsp crushed red pepper flakes
  • salt and pepper
  • 1 lb medium raw shrimp, peeled, deveined
  • 3 tbsp fresh parsley, chopped
  • 1 lemon, cut into 4 wedges

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Directions

  1. Cook pasta according to package directions. Drain and set aside
  2. In a large skiller over medium heat, simmer garlic in olive oil and butter for 2 min.
  3. Add bell pepper, wine, lemon juice, red pepper flakes, salt and pepper. Cook until bell pepper is tender, about 3 min.
  4. Add shrimp and cook until they turn pink, about 4 min.
  5. Add parsley and remove from heat.
  6. Add pasta to scampi mixture and toss. Serve hot with lemon wedges.

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Carribean Jerk Salmon

Yields: 4 servings –  serving size: 1 fillet – calories: 240 – carbs: 9 g – fat: 8g 

Ingredients

  • 4-4 oz fresh wild salmon fillets
  • 1 cup Fiber  One cereal
  • 2 tbsp cajun seasoning
  • salt and pepper

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Directions

  1. Preheat oven to  350F
  2. Line a baking pan with aluminum foil and spray with non stick cooking spray.
  3. Using a food processor, grind cereal to breadcrumb consistency.
  4. In a dish, combine crushed cereal, salt pepper and cajun seasoning
  5. Dip salmon fillets in breadcrumb mixture and cover completely.
  6. Place salmon in baking pan.
  7. Cook salmon fillets for 18-20 min to desired wellness

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Crispy Salmon Burger

Yields: 6 servings – serving size: 1 salmon patty on bun with 1 tbsp cillie lime sauce + 1/3 cup spring mix  – calories: 290 – carbs: 38g – fat: 13g WWP+ :9

Ingredients

  • Burgers: Three, 5 oz cans pink salmon, skinless, boneless pouches
  • 3/4 cup whole grain breadcrumbs
  • 1 small red onion, diced
  • 1 tbsp Dijon mustard
  • 1/2 tbsp light mayo
  • 1 tbsp lemon juice
  • 1 tsp ground cayenne pepper
  • salt and pepper
  • 2 cups spring mix
  • 6 whole wheat buns
  • 2 lemons, cut into 6 wedges
  • Cilii Lime Sauce:
  • 6 tbsp light mayo
  • 1 lemon, juiced
  • 1 tbsp chili powder

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Directions

  1. Preheat oven to 375F. Lightly coat a baking sheet with nonstick cooking spray and set aside.
  2. In a mixing bowl, use your hands to combine salmon, breadcrumbs, red onion, mustard, mayo, lemon juice, cayenne pepper, salt and pepper.
  3. Shape mixture into 6 equally sized burger patties, about 3/4 cup per patty. Evenly space the patties on baking sheet. Lightly spray the tops of burgers with nonstick cooking spray. Bake for 20 min or until golden brown.
  4. Meanwhile, make the chili lemon sauce by whisking mayo, chili powder and lemon juice in a small bowl. Set aside.
  5. When burgers are cooked through, remove from oven. Serve burgers on buns, topped with 1 tbsp chili lemon sauce, 1/3 cup spring mix and a lemon wedge.

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Tilapia  Lettuce Wraps

Yields: 4 servings – serving size: 2 wraps w/ 4 oz tilapia per wrap – calories: 300 – fat: 8g – carbs: 10g – WWP+: 7

Ingredients

  • 1 tsp olive oil
  • 1 small onion, diced
  • 3 tbsp garlic, minced
  • 2 lbs tilapia fillets
  • 2 medium tomatoes, diced
  • 1/2 cup fresh cilantro, diced
  • 1 lemon, juiced
  • salt and pepper
  • 8 large romaine leaves
  • 1 ripe avocado, thinly diced

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Directions

  1. In a large skillet, heat olive oil over medium heat. Add onion and garlic. Cook for 2 min.
  2. Add tilapia to skillet and cook 3-4 min on both sides until fish turns white.
  3. Break up fish into small pieces with spatula and mix onion and garlic.
  4. Add tomatoes, cilantro , lemon juice, salt and pepper. Stir. Cook for another 3-5 min.
  5. Arrange lettuce leaves on a plate. Spoon 1/3 cup fish mixture down the center of each leaf.  Top with avocado. (to prevent avocados from turning brown, squeeze lemon on top)

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Tuna Cakes with Chipotle Mayo Sauce

Yields: 4 servings – serving size: 1 tuna cake, 1/2 tbsp sauce – calories: 140 – carbs: 5g – fat: 7g – WWP+: 4 points

Ingredients

  • 3- 3oz pouches chunk light tuna
  • 1 small red onion, chopped
  • 1/3 cup whole wheat breadcrumbs
  • salt and pepper
  • 2 egg whites
  • Chipotle Mayo Sauce:
  • 1/4 cup light mayo
  • 1 tsp chili powder
  • 1 tsp lemon juice

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Directions

  1. In a medium bowl, fork tuna out from all 3 pouched. Combine remaining ingredients and mix well. Refrigerate tuna mixture for 1 hr before forming into patties (this helps patties stick together)
  2. Form into 4 equal size patties. Spray a medium sized skillet with non stick cooking spray. Cook tuna patties over medium low heat for about 3 min on each side or until both sides are golden brown.
  3. For chipotle sauce: In a small bowl, combine all ingredients and mix until smooth.
  4. To serve, top tuna cakes with chipotle sauce. Enjoy!

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Spicy ‘n’ Sweet Crab Cakes

Yield: 5 servings – serving size: 2 crab cakes – calories: 230 – carbs: 28g – fat: 7g – WWP+: 6 points

Ingredients

  • 1 lb crab meat , drained (you can also use pre -packed crab meat)
  • 1 tbsp dijon mustard
  • 1 tbsp low fat Miracle Whip
  • 5 tbsp whole wheat bread crumbs
  • 4 green onions, thinly sliced
  • 1 tbsp cajun seasoning
  • 1 tbsp paprika
  • 3 tbsp fresh parsley, chopped
  • 1 tbsp chili powder
  • salt and pepper
  • 1 egg
  • 1 egg white
  • 3/4 cup whole wheat flour
  • 2 tbsp olive oil

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Directions

  1.  In a large bowl, combine crab, mustard, Miracle Whip, breadcrumbs, green onions, parsley, chili powder, cajun seasoning, salt and pepper, egg and egg white. Fold mixture together making sure all ingredients are blended well.
  2. To make patties, use your hands to pack crab mixture into your palms and press into the shape of a disk about 1 inch thick.
  3. Transfet the patty onto a plate and repeat with the remaining crab mixture to make about 10 patties.
  4. Cover patties with plastic wrap and chill for at least 30 min or up to 24 hrs for firm crab cakes.
  5. To cook crab cakes, line a plate or baking sheet with parchment paper. Put the flour in a bowl. Gently dip each crab cake into flour and place on the parchment paper.
  6. Add 1 tbsp olive oil to the skillet and cook on both sides for 5-6 min or until golden brown. Repeat this step using the remaining 1 tbsp olive oil and the remaining crab cakes.
  7. Serve immediately with additional lemon wedges,  enjoy!

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HealthyTuna Casserole

Yields: 8 servings – serving size: 1/8 casserole – calories: 290 – carbs: 34g – fat: 5g – protein: 26g – WWP+: 8 points

Ingredients

  • 4 cups dry whole wheat egg noodles
  • 2 – 5oz cans albacore tuna in water
  • 3/4 skim milk
  • 1 tbsp honey mustard
  • 2 tbsp light mayonnaise
  • 6 oz can sliced mushrooms
  • 1 red bell pepper, diced
  • 1/3 cup whole wheat breadcrumbs
  • 10 3/4 can fat free cream of mushroom soup
  • Topping:
  • 1/4 cup whole wheat breadcrumbs
  • 3/4 cup Fiber One cereal
  • 1 tsp paprika
  • salt and pepper
  • 1 tsp onion powder
  • 1 tbsp light butter or margarine
  • 1 tbsp Italian seasoning

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Directions

  1. Preheat oven to 375F. Lightly coat a casserole dish with nonstick cooking spray and set aside.
  2. Prepare whole wheat eggs noodles according to package directions, drain and set aside.
  3. In a medium sized bowl, combine tuna, milk, honey mustard, mayo, mushrooms, bell pepper, salt, pepper, breadcrumbs and cream of mushroom soup. Using spatula or wooden spoon, mix all ingredients together.
  4. Add egg noodles to tuna mixture and stir to cover egg noodles with mixture.
  5. Transfer tuna mixture to casserole dish.
  6. For topping, using a blender or food processor, crush cereal to a breadcrumb like consistency.
  7. In a small bowl, melt light butter in the microwave for a few seconds
  8. In a separate bowl, mix breadcrumbs, cereal, paprika, onion powder, Italian seasoning, salt and pepper to make your breadcrumb topping.
  9. Add melted butter to breadcrumb topping mixture and stir together.
  10. Using your hand, evenly distribute breadcrumbs mixture and breadcrumbs over casserole.
  11. Bake casserole in oven for 25-30 min until hot and bubbly.

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Crispy Blackened Salmon

Yields: 4 servings – calories: 270 – carbs: 8g – fat: 11g – WWP+: 7 points

Ingredients

  • Four, 4 oz wild salmon fillets
  • 1 tbsp cajun seasoning or blackened seasoning
  • salt and pepper
  • 1 cup Fiber One cereal

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Directions

  1. Preheat oven to 350F
  2. Line a baking sheet with parchment paper (easy cleanup)
  3. In a food processor, blend cereal until crushed to a breadcrumb like consistency.
  4. Add salt, pepper and cajun or blackened seasoning to cereal.
  5. Dip salmon into seasoning and press seasoning onto salmon until completely covered with the seasoning mixture.
  6. Place salmon on baking sheet, skin side down
  7. Bake for 20-25 min

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No Bake Lobster Roll

Yields: 4 servings calories: 200 – carbs: 36g – fat: 2g – WWP+: 5 points

Ingredients

  • 10 oz lobster meat (or imitation), cooked, chopped
  • 1 medium tomato, diced
  • 1/4 cup celery, finely chopped
  • 3 tbsp light mayonnaise
  • 3 tbsp green onion, finely chopped
  • 2 tbsp fresh tarragon, finely chopped
  • 1 lemon, juiced
  • salt and pepper
  • 4-8 leaves from lettuce
  • 4 wheat Bolillo rolls with centers hollowed out OR New England style hot dog buns

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Directions

  1. Combine all ingredients, except lettuce and rolls in a medium size bowl.
  2. Place leafy lettuce in buns. Spoon the lobster mixture into each bun and serve!

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Salmon Burgers with Salad

serves: 5 – size: 1 burger with salad – calories: 270 – carbs: 16g – fat: 12g – points+:8pt – smart points: 6

Ingredients

  • 16 oz wild salmon fillet, skin removed
  • 1 tsp olive oil
  • 1/3 cup diced green onions
  • 1 cup kale, chopped
  • salt and pepper
  • 3/4 cup cooked quinoa
  • 2 tbsp dijon mustard
  • 1 tsp cajun seasoning
  • 1 large egg, beaten
  • salad:
  • 2 1/2 tbsp olive oil
  • 2 1/2 tbsp vinegar (balsamic or red wine)
  • 1/3 cup diced green onions
  • 1 1/4 cup dijon mustard
  • salt and pepper
  • 10 loose cups baby arugula or baby spinach
  • 1 large tomato, diced

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Directions

  1. In a small bowl, wisk olive oil, vinegar, green onions, salt and pepper.
  2. Cut about a 4 oz piece off of the salmon and place in a food processor or chopper to finely chop. This will help hold the burger together. With a knife, finely chop the remaining salmon, transfer to a large work bowl.
  3. Heat a large nonstick skillet over medium heat, add the oil and saute green onions and kale. Season with salt and pepper and cook over medium heat until wilted and tender, about 4-5 min.
  4. Transfer to the bowl with salmon along with quinoa, dijon, cajun seasoning, and egg. Mix to combine, then form into 5 patties, aabout 1/2 cup each.
  5. Lightly heat a nonstick grill pan or skillet over medium heat, when hot, sparay with oil and add the salmon patties. Cook 4-5 min, then gently turn and cook an additional 4-5 min, or until cooked through.
  6. Toss the dressing with the arugula and tomatoes, divide into 4 plates, top each salad with a salmon burger. (you can use a whole wheat bun if desired, just include it’s nutritional content)

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Pepper ‘n’ Honey Glazed Shrimp

Yields: 4 servings – calories: 220 – carbs: 10 g- fat: 7g – protein: 27g

Ingredients

  • 2 lb  medium raw shrimp, deveined, tails removed
  • 1/4 cup low sodium soy sauce
  • 3 tbsp honey
  • 1 tbsp black pepper
  • 1 .5  tbsp olive oil
  • 1 tbsp ground ginger

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Directions

Whisk together all the ingredients for the marinade, except the shrimp. Place shrimp in a sealed bag or container and pour the marinade over the shrimp. Refrigerate for 30 min.

Empty shrimp and all of marinade into a pan over medium heat and cook for about 10-15 min, until shrimp is thoroughly cooked, stirring frequently. 

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SANDWICHES+WRAPS

Steak Fajita Pitas

serves: 4- size: 1/2 pita with filling – calories: 270 -carbs: 20g – fat: 11g – WWP+:7

Ingredients

  • 12oz flank steak
  • salt and pepper
  • 1 tbsp olive oil
  • 1 red bell pepper, sliced long
  • 1 green bell pepper, sliced long
  • 1 small red onion, sliced long
  • 2 tbsp fajita seasoning (envelope or spice jar)
  • 4 large romaine lettuce leaves
  • 2 whole wheat pitas, halved

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Directions

  1. Heat a large skillet with 1 tbsp olive oil to medium high heat. Sprinkle salt and pepper on steak. When skillet is hot, add steak and sear for 1 min on each side. Turn heat down to medium and cook 3 min on each side for medium rare or until desired doneness. Set aside. Don’t drain juices.
  2. In the same skillet, over medium high heat, add veggies. Cook 3-5 min or until veggies are crisp.
  3. Add fajita seasoning and mix until veggies are well cooked. Remove from heat.
  4. Slice steak into 1/2 inch strips (about 24)
  5. Stuff each pita half with equal amounts of veggie mixture, lettuce, and fajita mixture. Add avocado if desired.  Enjoy!

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Buffalo Chicken Wraps

serves: 4- size: 2 wraps- calories:330 – carbs: 28g – fat: 9g – WWP+:8

Ingredients

  • 3 cups low fat chicken broth
  • 1 lb boneless skinless chicken breasts
  • 4 slices reduced fat cheddar cheese
  • 6 oz nonfat plain Greek yogurt
  • 1/3 cup Frank’s Red Hot Sauce
  • 1 small red onion, diced
  • salt and pepper
  • 1 package 9″ whole wheat tortillas or Flat Out Breads (next to market’s deli)
  • 4 large romaine lettuce leaves
  • 1 large tomato, diced

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Directions

  1. In a sauce pan over medium heat, add chicken broth and chicken. Cover and bring to a boil. Turn heat down to medium low and simmer for 10-12 min or until chicken is cooked through. Remove from heat. Drain liquid and allow chicken to cool before shredding it.
  2. In a mixing bowl, combine yogurt, hot sauce, chicken onion, salt and pepper- gently mix until chicken is well coated.
  3. Warm tortillas in skillet on each side (or microwave)
  4. Place 1 slice cheese on each tortilla. Top with lettuce, tomato and onions
  5. Scoop 1/2 cup chicken mixture down the center of each tortilla. Top with  lettuce, onion, and tomato. Roll up and serve!

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BBQ Chicken Sandwiches with Spicy Avocado Spread

serves: 4 – size: 1 bun with 1/2 cup BBQ chicken + 1/4 cup of spicy avocado spread – calories: 350 – carbs: 33g – fat: 11g – WWP+: 9

Ingredients

Sandwiches:

  • 16 oz cooked boneless skinless chicken breast, shredded, (about 2 cups)
  • 1/2 cup barbecue sauce
  • 8 whole wheat sandwich buns

Spread:

  • 1 ripe avocado, diced, squeeze some lemon on top to prevent browning.
  • 1 lemon, juiced
  • 1/2 cup salsa
  • salt and pepper
  • lettuce and tomatoes, onion (optional)

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Directions

  1. Mix shredded chicken with BBQ sauce, gently toss until well mixed.
  2. For the spread: mix all spread ingredients until blended well.
  3. To serve: top sandwich buns with 1/2 cup BBQ chicken, about 1/4 cup spicy avocado spread, salt and pepper and any optional toppings.

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Spicy Italian Meatball Wrap

serves: 6 – size: 1 wrap – calories: 320- carbs:30g – fat: 6g – WWP+:8 

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 small red onion, finely chopped
  • 1/2 cup shredded parmesan cheese
  • 1 egg, whisked
  • 4 cloves garlic, minced
  • 1 tbsp parsley, chopped
  • 1 tbsp Italian seasoning
  • 1 tsp lemon zest
  • salt and pepper
  • 2 cups low sugar marinara sauce
  • 6 Flatout Flatbreads (next to market’s deli)
  • 1 large green bell pepper, diced
  • 2 small tomatoes, diced

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Directions

  1. Preheat oven to 400F
  2. Spray cookie sheet or baking sheet with non stick cooking spray.
  3. In a large bowl, mix ground chicken, onion, crumbs, parmesan, egg, garlic, lemon zest, salt and pepper with your hands, don’t over mix.
  4. Using a tablespoon, form mixture into 24 equal sized meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with about 1 tsp marinara sauce.
  6. Bake meatballs for 15-18 min until chicken is cooked through.
  7. Spread 2 tbsp of marinara sauce on each wrap. Place 4 mini meatballs in each wrap and fill with diced green bell pepper and tomato. Roll and serve!

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Chickpea ‘n’ Veggie Burger 

Yields: 1 serving (1 burger with bun) calorie: 300 – fat: 6g – carbs: 50g – WWP+: 8 – smart points: 9

Ingredients

  • 1 tsp olive oil
  • 1 tbsp garlic, minced
  • 1/2 small red onion, diced
  • 2 cups zucchini, grated
  • 2 cups carrots, grated
  • 2 tbsp sunflower seeds, no shells
  • 1 tbsp dijon mustard
  • 1 tsp Italian seasoning
  • salt and pepper
  • 1 15.5 oz can chickpeas (garbanzo)
  • 1 cup whole wheat breadcrumbs
  • 8 whole wheat sandwich buns

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Directions

  1. Preheat the oven to 375F and line 2 baking sheets with parchment paper or a silicone baking mat.
  2. After grating the zucchini, line a plate with 2-3 paper towels and let the zucchini rest for about 10 min, to remove some moisture.
  3. In a large skillet over medium low heat, add 1/2 tbsp oil, onion, garlic and cook for about 1 min, or until the garlic is fragrant.
  4. Add zucchini and carrots, cooking until the onions are translucent ( about 6 min) Season with salt, pepper and Italian seasoning, remove skillet from heat.
  5. In a food processor, pulse the sunflower seeds, mustard and chickpeas 2-3 times until the mixture holds together, but still has a lot of texture.
  6. Transfer the chickpea mixture to a large mixing bowl and add cooked vegetables, then add the breadcrumbs.
  7. Mix everything together until evenly incorporated. Shape 8 veggie burgers using a half cup measuring cup and gently flatten them out into about 4 inch circles.
  8. Place 4 veggie burgers on each prepared baking sheet and bake for 25 min, flipping them over at the halfway point.

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Turkey, Pesto Melt

Yields: 8 servings – serving size :.5 sandwich – calories: 250 – Carbs: 16g – fat: 3g

Ingredients

  • 8 slices cooked turkey breast
  • 1/3 cup pesto
  • 8 slices low fat mozzarella 
  • 8 slices whole wheat bread
  • 1 large tomato (8 slices)
  • 1 tbsp olive oil

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Directions

Spread olive oil one one side of each bread slick pan. Heat non stick pan on medium heat. Add bread olive oil side down. Add turkey, pesto and cheese. Grill until bread is golden brown on bottom, remove, add tomatoes and enjoy!

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Skinny Italian Caprese Sandwich

Yields: 4 sandwiches – serving size: 1/2 sandwich – calories: 260 – Carbs: 13g

Ingredients

  • 1 large tomato
  • 8 thick slices low fat mozzarella
  • 8 slices whole wheat
  • 8 tbsp pesto

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Directions

On a slice of bread, spread 1 tbsp pesto, then drop layer the mozzarella, tomato and mozzarella again. You can divide one big slice of cheese to make two layers, or leave it as one slice. Spread some pesto again on a new slice, then close the sandwich.

On grill or pan, cook both sides until cheese is melted.  Enjoy!

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Avocados ‘n’ Egg Salad Sandwich

Yields: 2 servings – serving size: 1 sandwich – Calories:240 fat: 18g – Carbs: 18g

Ingredients

  • 1 ripe avocado
  • 1 large boiled egg, peeled, chopped
  • 1/2 lemon, squeezed
  • salt and pepper
  • 2 slices whole grain bread

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Directions

Smash avocado with a fork, add chopped egg, lemon, salt and pepper. You don’t want to over mix, this will create an off color. Just mix until all ingredients are folded together. Serve between two slices of bread.

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Veggie, Sprouts, ‘n’ Cheese Wrap

Yields: 2 servings – serving size: 1/2 wrap – calories:220 – fat: 7g – Carbs: 30g

  • 1/4 cup grated carrots
  • 1/2 cup shredded romaine lettuce
  • 1/2 cucumber, cut in round slices, then halves
  • 1/2 cup bean sprouts
  • 1/3 cup diced tomatoes
  • 1/4 cup onions, diced
  • 1/3 cup shredded low fat mozzarella, or cheddar
  • 1/4 cup healthy dressing or spread, such as guacamole or hummus
  • 1 large whole wheat wrap

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Directions

Evenly distribute dressing or spread leaving about 2” on one end for folding. Add an even layer of cheese and all the fillings. Fold over and tuck the bottom.

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Easy ‘n’ Light BLT Wrap

serves:4 – size: 1 wrap – calories: 180 – carbs: 18g – fat: 8g – WWP+:5 smart points: 5

Ingredients

  • 8 slices center cut pork bacon
  • 4 Flatout Light Original Breads (by your market’s deli)
  • 4 tbsp light mayo
  • 8 romaine lettuce leaves
  • 1 large tomato, sliced in 8 thin rounds

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Directions

  1. Preheat the oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack on top of the foil.
  2. Lay the bacon strips on the rack and bake for 10-15 min, until desired crispness.
  3. To assemble the wraps: spread 1 tbsp of mayo on each wrap and layer 2 lettuce leaves, 2 slices of bacon, and 2 slices of tomato.
  4. Roll up like a burrito, slice in half and enjoy!

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Carmelized Onion Sliders with BBQ Chicken

Yields: 8 servings – serving size: 1 slider – calories: 280 – carbs: 30g – fat: 8g

Ingredients

  • 3 boneless skinless chicken breasts (1lb)
  • 2 tbsp olive oil , divided
  • 1/2 cup BBQ sauce 
  • salt pepper
  • 8 small whole wheat buns or rolls
  • 1 large red onion

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Directions

Cut the chicken fillets into 1/2 ” thick slices, cook in 1 tbsp olive oil on med-high heat until it loses it’s pink color and starts to brown, about 10 min. Add BBQ sauce, reduce heat to medium. Continue cooking uncovered until chicken has soaked up most of the sauce. In the meantime, prepare onions.

In a medium skillet, add remaining 1 tbsp oil; turn heat to low. When oil is hot but not smoking, add onion and cook until caramelized, about 15 min. 

Place slightly warmed buns or rolls on a plate. Evenly distribute chicken slices. Next, top chicken with onions and mushrooms. Add salt and pepper.

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Tomato, Spinach, ‘n’ Hummus Sandwich

Yields:4 servings – Serving size: 1 sandwich – Calories: 220 – Fat:5g – Carbs: 34g

Ingredients

  • 2 slices whole grain bread
  • 2 tbsp hummus
  • 3 tomato slices
  • 1/2 cup spinach or lettuce
  • salt and pepper

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Directions

Toast the bread. Spread hummus on the top of one slice of bread. Top with tomato slices and layer with spinach. Salt and pepper. Place the second slice of bread on top.

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Light Tuna Salad Wrap

serves: 3 – size: 1 cup salad+ 1 flatbread – calories: 270 – carbs: 18g – fat: 3g – WWP+:3

Ingredients

  • four, 5oz cans albacore tuna in water
  • 3  whole grain Flatout breads (usually found by store’s deli)
  • 1/4 cup plain nonfat Greek yogurt
  • 1/4 cup light mayo
  • 1 cup celery, finely chopped
  • 1 small red onion, finely chopped
  • 3 tbsp fresh parsley
  • 1 tbsp dijon mustard
  • salt and pepper

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Directions

  1. Drain the tuna well by placing a colander in the sink. Empty the tuna in it and gently press water out with a spatula.
  2. Add the rest of the ingredients to a large mixing bowl, stir to combine.
  3. Add the drained tuna and stir to combine, then divide equally into flatbreads.      Enjoy!

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Healthy Greek Quesadillas

serves: 4-  calories: 300 –  fat: 16g – carbs: 22g – WWP+: 9

Ingredients

  • 4  La Tortilla Factory whole wheat tortillas, large size
  • 2 cups  romaine lettuce, shredded
  • 12 oz boneless skinless chicken breasts, cooked and shredded (about 1 1/2 cups)
  • 1/2 cup reduced fat feta cheese crumbles
  • 1 cup part skim shredded mozzarella cheese
  • 1 red onion, diced
  • 1 cup cucumber, chopped
  • 1/2 cup grape tomatoes, quartered
  • 1/4 cup sliced black olives
  • 1/3 cup fresh parsley, chopped

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Directions

  1. Lightly coat one side of each tortilla with nonstick spray
  2. Over medium heat, place tortilla, sprayed side down, in a large nonstick skillet ( a pancake griddle works too) On one half of each tortilla add1/2 cup spinach, 3/8 cup chicken, 2 tbsp feta cheese, 1/4 cup mozzarella, 1/4 cup red onion, 1/4 cup cucumber, 2 tbsp grape tomatoes, 1 tbsp sliced black olives and 1 tbsp parsley. Drizzle 2 tbsp dressing onto tortilla.
  3. Fold tortilla in half. If the outside of the tortilla isn’t brown yet, cook for 1-2 min longer. Carefully flip quesadilla and cook until it is lightly golden brown on both sides and heated through.
  4. Repeat with remaining quesadillas.
  5. Cut each quesadilla in half so you have 2 triangles (one serving)

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Stuffed Pizza Quesadilla

serves:4 – size: 1 quesadilla – calories: 320 – carbs: 22 – fat: 16g – WWP+9

Ingredients

  • 2 tsp olive oil (1/2 tsp per tortilla)
  • 4 large (9″) La Tortilla whole wheat tortillas
  • 2 cups low sugar pizza sauce
  • 2 cups reduced fat shredded mozzarella cheese
  • 6 oz turkey pepperoni
  • 1 small red onion, minced
  • 1 small green bell pepper, diced
  • 1 small red bell pepper, diced
  • salt and pepper

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Directions

  1. Preheat a medium skillet over medium heat.
  2. Brush one side of a tortilla with 1/2 tsp olive oil and lay oil and lay oil side down in skillet. Spoon and spread about 2 tbsp of pizza sauce over tortilla.
  3. Sprinkle 1/4 cup cheese over half the tortilla, followed by the turkey pepperoni, 2 tbs onion, 2 tbsp green pepper, 2 tbsp red pepper, remaining cheese, salt and pepper.
  4. Fold the tortilla in half covering the filling and cook until the quesadilla is golden brown, about 2-3 min more.
  5. Carefully flip so the filling doesn’t fall out. Continue to cook until the other side is golden brown, about another 2-3 min more. Set aside and cover with foil to keep warm. Repeat with other tortillas or have several skillets going at once.
  6. Slice into half and serve each with a 1/4 cup of pizza sauce.

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Banana, Peanut Butter ‘n’ Protein Wrap

serves: 1- size: 1 wrap – calories: 300 – fat: 11g – carbs: 44 – protein: 14g – WWP+: 8

Ingredients

  • 1 whole ripe banana
  • 6” La Tortilla Factory whole wheat tortilla
  • 1 1/2 tbsp reduced fat creamy or chunky peanut butter

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Directions

  1. Spread peanut butter thinly onto wrap, leaving about 1/2 inch around the edges uncovered.
  2. Slice banana into thin slices and place in the center of wrap.
  3. Roll tight and enjoy!

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SALADS

 

Image result for breaded chicken salad

Crispy Chicken Salad

serves: 4 – size:6 pieces chicken+salad – points+:6- smart points: 6 – calories: 250 – carbs:13g – fat: 8g

Ingredients

  • olive oil spray
  • 5 cups shredded romaine
  • 1 small red onion, finely chopped
  • For the sauce:
  • 2 1/2 tbsp light mayo
  • 3 tbsp green onions, finely sliced+more for topping
  • 2 tbsp Frank’s Red Hot sauce

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Directions

  1. Preheat oven to 425F. Spray a baking sheet with olive oil spray.
  2. Place the olive oil in a bowl with the breadcrumbs in another.
  3. Beat egg in small bowl large enough to place chicken chunks in.
  4. Place the chicken chunks into the egg bowl. Dip chicken from egg bowl to breadcrumb mixture to coat, help coating by pressing crumbs onto chicken, then onto a baking sheet. 
  5. Lightly spray the top with olive oil spray then bake 8-10 min. Turn over then cook another 4-5 min or until cooked through.
  6. Meanwhile, combine the sauce in a medium bowl. When the chicken is ready, drizzle it over the top and enjoy!

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Avocado ‘n’ Egg Salad

serves: 6 – size: 1/2 cup – points+:4 – smart points:4 – calories: 150 – fat: 11g – 

Ingredients

  • 4 large eggs, hardboiled, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)
  • 1 medium hass avocado, cut into 1/2 ” pieces
  • 1 tbsp light mayo
  • 1 tbsp fat free Greek yogurt
  • 1 tbsp finely chopped chives
  • 1 tbsp balsamic vinegar
  • salt and pepper

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Directions

  1. Combine the egg yolks with the avocado, mayo, yogurt, chives, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt and pepper as needed.

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Buffalo Shrimp Dinner Salad

4 servings (3 cups salad, 7-8 shrimp, 1 tbsp dressing) calories:190 – fat:7g – carbs: 13g – WWP+ 5 -Smart Points: 5

Ingredients

  • Buffalo Spice Rub: 
  • 1 tsp ground cayenne
  • 1 tsp brown sugar
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp olive oil
  • 1 lb medium shrimp, raw, shelled, deveined (30-32 shrimp)
  • Salad:
  • 12 cups romaine lettuce, chopped
  • 2 stalks celery
  • 1/2 small red onion, finely chopped
  • 1/4 cup low fat blue cheese crumbles
  • Dressing: 
  • 1/2 cup low fat ranch dressing
  • 3 tbsp Frank’s Red Hot Sauce

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Directions

  1. In a large zip bag, combine the spice rub ingredients, and give the bag a good shake. 
  2. Add the shrimp to the bag, then shake them around to evenly coat.
  3. Heat a large skillet over medium-high heat, add the oil.
  4. Transfer the shrimp to the skillet. Cook the shrimp 30 seconds – 1 minute, then flip them to cook an additional 30 seconds on the other side, until pink. Set aside on a plate.
  5. In a large mixing bowl, toss together the lettuce, celery, onion, and blue cheese.
  6. In a small mixing bowl, whisk together the dressing ingredients and toss them into the salad with tongs.
  7. Add the set-aside shrimp, and toss to combine.

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Arugula Salmon Salad with Capers ‘n’ Parmesan

serves: 1 – size:1 salad – points+:8pts – smart points: 5 – calories: 280 – fat: 16g – carbs: 2 g – fat: 15g 

Ingredients

  • 1 1/2 cups baby arugula
  • 4 oz cooked wild salmon, skin removed
  • 1 tsp capers, drained
  • 1 tbsp balsamic vinegar
  • 1 tsp olive oil
  • 1 tbsp shaved parmesan
  • salt and pepper

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Directions

  1. Season raw salmon fillet with salt and pepper, then cook for about 10 min, either on the grill, broiled, or in a pan lightly sprayed with oil.
  2. Place arugula on dish, sprinkle with salt and pepper. Top with salmon and capers. Drizzle a little oil and vinegar on top and finish off with fresh shaved parmesan.

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BBQ Chicken Salad

serving size: 2 – size: 1 salad – points=:6 – smart points: 5- calories: 230 – carbs: 20 g- fat: 5 g 

Ingredients

  • 8 oz boneless skinless chicken breasts
  • 1 tsp all purpose seasoning (any seasoning salt)
  • cooking spray
  • 2 cups chopped romaine lettuce
  • 2 small tomatoes, diced
  • 1 corn on the cobb with the husk
  • 2 tbsp lowered fat ranch dressing
  • 1 tbsp BBQ sauce

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Directions

  1. Season chicken with the all purpose seasoning.
  2. Cook chicken on a grill, or grill pan sprayed with oil over medium heat for about 5 min on each side, or until the chicken is cooked through the center. Transfer to a cutting board and slice thin.
  3. Place the corn in the microwave for 4 min (or you can peel and boil in water for 5 min) Peel the husk off the corn, then cut the corn off the cobb. 
  4. Divide the lettuce, tomatoes, corn and chicken on two plates, then drizzle with BBQ sauce and dressing.

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Southwestern Bean Salad

serves: 6 – size: 1cup – points+:4pts – smart points: 4 – calories: 150 – fat: 5g 

Ingredients

  • 16 oz can black beans, drained
  • 9 oz cooked corn, fresh or frozen, thawed 
  • 1 large tomato, chopped
  • 1 small red onion, chopped
  • 3 scallions, chopped
  • 1 1/2-2 lemons, juice of
  • 1 tbsp olive oil
  • 3 tbsp fresh minced cilantro
  • 1 ripe medium hass avocado, diced with lemon squeezed on top (prevents from browning) diced.
  • salt and pepper

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Directions

  1. In a large bowl, combine beans, corn, tomato, onion, scallion,cilantro, salt and pepper.
  2. Squeeze fresh lemon juice to taste and stir in olive oil. Marinade in the fridge fro 30 min
  3. Add avocado just before serving.

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Image result for spinach elbow pasta salad

BLT Elbow Macaroni Salad

serves:7 – size: 1 cup – points+:4pts – smart points: 5 – calories: 140 – fat: 4 g -protein: 5g

Ingredients

  • 8 oz uncooked elbows, low carb or whole grain
  • 4 slices reduced fat center cut bacon
  • 2 large ripe tomatoes, diced small
  • 4 tbsp reduced fat mayo
  • 2 cups baby spinach
  • salt and pepper

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Directions

  1. In a large skillet, cook bacon on medium low until crispy on both sides.
  2. In a large pot of boiling water, cook pasta according to package directions.
  3. Chop tomatoes and combine it along with any accumulated juice with mayo and pepper in a medium bowl. Drain pasta and rinse with cold water to cool. Combine pasta with tomatoes and spinach, mixing well.
  4. Toss in bacon right before serving.

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Grilled Chicken Avocado ‘n’ Mango Salad

serves: 4  size: 1/4th – calories: 250 – carbs: 12g – fat:13g – smart points: 6

Ingredients

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 medium avocado, diced
  • 1 cup diced mango
  • 3 tbsp diced red onion
  • 6 cups chopped romaine lettuce
  • vinegarette:
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • salt and pepper

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Directions

  1. Whisk vinaigrette ingredients and set aside
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with romaine lettuce or divide into 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired.

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Fiesta Chickpea ‘n’ Blackbean Salad

serves::4 size: a little over a cup – calories: 3300 – carbs: 45g – fat: 10g – points+:7pts – smart points: 8

Ingredients

  • 3 cloves garlic, minced
  • 2 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • pinch red pepper flakes
  • salt and pepper
  • 15 oz can black beans, drained
  • 1 cup canned chickpeas, drained
  • 1 cup grape tomatoes, halved
  • 1/3 cup red onions, minced
  • 1/3 cup cilantro, chopped
  • 1 ripe medium avocado, diced

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Directions

  1. In a large bowl, combine the garlic, lemon juice, oil, crushed red pepper, salt and pepper.
  2. Add the black beans, chickpeas, tomato, onion and cilantro, mix well. When ready to eat, gently mix in avocado and serve right away or squeeze lemon juice on avocados to prevent them from browning.

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Grilled Chicken ‘n’ Spinach Salad with Balsamic Vinaigrette

serves: 4 – size: 1/4 – points+:5pts – smart points: 4 – calories:180 – carbs: 11g – fat: 7g

Ingredients

  • 4 boneless skinless chicken breasts (3oz each)
  • 7 oz bag baby spinach
  • 1 small red onion, finely chopped
  • 1 small red bell pepper, diced
  • 1 1/2 cups grape tomatoes, halved
  • 1 medium carrot, shredded
  • For the marinade:
  • 3 tbsp fresh squeezed lemon juice
  • 1 tbsp dried oregano
  • 1 tbsp garlic, minced 
  • salt and pepper
  • For the vinaigrette:
  • 1/3 cup basil leaves
  • 3 tbsp red balsamic vinegar
  • 2 tbsp chopped shallots
  • 1 tbsp water
  • 2 tbsp olive oil
  • salt and pepper

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Directions

  1. Combine the marinade ingredients- lemon juice, oregano, garlic, salt and pepper and pour over chicken, let it marinade in the fridge a minimum of two hours, but preferably 4-6 hours or longer.
  2. Place all vinaigrette ingredients in a blender and blend until smooth. Set aside.
  3. Preheat an indoor or outdoor grill to medium high. When the grill is hot, lay the chicken on the grill.
  4. Cook the chicken until well browned on both sides and firm, but not hard to the touch. Transfer to a plate when done.
  5. Divide spinach, onions, carrots, tomatoes and peppers on 4 plates. Top with the chicken and drizzle with dressing over each.

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Grilled Tuna ‘n’ Arugula with Lemon Vinaigrette

serves: 1 – size: 5oz tuna and salad – points+:8 – smart points:3 – calories: 290 – fat: 14g 

Ingredients

  • 5 oz sashimi tuna (sushi grade)
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • 3 cups baby arugula
  • 1 tsp capers
  • salt and pepper

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Directions

  1. Season tuna with salt and pepper
  2. Place arugula and capers on a plate. Combine oil and lemon juice, salt and pepper.
  3. Heat your grill to high heat. When grill is hot, spray grate with oil to prevent sticking, then place tuna on the grill, cook 1 min without moving. 
  4. Turn over and cook an additional minute, remove from heat and set aside on a plate.
  5. Slice tuna on the diagonal and place on top of the salad. Top with lemon vinaigrette. 

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Image result for chicken kebab salad

Mediterranean Chicken Kebab Salad

serves: 4 – size: 1/4th – points+:5 pts – smart points: 4 – calories:230 – fat: 7g – carbs: 8g

Ingredients

  • 1 lb boneless skinless chicken breast, cut into 1″ cubes
  • For the marinade:
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp garlic, crushed
  • salt and pepper
  • For the salad:
  • 1 1/4 cups cucumber, peeled
  • 1 1/3 cups diced tomato
  • 1/3 cup diced green bell pepper
  • 3 tbsp diced red onion
  • 1/4 cup sliced olives
  • 1 tbsp vinegar
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp fresh parsley
  • 1 tsp dried oregano
  • salt and pepper
  • 5 cups shredded lettuce
  • 1/2 cup feta cheese, crumbled
  • lemon wedge for serving

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Directions

  1. Marinade the chicken at least 2-3 hours or overnight. If using wooden skewers, soak in water for at least 30 min before grilling outdoors. (prevents over burning)
  2. Combine all salad ingredients except lettuce, in a bowl then set aside.
  3. Thread chicken on 4 skewers and cook on a hot grill until chicken is cooked through, about 10-12 min.
  4. Divide lettuce between four plates, top with tomato and cucumber salad, feta crumbles, and chicken. Serve with a lemon wedge.

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Image result for black bean fiesta bowl

Fiesta Shrimp Cobb Salad

serves: 6 – size: just over 2 cups – points+:7pts – smart points: 6 – calories: 280 – fat: 10g – carbs: 24g

For the shrimp:

  • 16 oz cooked large shrimp, peeled
  • chili powder
  • 1 tbsp lemon juice
  • salt

For the Salad:

  • 6 cups romaine lettuce, shredded
  • 15 oz black beans, rinsed and drained
  • 1 cup frozen corn, thawed
  • 2 tbsp red onion, divided
  • 2 tbsp cilantro, chopped
  • juice from 1/2 lemon
  • 1 cucumber, diced
  • 1 large tomato, diced
  • 1 ripe hass avocado, diced
  • 1 cup reduced fat Mexican blend shredded cheese

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Directions

  1. Rinse shrimp and chop into large chunks. Toss shrimp with a little salt, chili powder and lemon juice.
  2. Combine drained beans, corn, red onions, cilantro, lemon juice and salt to taste.
  3. In a large glass trifle dish or a clear bowl, layer salad ingredients starting with the lettuce, black bean mixture, cucumber, tomatoes, avocado, cheese and shrimp on top.

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Healthy Mediterranean Quinoa Salad

serves: 6 – size: 1 generous cup – points:+: 5 pts – calories: 140 – fat: 7g – carbs: 14g

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 small red onion, chopped
  • 1 lemon, squeezed
  • about 10 kalamata olives, pitted and sliced
  • 2 tbsp olive oil
  • 1 medium cucumber, peeled and diced
  • 1 cup grape tomatoes, quartered
  • 1/3 cup crumbled feta
  • salt and pepper

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Directions

  1. Rinse quinoa for about 2 min, using your hands.
  2. Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover, simmer covered 15 min. Remove from heat and keep covered an additional 5 min without lifting the lid, then fluff with a fork and set aside in a large mixing bowl to cool.
  3. While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze the lemon over it.
  4. Drizzle the olive oil over the quinoa, then add feta, salt and pepper and toss well. Add more lemon, salt or pepper if needed.

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PIZZAS+FLATBREADS

Healthy Southwestern Pizza

Yields: 4 servings – calories: 300 – carbs: 18g – fat 6g – protein: 23g

Ingredients

  • 1/2 lb lean ground turkey or beef
  • 2 tbsp hot sauce
  • salt
  • 3 large corn tortillas
  • 1 large tomato, diced
  • 1 cup vegetarian refried beans
  • 1 cup reduced fat shredded cheddar or Monterey Jack
  • 1 tbsp cumin

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Directions

Preheat oven to 350F. Brown turkey over medium-low heat in a skillet with 2 tbsp water, hot sauce, salt, and cumin, for about 10 min, until cooked through.

Place one tortilla on baking sheet. Spread with 1/3 cup of the beans, top with even layer of 1/2 cup cheddar, top with 1/3 of the meat, and drop another tortilla. Repeat with another layer. Don’t top the third layer with an additional tortilla. Instead, place chopped tomatoes on top of third layer.

Bake for about 10 min, until cheese is melted and tortillas are golden at the edges. Cut into 4 slices to serve. This can be eaten or topped with nonfat Greek yogurt and salsa to serve if desired.

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http://www.skinnymom.com/recipe-skinny-mexican-tortilla-pizza/

Mexican Tortilla Pizza

serves:5 – size: 1 pizza – calories: 320 – carbs:36g – fat:11g – WWP+:9

Ingredients

  • 1 14 oz can pizza sauce
  • 1 lb lean ground beef
  • 1 small red onion, chopped
  • 1 tbsp garlic powder
  • 1 tbsp chili powder
  • salt and pepper
  • 1 (4oz) can green chilies
  • 1 (15oz) can black beans, drained
  • 5 whole wheat tortillas (soft taco size)
  • 5 tbsp lowered fat sharp, shredded cheddar cheese
  • 1 roma tomato, diced
  • 10 large black olives, sliced
  • 10 tbsp shredded iceberg lettuce
  • 1 small jalapeno, sliced

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Directions

  1. Preheat oven to 350F 
  2. Place tortillas on 2 baking sheets and spray with cooking spray, bake for 4-6 min until slightly crispy.
  3. Heat a large skillet over medium high heat. Cook the onions and beef together, breaking beef apart as it cooks and no longer pink, about 8-10 min.
  4. Stir the pizza sauce in with the ground beef.
  5. Add chili powder, garlic powder, green chilies, salt and pepper and stir.
  6. In a medium microwave safe mixing bowl, microwave beans for 45sec- 1 min. Use a fork to mash up the beans.
  7. Evenly spread the bean mash onto the slightly crisp tortillas. Then evenly spread the beef mixture on top.
  8. Top each pizza with 1 tbsp cheese.
  9. Bake for 8-10 min, or until cheese is melted and the tortilla has finished crisping.
  10. Garnish each pizza evenly with tomatoes, olives and shredded lettuce.

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http://www.skinnymom.com/recipe-chicken-alfredo-pizza/

Light Chicken Alfredo Pizza

serves:16 – size: 1 slice – calories: 200 – carbs: 16g – fat: 8g- WWP+:5 smart points: 6

Ingredients

  • 3 cups low fat chicken broth
  • 1 lb boneless, skinless chicken breasts
  • 13.8 oz can Pillsbury Artisan Pizza Crust with whole grains
  • 1 1/2 cups light alfredo sauce
  • 3 cups baby spinach
  • 3 slices baked center cut bacon, crumbled
  • 1/4 cup reduced fat shredded mozzarella cheese
  • 1 tsp red pepper flakes

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Directions

  1. In a large stockpot over high heat, bring 3 cups of the chicken broth to a boil. Add the chicken breasts to the boiling water and cook for 20-25 min, or until the chicken is no longer pink in the center. Remove the breasts from the water and set on a plate to cool. When cool enough to touch, shred the chicken with a fork.
  2. Preheat oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack on top of the foil.
  3. Lay the bacon strips on the rack, bake for 10-15 min, until desired crispness.
  4. Meanwhile, lower the oven temperature to 350F. Spray a baking sheet with nonstick cooking spray and roll out the dough to about a 10×14″ rectangle. Pre bake the pizza crusts for 6 min.
  5. Evenly spread 1 1/2 cups of the alfredo sauce on the pre baked crust, leaving about 1 inch of crust without sauce.
  6. Layer the spinach, chicken, bacon, cheese and red pepper flakes on top of the sauce.
  7. Bake the pizza again for 4 min to melt the cheese.

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http://www.skinnymom.com/portobella-pizza-caps/

Portabella Pizzas

serves: 4 servings – size 2 pizzas – calories: 310 – carbs: 25g – fat: 12g – WWP+: 8 

Ingredients

  • 8 portobella mushrooms caps
  • 1 tbsp olive oil
  • 2 cups pizza sauce
  • 3 tbsp Italian seasoning
  • 2 cups reduced fat mozzarella cheese
  • 2 green bell peppers, diced
  • 1 red onion, diced
  • 1 white mushroom, sliced
  • 32 turkey pepperoni
  • salt and pepper

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Directions

  1. Preheat oven to 375F
  2. Lightly coat a baking sheet with nonstick cooking spray and place mushroom caps top side down, on a pan and brush lightly with olive oil.
  3. Place 1/4 cup of pizza sauce in each cap and sprinkle Italian seasoning on each cap.
  4. Sprinkle each cap with 1/2 cup mozzarella and top with even amounts of onion, bell pepper, mushrooms, pepperoni, salt and pepper.
  5. Bake for 15-18 min or until cap is tender.

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http://www.skinnymom.com/philly-cheesesteak-pizza/

Guilt Free Philly Cheese Steak Pizza

serves :8 – size: 1 slice – calories: 200 – carbs: 18g – fat: 8g – WWP+:5

Ingredients

  • 1 Boboli 12″ whole wheat, thin pizza crust
  • 1/4 cup lowered fat cream cheese
  • 1 tbsp olive oil, divided
  • 6 oz flank steak, thinly sliced into bite sized strips
  • salt and pepper
  • 1 green bell pepper, diced
  • 4 oz cremini mushrooms, sliced
  • 1 small red onion, diced
  • 4 cloves garlic, minced
  • 8 slices Sargentos Ultra Thin Provolone Cheese slices

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Directions

  1. Preheat oven to 450F. Place crust on baking sheet. Using the back of a spoon, evenly spread cream cheese over entire crust, leaving a 1/2 ” border, set aside.
  2. In a medium sized skillet, heat 1/2 tbsp olive oil over medium heat and add flank steak strips, salt and pepper, cook until meat is done. Remove steak from skillet and place in a medium sized bowl, set aside.
  3. In that same skillet, add remaining 1/2 tbsp olive oil. When oil is heated, add green bell peppers, mushrooms, onion, garlic, salt and pepper, and saute over medium heat. Saute until onions and mushrooms are tender, about 3-4 min.
  4. Add mushroom mixture to the steak bowl and mix well. Spread mixture over crust. Place provolone slices over pizza top.
  5. Bake for 8-10 min until the cheese on top is golden brown.

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http://www.skinnymom.com/skinny-bbq-chicken-flatbread/

BBQ Chicken Flatbread

serves: 4 – size: 1 flatbread – calories: 400 – carbs: 40 g – fat: 11g – WWP+:11 pts

Ingredients

  • 4 Flatout whole wheat flatbreads (usually next to market’s deli)
  • 16 oz boneless, skinless chicken breasts
  • 1 1/4 cup reduced fat, shredded cheddar cheese
  • 1 1/4 cup reduced sugar BBQ sauce
  • 2 1/2 cups black bean + corn salsa ( see below)
  • Black bean+corn salsa:
  • 1 can yellow corn, drained
  • 1 can black beans, drained
  • 1/2 red onion, diced

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Directions

  1. Preheat oven to 350F. Lay flatbreads on a cookie sheet.
  2. Bake at 350F for 5-10 min until edges are slightly brown.
  3. Remove flatbreads from oven and top with cheese then salsa then chicken.
  4. Drizzle BBQ sauce over top.
  5. Return topped flatbread to the oven for 10 min.
  6. For the black bean corn salsa, combine corn, beans and onion.
  7. Divide into 1 cup portions. You can freeze in baggies if you want, for future use.

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http://www.skinnymom.com/cheesy-bbq-chicken-pizza/

BBQ Chicken Pizza

serves:4 -size: 1/4 pizza – calories: 360 – carbs: 45g – fat: 10g -WWP+: 10

Ingredients

  • 12″ Boboli whole wheat thin pizza crust
  • 1 cup boneless, skinless rotisserie chicken, shredded
  • 1/2 cup + 2 tbsp barbecue sauce
  • 1 large red onion, cut into rings
  • 1 orange bell pepper, thinly sliced
  • 1/2 cup reduced fat mozzarella shredded cheese
  • 3 tbsp fresh cilantro, chopped
  • salt and pepper

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Directions

  1. In a small bowl, combine shredded chicken and 1/4 cup BBQ sauce. Make sure chicken is thinly coated.
  2. Spread 1/4 cup BBQ sauce over crust.
  3. Add chicken pieces evenly over the entire crust.
  4. Mix the 2 cheeses together and evenly sprinkle on top of the chicken.
  5. Top cheese layer with onionand bell pepper slices.
  6. Use a squirt bottle or a spoon to drizzle 2 tbsp barbecue sauce back and forth over pizza. Then sprinkle salt and pepper to taste.
  7. Bake at 420F for 10-15 min or until crust is golden browwn and cheese has melted.
  8. Remove from oven and top with cilantro. Slice and serve.

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http://www.skinnymom.com/ultimate-pizza-quesadilla/

Healthy Pizza Quesadilla

serves: 4  size: 1 quesadilla  calories: 320 – carbs: 22 – fat: 16g – WWP+: 9

Ingredients

  • 1 tbsp olive oil
  • 4 large 9″ whole wheat tortillas
  • 1 1/2 cups light pizza sauce (2tbsp per tortilla + 1/2 cup leftover for dipping)
  • 2 cups reduced fat shredded mozzarella cheese
  • 6 oz turkey pepperoni
  • 1 small onion, chopped
  • 1 medium green bell pepper, diced
  • 1 cup white mushrooms, thinly sliced
  • 1 tsp crushed red pepper

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Directions

  1. Preheat a medium skillet over medium heat.
  2. Brush one side of a tortilla with 1/2 tsp olive oil and lay oil side down in skillet. Spoon and spread 2 tbsp of pizza sauce over tortilla.
  3. Sprinkle 1/4 cup of cheese over half the tortilla, followed by the turkey pepperoni, 2 tbsp green peppers, 1/4 cup mushrooms, remaining cheese, and crushed red pepper.
  4. Fold the tortilla in half covering the filling and cook until the quesadilla is golden brown, about 2-3 min more.
  5. Carefully flip, so the filling doesn’t fall out. Continue to cook until the other side is golden brown, about another 2-3 min more. Set aside and cover with foil to keep warm. Repeat with other tortillas or have several skillets going at once.
  6. Slice into half and serve each with a 1/4 cup pizza sauce.

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http://www.skinnymom.com/skinny-florentine-flatbread/

Florentine Flatbread

serves: 8 – size: 1 flatbread – calories: 300- carbs: 30g – fat: 14 g- WWP+:9 pts

  • 1 tbsp margarine
  • 1 medium red onion, chopped
  • 4 cloves garlic, minced
  • 10oz frozen chopped spinach, thawed, drained and squeeze dried
  • 14 oz can artichoke hearts without oil, drained and chopped
  • 8 oz reduced fat cream cheese
  • 1 cup reduced fat sour cream
  • 1 tbsp chili powder
  • 1 tbsp olive oil
  • 1 cup reduced fat, shredded cheddar cheese
  • 1 large tomato, diced
  • 8 Flatout Flatbreads (usually next to market’s deli)

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Directions

  1. Preheat oven to 350F. In a large skillet on medium low heat, saute onion and garlic in the margarine until tender.
  2. Add the diced artichokes and drained spinach to the skillet. Saute for about 3 min.
  3. Add cream cheese, sour cream and chili powder to the skillet and mix well. Let mixture cook for about 5 min, stirring occasionally.
  4. Place flatbreads on a cookie sheet and lightly coat the tops of each flatbread with olive oil.
  5. Bake for 3 min, remove from oven.
  6. Top each flatbread with 1/2 cup spinach/artichoke, 2 tbsp cheddar, and diced tomatoes.
  7. Bake topped flatbreads for an additional 5 min.
  8. Turn your broiler on and watch the edges of the flatbreads turn golden and crispy.

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http://www.skinnymom.com/skinny-roasted-veggie-and-ricotta-pizza/

Roasted Veggie ‘n’ Ricotta Pizza

serves: 4 – size: 1/4 recipe – calories: 340 – carbs: 44g – fat: 12g – WWP+9

Ingredients

  • 1 Boboli whole wheat Thin Pizza Crust
  • 1 large red bell pepper, diced
  • 1 medium zucchini, cut into 1/4 ” rounds
  • 1 medium red onion, diced
  • 1/2 cup yellow corn
  • salt and pepper
  • 1 tbsp olive oil
  • pinch of flour
  • 1 tbsp Italian seasoning
  • 1/2 cup pizza sauce
  • 1 cup lowered far mozzarella cheese
  • 1/3 cup part skim ricotta cheese
  • 1 tbsp red pepper flakes

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Directions

  1. Place oven rack in the lowest setting and place pizza stone or pan or sheet on rack. Preheat oven to 500F.
  2. Combine red bell pepper, zucchini, onions and corn in a medium size bowl. Add salt, pepper and drizzle with about half of the olive oil. Toss.
  3. Arrange vegetables on baking sheet. Bake at 500F for 15 min.
  4. Meanwhile, sprinkle a lightly floured pizza pan, stone, or sheet with flour. Place pizza crust on prepared pizza pan.
  5. Spread sauce evenly on dough, leaving a 1/2″ border. Brush pizza border with olive oil. Sprinkle Italian seasoning on top of the oil.
  6. Sprinkle 1/2 cup mozzarella over sauce, and top with roasted vegetables. Sprinkle the remaining 1/2 cup of mozzarella over vegetable mixture.
  7. Dollop with ricotta and shake on red pepper flakes
  8. Slide pizza onto preheated pizza pan.
  9. Bake at 500F for 5 min or just until the cheese melts. Top with fresh basil if desired.   Enjoy!

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http://www.skinnymom.com/skinny-mini-caprese-pizzas/

Mini Caprese Pizzas

serves: 6 – size: 2 pizzas(1 whole english muffin) – calories: 250 – fat: 11g – carbs: 30g – WWP+: 8 pts

Ingredients

  • Oven roasted tomatoes:
  • olive oil flavored cooking spray
  • 35 grape tomatoes, halved
  • 1 tbsp garlic powder
  • 1 tbsp basil
  • Pizzas:
  • 6 whole grain english muffins
  • 1 1/2 cups oven roasted tomatoes
  • 2 cups baby spinach
  • 1/4 cup oregano
  • 8 oz lowered fat mozzarella, sliced or chopped into small cubes
  • 1 tbsp balsamic vinegar

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Directions

  1. Tomatoes: Preheat oven to 400F. Slice and spray tomatoes with nonstick cooking spray and place in a ziplock plastic bag. Add the garlic powder and basil. Shake the bag to mix.
  2. Place tomatoes on a spray coated baking sheet. Roast 5-10 min until skins begin to pop and wrinkle.
  3. Pizzas: Split the english muffins and lie open faced on a baking sheet.
  4. Divide and place the spinach on each muffin and top with mozzarella and oven roasted tomatoes.
  5. Bake for 10-12 min or until the cheese has melted
  6. Drizzle lightly with vinegar and sprinkle with basil before serving.

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http://www.skinnymom.com/skinny-pizza-wrap/

Healthy Pizza Wrap

serves: 1 – size: 1 wrap – calories: 250 – carbs: 24g – fat: 10g – WWP+:7 

Ingredients

  • 1 Flatout Flatbread, whole wheat (usually next to market’s deli)
  • 4 tbsp light pizza sauce
  • 1 tbsp Italian seasoning
  • 17 slices turkey pepperoni
  • 1/4 cup reduced fat shredded mozzarella cheese

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Directions

  1. Spread pizza sauce on wrap.
  2. Top sauce with Italian seasoning, pepperoni slices and sprinkle with cheese.
  3. Roll wrap tightly. You can eat this cold, or pop in the microwave for 1 min, or until the cheese melts.

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http://www.skinnymom.com/skinny-taco-flatbread/

Light Taco Flatbread

serves: 4 – size: 1 flatbread

Ingredients

  • 1/2 lb extra lean ground sirloin (look for 90% or less)
  • 1 large tomato, diced
  • 1 cup shredded lettuce
  • 1/2 can fat free refried beans
  • 1/4 cup sliced black olives
  • 1/4 cup sliced jalapenos
  • 1/3 cup diced green chilies
  • 1 small onion, diced
  • 1/2 cup reduced fat shredded mexican cheese
  • 1/2 cup tomato salsa
  • taco seasoning, using about 1/2 of mix and 1/4 cup water 
  • 4 Flatout Flatbreads, whole wheat (usually found by market’s deli)

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Directions

  1. Preheat oven to 350F.
  2. Spray a medium size skillet with cooking spray.
  3. Add onion, green chilies, and jalapenos, and brown for 2-3 min.
  4. Add ground sirloin to onion and peppers and brown ground sirloin over medium heat until no longer pink.
  5. Drain meat and onions and return to pan.
  6. Add taco seasoning to ground sirloin and 1/4 cup water.
  7. Stir over medium heat and simmer until liquid is almost gone.
  8. Add a thin layer of refried beans to each flatbread.
  9. Top each flatbread with ground sirloin and sprinkle with cheese.
  10. Using a large cookie sheet or baking sheet, place flatbreads in oven and cook for 5-7 min until cheese is melted and the flatbread is crispy.
  11. Remove flatbreads from oven and add tomatoes, shredded lettuce and black olives.    Enjoy!

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http://www.skinnymom.com/skinny-chicken-enchilada-flatbread/

Chicken Enchilada Flatbread

serves: 4- size: 1 flatbread – calories: 350 – carbs: 28g – fat: 12g – WWP+9

Ingredients

  • 1 cup red enchilada sauce
  • 1 cup shredded chicken , (you can create by boiling 1 average sized chicken breast, then shredding after fully cooked)
  • 1/2 cup reduced fat shredded cheese
  • 1 small red onion, diced
  • 4 oz can diced green chilies
  • 1 tsp crushed red peppers
  • 1 cup cilantro, chopped
  • 4 Flatout Flatbreads, whole wheat (usually located by market’s deli)
  • 1tsp olive oil

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Directions

  1. Preheat oven to 400F
  2. In a medium skillet over medium heat, add olive oil.
  3. Add onion and green chilies to olive oil and cook for 2-3 min until softened.
  4. Add cooked chicken and 1/2 red enchilada sauce to onions and peppers.
  5. Simmer chicken and sauce for 2-3 min while stirring.
  6. Spoon a small amount of the extra red enchilada sauce over each flatbread and spread evenly until sauce is almost touching the edges.
  7. Add even amounts of chicken to each flatbread.
  8. Sprinkle cheddar on top of chicken.
  9. Place flatbreads onto large baking sheet and place in oven for 5-7 min until cheese has melted and flatbreads have started to become crispy.
  10. Remove flatbreads from oven and sprinkle with cilantro and serve!

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MEXICAN

Image result for black bean corn quesadilla

Black Bean ‘n’ Corn Quesadilla

serves: 4 – size: 1 quesadilla – WWP+:8 – calories: 290 – carbs: 23g – fat: 14g

Ingredients

  • 15oz can black beans, drained
  • 1 cup frozen yellow corn
  • 1/2 cup reduced fat Mexican cheese, shredded
  • 1 cup fresh cilantro, chopped, divided
  • 1 cup tomato salsa, divided
  • 4 – 9″ whole wheat tortillas
  • 1 ripe avocado, diced
  • 1 tbsp olive oil

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Directions

  1. Combine beans, corn, cheese, cilantro, and 1/2 cup salsa in a bowl.
  2. Place tortillas on a large baking sheet or platter.
  3. Spread filling on half of each tortilla
  4. Fold tortillas in half, pressing to flatten.
  5. Add oil in large frying pan and brown tortillas on medium low heat until cheese is melted, flipping once, about 3-4 min on each side.
  6. Repeat until all tortillas are golden brown and cheese is melted.
  7. Slice in halves and top with remaining salsa, cilantro, avocado, and any other toppings of your choice.

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Image result for mexican cheeseburger avocado

Mexican Ranch Burgers

serves: 4 – size: 1 patty – calories: 160 – fat: 5g – carbs: 2g WWP+: 4

Ingredients

  • 1 lb extra lean ground beef
  • 1/2 packet ranch salad dressing, dry mix only
  • salt and pepper
  • Optional:
  • 4 whole wheat buns
  • 2 reduced fat pepper jack cheese slices, or favorite cheese, cut in half
  • avocado
  • red onion

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Directions

  1. Turn outside grill on medium heat, or skillet for indoors.
  2. In a medium size bowl, mix lean ground beef, ranch dressing mix, salt and pepper.
  3. Form lean ground beef into four, 4 oz patties.
  4. Place patties onto grill or pan and cook for 10-15 min, making sure to cook both sides evenly. 
  5. Optional: Top each patty with 1/2 slice of reduced fat cheese and serve.

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Image result for huevos rancheros recipes

Skinny Huevos Rancheros

serves: 6 – size: 1 prepared tortillas and egg – calories: 215 – carbs: 28g – fat: 8g – WWP+: 6 – smart points: 6

Ingredients

  • 1 tsp olive oil
  • 1 small red onion, diced
  • 15 oz can black beans, drained
  • salt and pepper
  • 1 tsp chili powder
  • 10 oz jar favorite salsa
  • 6 eggs
  • 6  -9″whole wheat  tortillas
  • 1/3 cup reduced fat mild cheddar, shredded
  • 1/2 cup chopped cilantro

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Directions

  1. In a large skillet, heat 1 tsp olive oil over medium heat. Add onions and cook 2-4 min until soft.
  2. Add the black beans, chili powder, salt and pepper. Cook for an additional 2 min, stirring frequently.
  3. Transfer the bean and onion mixture to a large mixing bowl, and mash the beans with a fork, set aside.
  4. Before serving, heat each tortilla in a dry skillet on medium high heat for about 30 seconds on each side.
  5. Spread 1/4 cup bean mixture on each tortilla, and spoon 1/4 of the salsa over the bean mixture.
  6. For sunny side up eggs: Spray a large skillet with cooking spray. Heat  over medium low heat and crack the eggs into the skillet. Work in batches depending on how big the skillet is.
  7. Cook them until the whites are firm, then cover with a lid to steam the tops of the eggs for about 1 min.
  8. Slide an egg on each prepared tortilla and garnish with 1 tbsp of shredded cheddar cheese and chopped cilantro.

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Image result for enchilada noodle bake

Easy Enchilada Noodle Bake

serves: 8 – size: 1 cup – calories: 390 – carbs: 32g – fat: 13g – WWP+: 9

Ingredients

  • 12 oz whole grain wide egg noodles
  • 2 oz plain non fat Greek yogurt
  • 10 oz red enchilada sauce
  • 2 cups reduced fat Mexican shredded cheese blend, divided
  • 2 cups frozen yellow corn
  • 1 lb lean ground turkey
  • 1 small red onion
  • 3 tbsp minced garlic
  • 1 tbsp chili powder
  • salt and pepper
  • 4 oz cream cheese
  • 1 cup chopped cilantro

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Directions

  1. Preheat oven at 350F. Lightly coat a 9×13″ baking dish with cooking spray and set aside.
  2. Cook egg noodles according to package directions
  3. In a large bowl, combine Greek yogurt, enchilada sauce, 1 cup cheese and frozen corn. Set aside.
  4. In a large skillet on high heat, cook ground turkey, about 8 min. Drain any fat. Add onion and garlic. Cook until onions are slightly tender. Add chili powder, salt,pepper and cream cheese and stir well. Reduce heat to low until cream cheese has softened and is evenly coating turkey.
  5. Combine turkey mixture with cooked egg noodles and stir in the Greek yogurt mixture. Pour evenly into baking dish and sprinkle top with remaining 1 cup of shredded cheese. Bake for 15 min.
  6. Top with cilantro and serve.

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Chicken Tortilla Soup for the Slow Cooker

serves: 6 – size: 1 3/4 cups + 2 tbsp tortilla chips – calories: 330 – fat: 4g – carbs: 50g 

Ingredients

  • 1 lb boneless skinless chicken breasts
  • 1 small red onion, diced
  • 1 (15oz) can black beans, drained
  • 1 (12oz) bag frozen corn kernels
  • 1 (8oz) can tomato sauce
  • 2 (10 oz) cans diced tomatoes
  • 6-7 green onions, chopped
  • 1 (1oz) packet taco seasoning
  • 1 (32 oz) containers low fat chicken broth
  • 3/4 cup favorite tortilla strips

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Directions

  1. Place the chicken in a slow cooker. Add the onions, black beans, corn, tomato sauce, diced tomatoes, green onions, taco seasoning, and chicken broth, and stir to combine. Cover and cook on high heat for 4 hrs or on low heat for 8 hrs.
  2. Remove the chicken and shred. Return the shredded chicken to the slow cooker and mix well.
  3. To serve, ladle the soup into bowls. Garnish each serving with 2 tbsp of tortilla strips.

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Chicken Tostadas

serves: 4 – size: 2 tostadas – calories: 420 – fat: 22g -carbs: 34g WWP+ 11

Ingredients

  • 8 corn tortillas (taco size)
  • 12 oz boneless skinless chicken breast
  • 2 cups romaine , shredded
  • 1 cup reduced fat, shredded Mexican cheese
  • 3 roma tomatoes, diced
  • 1 avocado, pitted, diced
  • 2 cloves garlic, minced
  • 2 limes, quartered

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Directions

  1. Preheat the oven to 350F.
  2. Place the chicken breast in a large stockpot. Add enough cold clean water to cover it by approx. 2-3 inches. Put the top on the pot and bring the water to a boil over high heat. Reduce the heat to medium once water is boiling and cover the pot again. Cook the chicken for 12-15 min over medium heat until chicken is cooked through..Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken breasts and set aside.
  3. In a small bowl, combine tomatoes, onion and garlic. Set aside.
  4. Place tortillas on two baking sheets and bake until slightly crispy, about 4-6 min.
  5. Put 1/4 cup of chicken and 2 tbsp of shredded cheese on each tortilla. Place them back in the oven and broil the cheese until just melted, about 2-3 min.
  6. Top each tortilla with a heaping 1/4 cup salsa, 1/8th the avocado and the juice from one lime slice.

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Light Cheese Enchiladas

serves: 4 – size: 2 enchiladas – calories: 340 – fat: 17g – carbs: 33g – WWP+: 10 

Ingredients

  • 1/2 cup low fat cottage cheese
  • 1/2 cup part skim ricotta cheese
  • 1 cup reduced fat, shredded Mexican cheese
  • 1 small red onion, chopped
  • 6-7 green onions, diced
  • 2- 10 oz cans red enchilada sauce
  • 8  -6″ whole wheat tortillas

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Directions

  1. Preheat oven to 350F. Spray a 9x 13″ baking dish with nonstick cooking spray and set aside.
  2. Combine cottage cheese, ricotta, onion, green onions in a small mixing bowl.
  3. Add 1/2 cup of the Mexican shredded cheese and mix well.
  4. Pour one can of the enchilada sauce in the bottom of the baking dish.
  5. Lay tortillas on clean work space and evenly distribute the cheese mixture, about 1 1/4 cup tortilla. Roll tortillas and place seam side down in the baking dish.
  6. Pour your second can of enchilada sauce over the rolled enchiladas, making sure all surfaces of the tortillas are covered or there will be crunchy spots.
  7. Bake in the oven for 15 min. Remove from the oven and top with the rest of the shredded cheese.
  8. Return to the oven and bake for an additional 10 min.

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Image result for chicken tamale pie

Guilt Free Chicken Tamale Pie

serves: 8 – size: 1/8 of pie – calories: 260 – fat: 7g – carbs: 32g – WWP +:7

ingredients

  • 12 oz boneless skinless chicken breast, cooked, shredded
  • 10 oz can red enchilada sauce
  • 2 egg whites
  • 1/3 cup skim milk
  • 14.5 oz can cream style corn
  • 6-8 green onions, diced
  • 1 packet taco seasoning, divided
  • 1/2 cup reduced fat, shredded Mexican blend cheese
  • 8.5 oz box corn muffin mix
  • fresh cilantro, chopped

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Directions

  1. Preheat oven to 400 F.
  2. In a large bowl, combine skim milk, egg whites, 1/2 taco seasoning, corn, muffin mix, and green onions.
  3. Stir ingredients until moist, then transfer mixture into a round pie plate coated with non stick cooking spray.
  4. Bake at 400 F for 20-25 min. Corn cake will be done when golden brown.
  5. While corn cake is baking, toss shredded chicken with remaining 1 tbsp taco seasoning in a small bowl.
  6. Remove corn cake from oven and pierce generously with fork, making indentations all over corn cake.
  7. Pour red enchilada sauce over pierced corn cake.
  8. Top enchilada sauce with chicken and sprinkle with cheese.
  9. Bake at 400 F for 10-15 min until cheese is melted.
  10. Remove from oven and let stand for 5 min.
  11. Cut into 8 equal size slices.
  12. Top with fresh cilantro and enjoy! 

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Sour Cream ‘n Chicken Enchiladas

serves: 8 – size: 1 enchilada – calories: 250 – carbs: 27g – fat: 9g – 

Ingredients

  • 1 (10 oz) can green enchilada sauce
  • 1 lb boneless, skinless chicken breasts
  • 1/2 cup light sour cream
  • 1 (10.5 oz) can Campbell’s condensed cream of chicken soup
  • 1/3 cup skim milk
  • 1 tsp olive oil
  • 1 small onion, diced
  • 1 (10 oz) can diced tomatoes
  • 6-8 green onions, chopped
  • salt and pepper
  • 8 large whole wheat tortillas
  • 3/4 cup shredded reduced fat Mexican blend cheese
  • 1 cup chopped fresh cilantro

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Directions

  1. Preheat oven to 350 F. Coat a 13×9 inch baking dish with cooking spray.
  2. In a medium skillet, heat the enchilada sauce over medium high heat. Add the chicken breasts and cook until cooked through, 7-8 min per side.
  3. Transfer the chicken breasts to a place to cool. After the chicken has slightly cooled, use two forks to shred the chicken and set aside.
  4. Meanwhile, return the skillet of enchilada sauce on low heat. Add the sour cream, chicken soup, and milk. Stir frequently for 2 -3 min, then remove from the heat.
  5. In a separate large skillet, heat the olive oil over medium high heat. Add the onions ans cook until translucent, 2-3 min. Stir in the diced tomatoes, green onions, salt, pepper, and the shredded chicken. Continue to stir frequently until the mixture is heated through, 2-3 min, then remove from heat.
  6. To assemble, fill each tortilla with a heaping 1/3 cup of the chicken mixture. Tightly roll each tortilla and place seam side down in the prepared baking dish.
  7. Pour and evenly spread the sour cream sauce over the enchiladas and sprinkle with the cheese. Bake until the cheese is melted and bubbly, 18-20 min.
  8. Serve garnished with cilantro.

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Mexican Stuffed Shells

serving size:3 stuffed shells – calories: 250 -carbs: 34g – fat: 6g  WWP+: 6 

Ingredients

  • 12 oz box jumbo pasta shells
  • 15 oz can black beans, drained
  • 15 oz can yellow corn, drained
  • 4 oz reduced fat cream cheese
  • 2.25 oz can sliced black olives, drained
  • 1 small red onion, diced
  • 1 green bell pepper, diced
  • 2 cups tomato salsa
  • 1 tsp olive oil
  • 1 cup reduced fat Mexican blend shredded cheese
  • 3 tbsp taco seasoning
  • 1/4 cup water

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Directions

  1. Preheat oven to 350F.
  2. Bring water to a boil in a stock pot. Add jumbp shells and cook according to package instructions. Drain pasta ans set aside.
  3. While pasta is boiling, in a large skillet over medium heat, add 1 tsp olive oil, onions, and green bell pepper. Brown for 2-3 min, until peppers and onions have softened.
  4. Next, add the black beans, taco seasoning, and water to onion and peppers.
  5. Stir and cook for 1-2 min.
  6. Next, add cream cheese to the black bean and corn mixture, stir occasionally  for 3-4 min until cream cheese has melted and is mixed well with black bean and corn mixture.
  7. In a 9×13″ casserole dish or similar size, pour 2 cups salsa in the bottom of the dish to completely cover.
  8. Using a spoon, fill each cooked shell with about 1 tbsp of the black bean and corn filling. Place filled shells in casserole dish, filled side facing up.
  9. Sprinkle shells with cheese.
  10. Bake shells uncovered for 15-20 min until cheese has melted and salsa is bubbling.

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Taco Stuffed Peppers

serves: 4 servings – size: 1/2 pepper+filling – calories: 190 – fat: 3g – carbs: 4g- WWP+ 3 pts

Ingredients

  • 2 large bell peppers, halved lengthwise+ seeded (favorite color)
  • 1 lb lean ground turkey
  • 2 tbsp taco seasoning
  • 1/2 cup tomato salsa
  • 1/4 cup reduced fat sharp cheddar cheese

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Directions

  1. Preheat oven to 350F.
  2. Brown ground turkey in a large skillet on medium heat.
  3. Add 1 tbsp water and the seasoning to the turkey, stir.
  4. Add salsa. If meat seems too dry, add a little more. Turn heat to low when turkey is heated thoroughly.
  5. Add cheese and mix well.
  6. Cut bell peppers in half, top to bottom. Cut a semi circle around the stem and remove the stem and seeds in one cut. 
  7. Repeat until you have four halves.
  8. Place halves two at a time in boiling water for 3-5 min. The “skin” will lose a little brightness after the cook. (peppers will be slippery, tongs should be helpful)
  9. Place peppers in a baking dish open side up and fill with your meat mixture.
  10. Bake in the oven for 20-25 min.

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Shredded Pork Tacos for the  Slow Cooker

serves: 4 – size: 2 tacos – calories: 400 – carbs: 32g – fat: 12g – WWP+: 11

Ingredients

  • 1/2 cup water
  • 1 1/2 lb pork tenderloin
  • 1 (15oz) jar favorite tomato salsa
  • 1 tbsp chili powder
  • 1 tbsp brown sugar
  • salt and pepper
  • 4 cloves garlic, minced
  • 8 – large whole wheat tortillas
  • 2 cups purple cabbage, shredded
  • 1 medium tomato, diced
  • 1/2 cup reduced fat shredded Mexican cheese

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Directions

  1. Place water and pork tenderloins in a slow cooker.
  2. In a medium size bowl, mix salsa, chili powder, brown sugar, salt, pepper and garlic, and pour over pork tenderloin.
  3. Cook on low for 8 hrs or on high for 5 hrs.
  4. Remove pork tenderloin from the slow cooker and shred using a fork, pull against the grain of the meat. Return shredded pork to the slow cooker and cook for an additional 15 min.
  5. Serve 1/2 cup pork on warm tortillas with shredded lettuce, 2 tbsp tomatoes, and 1 tbsp cheese on each tortilla.

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Shrimp Tacos

serves: 10 – size: 1 taco – calories: 190 – fat: 6g

Ingredients

  • Marinade + Dressing: 
  • 1 cup cilantro, finely chopped
  • 1/3 cup lemon juice
  • 1 tbsp honey
  • 1 tsp chili powder
  • salt and pepper
  • Tacos: 
  • 1 lb medium shrimp (cleaned with tails removed)
  • 4 cups finely shredded cole slaw mix
  • 1 package small whole wheat tortillas

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Directions

  1. Marinade: In a small bowl, whisk together all the ingredients for the marinade only, stir well.
  2. Heat broiler to high. In a medium size bowl, combine 1/4 cup of the marinade and the shrimp.
  3. In a second medium size bowl, combine remaining marinade and the cole slaw mix. Let both marinade for 15 min.
  4. Transfer shrimp to broiler pan. Broil a few inches from heat for 5-7 min, turning once.
  5. Warm a tortilla in microwave for 10 seconds. Top with 4 or 5 shrimp and 1/4 cup slaw. Repeat with all ingredients.

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