Spicy Italian Sausage ‘n’ Peppers

serves: 4 – size: 1 cup – calories: 200 – carbs: 12 – fat: 9g

Ingredients

  • 1 1/4 lbs lean spicy Italian turkey sausage
  • 1 tbsp olive oil
  • 3 tri colored bell peppers, thinly sliced
  • 1 large onion, sliced
  • 15oz can diced tomatoes with seasoning
  • 4 cloves garlic, minced
  • salt and pepper
  • 1/2 cup water
  • 1/3 cup basil 
  • 3 tbsp parmesan

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Directions

  1. Preheat broiler
  2. Pierce the sausage all over with a fork, arrange on a baking sheet and broil, for about 8-10 min, flip halfway through. They should be golden brown but won’t be fully cooked. Transfer to a cutting board and cut 3/4″ pieces on the diagonal.
  3. Meanwhile, heat the olive oil in a large skillet over medium high heat. Add the bell peppers and onions. Cook until onions are slightly golden brown and peppers are soft, about 5-8 min. Add the garlic, salt and pepper.Cook, stirring, for 1 more min. Remove pepper mixture and place in a large serving bowl.
  4. Add the diced tomatoes, water and basil. Add the sausage and reduce heat to medium. Cook until sausage is done, about 3-4 min.
  5. Combine the sauce and sausage with the pepper mixture and stir until everything is evenly coated. Garnish with basil.

Spicy Italian Sausage 'n' Peppers

Ingredients

  • 1 1/4 lbs lean spicy Italian turkey sausage
  • 1 tbsp olive oil
  • 3 tri colored bell peppers, thinly sliced
  • 1 large onion, sliced
  • 15oz can diced tomatoes with seasoning
  • 4 cloves garlic, minced
  • salt and pepper
  • 1/2 cup water
  • 1/3 cup basil
  • 3 tbsp parmesan

Instructions

  1. Preheat broiler
  2. Pierce the sausage all over with a fork, arrange on a baking sheet and broil, for about 8-10 min, flip halfway through. They should be golden brown but won’t be fully cooked. Transfer to a cutting board and cut 3/4″ pieces on the diagonal.
  3. Meanwhile, heat the olive oil in a large skillet over medium high heat. Add the bell peppers and onions. Cook until onions are slightly golden brown and peppers are soft, about 5-8 min. Add the garlic, salt and pepper.Cook, stirring, for 1 more min. Remove pepper mixture and place in a large serving bowl.
  4. Add the diced tomatoes, water and basil. Add the sausage and reduce heat to medium. Cook until sausage is done, about 3-4 min.
  5. Combine the sauce and sausage with the pepper mixture and stir until everything is evenly coated. Garnish with basil.
http://revampfitness.com/spicy-italian-sausage-n-peppers/

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Skinny Manicotti

serves: 10 – size: 1 of manicotti – calories: 160 – carbs: 24g – fat: 13g -WWP+8

Ingredients

  • 10 manicotti noodles
  • 2 tbsp shredded parmesan cheese
  • 2 cups pasta sauce
  • 10 oz frozen spinach, thawed, drained
  • 1 cup low fat cottage cheese
  • 3/4 cup part skim shredded mozzarella cheese
  • 1 egg white
  • 1 tbsp garlic powder

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Directions

  1. Preheat oven to 400F
  2. Lightly coat a 9×13″ baking dish with cooking spray and set aside.
  3. Cook manicotti noodles according to package directions.
  4.  Combine parmesan cheese , spinach cottage cheese, 1/2 cup mozzarella, egg white, and garlic powder in a mixing bowl, mix well.
  5. Scoop mixture into gallon size zipper bag and cut one corner of the corner of the bag.
  6. Spread 3/4 cup of pasta in the bottom of 9×13″ baking dish.
  7. Fill each manicotti noodle by squeezing about 1/4 cup of the spinach mixture into each noodle.
  8. Place filled manicotti noodles into baking dish.
  9. After all the manicotti noodles are filled, top with the remainder of the pasta sauce.
  10. Cover baking dish with foil and bake for 20 min.
  11. Remove from oven and top with remaining 1/4 cup of shredded mozzarella.
  12. Set oven to broil and place oven rack into top position. Return manicotti to oven, placing baking dish on the top rack. Keep oven door cracked and broil for an additional 4 min, or until cheese is melted.

Skinny Manicotti

Ingredients

  • 10 manicotti noodles
  • 2 tbsp shredded parmesan cheese
  • 2 cups pasta sauce
  • 10 oz frozen spinach, thawed, drained
  • 1 cup low fat cottage cheese
  • 3/4 cup part skim shredded mozzarella cheese
  • 1 egg white
  • 1 tbsp garlic powder

Instructions

  1. Preheat oven to 400F
  2. Lightly coat a 9×13″ baking dish with cooking spray and set aside.
  3. Cook manicotti noodles according to package directions.
  4. Combine parmesan cheese , spinach cottage cheese, 1/2 cup mozzarella, egg white, and garlic powder in a mixing bowl, mix well.
  5. Scoop mixture into gallon size zipper bag and cut one corner of the corner of the bag.
  6. Spread 3/4 cup of pasta in the bottom of 9×13″ baking dish.
  7. Fill each manicotti noodle by squeezing about 1/4 cup of the spinach mixture into each noodle.
  8. Place filled manicotti noodles into baking dish.
  9. After all the manicotti noodles are filled, top with the remainder of the pasta sauce.
  10. Cover baking dish with foil and bake for 20 min.
  11. Remove from oven and top with remaining 1/4 cup of shredded mozzarella.
  12. Set oven to broil and place oven rack into top position. Return manicotti to oven, placing baking dish on the top rack. Keep oven door cracked and broil for an additional 4 min, or until cheese is melted.
http://revampfitness.com/skinny-manicotti/

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Chicken Parmesan Meatballs

6 servings – size: 2 meatballs – calories: 200 – carbs: 10g – fat: 5g – WWP+:5pts

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, whisked
  • 1/2 cup parmesan cheese
  • 2 tbsp parsley
  • 5 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 1 cup marinera sauce
  • Add whole wheat pasta, extra marinera sauce, and mozzarella for the rest of the dish. Ingredients listed above are for meatballs only.

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Directions

  • Preheat oven to 400F. Spray a cookie sheet or baking sheet with non stick cooking spray.
  • In a large bowl, mix ground chicken, whole wheat breadcrumbs, egg, parmesan, parsley, garlic, onions, Italian seasoning, salt and pepper with your hands.
  • Form mixture into 12 equal size meatballs
  • Place meatballs evenly on cookie sheet. Top each meatball with 1 tbsp marinera sauce.
  • Bake meatballs for 20 min until ground chicken in cooked through.
  • Serve meatballs with whole wheat pasta, additional marinera sauce, and top with mozzarella.

Chicken Parmesan Meatballs

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, whisked
  • 1/2 cup parmesan cheese
  • 2 tbsp parsley
  • 5 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 1 cup marinera sauce
  • Add whole wheat pasta, extra marinera sauce, and mozzarella for the rest of the dish. Ingredients listed above are for meatballs only.

Instructions

  1. Preheat oven to 400F. Spray a cookie sheet or baking sheet with non stick cooking spray.
  2. In a large bowl, mix ground chicken, whole wheat breadcrumbs, egg, parmesan, parsley, garlic, onions, Italian seasoning, salt and pepper with your hands.
  3. Form mixture into 12 equal size meatballs
  4. Place meatballs evenly on cookie sheet. Top each meatball with 1 tbsp marinera sauce.
  5. Bake meatballs for 20 min until ground chicken in cooked through.
  6. Serve meatballs with whole wheat pasta, additional marinera sauce, and top with mozzarella.
http://revampfitness.com/chicken-parmesan-meatballs/

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Spinach Stuffed Shells ‘n’ Meat sauce

http://www.skinnymom.com/spinach-stuffed-shells-with-meat-sauce/

8 servings – size: 3 stuffed shells – calories:230 – carbs: 28g – fat: 6g – WWP+:5pts

Ingredients

  • 12 oz box jumbo shells pasta
  • 10 oz bag frozen spinach
  • 8 oz part skim ricotta cheese, grated
  • salt and pepper
  • 1 tbsp garlic powder
  • 1 tbsp low fat shredded mozzarella cheese
  • 2 1/2 cups pasta sauce

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Directions

  1. Heat oven to 350 F. Add pasta shells to boiling water and cook for 8-10 min until almost al dente.
  2. Drain pasta shells and spread pasta shells onto a sheet of wax paper to dry.
  3. Place spinach in microwave and cook for 5-6 min as directed on package.
  4. Drain spinach and make sure to remove all the moisture from spinach until it’s dry
  5. In a medium sized bowl, mix spinach, ricotta cheese, salt, pepper, and garlic powder.
  6. Using a 9×13 casserole dish, spoon a small amount of meat sauce to cover the bottom of the dish.
  7. Next, fill pasta shells with spinach mixture by using a spoon to place mixture inside each pasta shell.
  8. Place filled pasta shells with pasta sauce and sprinkle mozzarella on top.
  9. Heat pasta shells in oven for 15-20 min and serve hot.

Spinach Stuffed Shells 'n' Meat sauce

Ingredients

  • 12 oz box jumbo shells pasta
  • 10 oz bag frozen spinach
  • 8 oz part skim ricotta cheese, grated
  • salt and pepper
  • 1 tbsp garlic powder
  • 1 tbsp low fat shredded mozzarella cheese
  • 2 1/2 cups pasta sauce

Instructions

  1. Heat oven to 350 F. Add pasta shells to boiling water and cook for 8-10 min until almost al dente.
  2. Drain pasta shells and spread pasta shells onto a sheet of wax paper to dry.
  3. Place spinach in microwave and cook for 5-6 min as directed on package.
  4. Drain spinach and make sure to remove all the moisture from spinach until it’s dry
  5. In a medium sized bowl, mix spinach, ricotta cheese, salt, pepper, and garlic powder.
  6. Using a 9×13 casserole dish, spoon a small amount of meat sauce to cover the bottom of the dish.
  7. Next, fill pasta shells with spinach mixture by using a spoon to place mixture inside each pasta shell.
  8. Place filled pasta shells with pasta sauce and sprinkle mozzarella on top.
  9. Heat pasta shells in oven for 15-20 min and serve hot.
http://revampfitness.com/spinach-stuffed-shells-n-meat-sauce/

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Light Lasagna

serves: 12 – size: 1/12 lasagna – calories: 300 – fat: 6 g – carbs: 36g WWP+ 8pts

Ingredients

  • 1 lb lean ground sirloin
  • 3 links italian turkey sausage
  • 5 cloves garlic, minced
  • 1 small onion, diced
  • 2-14.5 cans diced tomatoes, with seasoning added
  • 12 oz can tomato paste
  • 15 oz can tomato sauce
  • 1 tbsp oregano
  • 1 tbsp basil 
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 12 whole wheat lasagna noodles
  • 15 oz container part skim ricotta cheese
  • 1 egg
  • 2 tbsp chopped fresh parsley
  • 1 1/2 cups part skim, shredded mozzarella cheese
  • 1 tbsp reduced fat parmesan cheese

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Directions

  1. Spray a 9×13 inch casserole dish with nonstick cooking spray.
  2. In a large skillet over medium high heat, add lean ground sirloin. Remove casing from turkey sausage and add to skillet. Add in diced onions and garlic. Cook for 5-7 min until sausage and ean ground sirloin are brown and onions are translucent. Use spatula or spoon to break up meat while cooking.
  3. Next, stir in diced tomatoes, tomato paste, tomato sauce, and 1/4 cup water to meat mixture.
  4. Add basil, oregano, Italian seasoning, salt and pepper to sauce and stir. Simmer covered for 45 min to 1 hour. Stir occasionally.
  5. Bring a large stock pot of water to a boil.
  6. Cook whole wheat lasagna noodles in boiling water for 7-10 min. Drain noodles with cold water. Lay out noodles flat on a sheet of wax paper.
  7. Preheat oven to 350F In a medium size bowl, mix part skim ricotta cheese and 1 egg. Add chopped parsley and stir to combine ingredients.
  8. For assembly, spread about 1 1/4 cups to 1 1/2 cups of sauce on the bottom of the casserole dish.
  9. Arrange 6 noodles lengthwise over meat sauce.
  10. Spread 1/2 of ricotta mixture onto noodles.
  11. Top with 1/2 cup part skim mozzarella cheese.
  12. Repeat with 1 1/2  cups meat sauce.
  13. Add 6 noodles, spread remaining ricotta cheese and add 1/2 cup part skim mozzarella cheese.
  14. Top with remaining meat sauce and add remaining 1/2 cup part skim mozzarella cheese and add parmesan cheese.
  15. Cover with foil, making sure the foil is not touching the cheese. Bake in oven for 25 min covered.
  16. Remove foil and bake uncovered for an additional 15-20 min.

Light Lasagna

Ingredients

  • 1 lb lean ground sirloin
  • 3 links italian turkey sausage
  • 5 cloves garlic, minced
  • 1 small onion, diced
  • 2-14.5 cans diced tomatoes, with seasoning added
  • 12 oz can tomato paste
  • 15 oz can tomato sauce
  • 1 tbsp oregano
  • 1 tbsp basil
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 12 whole wheat lasagna noodles
  • 15 oz container part skim ricotta cheese
  • 1 egg
  • 2 tbsp chopped fresh parsley
  • 1 1/2 cups part skim, shredded mozzarella cheese
  • 1 tbsp reduced fat parmesan cheese

Instructions

  1. Spray a 9×13 inch casserole dish with nonstick cooking spray.
  2. In a large skillet over medium high heat, add lean ground sirloin. Remove casing from turkey sausage and add to skillet. Add in diced onions and garlic. Cook for 5-7 min until sausage and ean ground sirloin are brown and onions are translucent. Use spatula or spoon to break up meat while cooking.
  3. Next, stir in diced tomatoes, tomato paste, tomato sauce, and 1/4 cup water to meat mixture.
  4. Add basil, oregano, Italian seasoning, salt and pepper to sauce and stir. Simmer covered for 45 min to 1 hour. Stir occasionally.
  5. Bring a large stock pot of water to a boil.
  6. Cook whole wheat lasagna noodles in boiling water for 7-10 min. Drain noodles with cold water. Lay out noodles flat on a sheet of wax paper.
  7. Preheat oven to 350F In a medium size bowl, mix part skim ricotta cheese and 1 egg. Add chopped parsley and stir to combine ingredients.
  8. For assembly, spread about 1 1/4 cups to 1 1/2 cups of sauce on the bottom of the casserole dish.
  9. Arrange 6 noodles lengthwise over meat sauce.
  10. Spread 1/2 of ricotta mixture onto noodles.
  11. Top with 1/2 cup part skim mozzarella cheese.
  12. Repeat with 1 1/2 cups meat sauce.
  13. Add 6 noodles, spread remaining ricotta cheese and add 1/2 cup part skim mozzarella cheese.
  14. Top with remaining meat sauce and add remaining 1/2 cup part skim mozzarella cheese and add parmesan cheese.
  15. Cover with foil, making sure the foil is not touching the cheese. Bake in oven for 25 min covered.
  16. Remove foil and bake uncovered for an additional 15-20 min.
http://revampfitness.com/light-lasagna/

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Florentine Flatbread

skinny florentine flatbread recipe serves 8 low fat low calorie and vegetarian view full cooked flat bread

serves: 8 – size: 1 flatbread – calories: 300 – carbs:33g – fat: 13g – WWP+:9 pts

Ingredients

  • 1 tbsp  margarine
  • 1 small onion, chopped
  • 4 garlic cloves, miced
  • 10 oz chopped frozen spinach, thawed, drained+squeezed dry
  • 14 oz can artichoke hearts with out oil,, drained, chopped
  • 8 oz reduced fat sour cream
  • 1 tbsp chili powder
  • 8 Flatout Flatbread Soft 100% whole wheat wraps
  • 1 tbsp olive oil
  • 1 cup reduced fat, shredded cheddar cheese
  • 1 cup tomato, diced

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Directions

  1. Preheat oven to 350F. In a large skillet on medium-low heat, saute onions and garlic in the butter until tender.
  2. Add the chopped artichokes, and drained spinach to the skillet. Saute for about 3 min.
  3. Add  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 of cheddar, and 1/8 cup diced tomatoes.
  7. Bake topped flatbreads for an additional 5 min,
  8. Turn your broiler on and watch until edges of flatbreads turn golden brown and crispy.

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Ingredients

  • 1 tbsp margarine
  • 1 small onion, chopped
  • 4 garlic cloves, miced
  • 10 oz chopped frozen spinach, thawed, drained+squeezed dry
  • 14 oz can artichoke hearts with out oil,, drained, chopped
  • 8 oz reduced fat sour cream
  • 1 tbsp chili powder
  • 8 Flatout Flatbread Soft 100% whole wheat wraps
  • 1 tbsp olive oil
  • 1 cup reduced fat, shredded cheddar cheese
  • 1 cup tomato, diced

Instructions

  1. Preheat oven to 350F. In a large skillet on medium-low heat, saute onions and garlic in the butter until tender.
  2. Add the chopped artichokes, and drained spinach to the skillet. Saute for about 3 min.
  3. Add 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 of cheddar, and 1/8 cup diced tomatoes.
  7. Bake topped flatbreads for an additional 5 min,
  8. Turn your broiler on and watch until edges of flatbreads turn golden brown and crispy.
http://revampfitness.com/florentine-flatbread/

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Tilapia Piccata

serves 8 – size: 1 piece of fish, 1/2 cup quinos, 1 tbsp sauce – calories: 300 – carbs: 20g – fat: 8g – WWP+:8pts 

Ingredients

  • 1/2 cup uncooked quinoa (makes about 2 cups cooked)
  • 1 cup grape tomatoes, halved
  • 3 tbsp fresh chopped parsley
  • salt and pepper
  • 4-6 tilapia fillets
  • 3 tbsp margarine, divided
  • 1/4 cup white wine
  • 3 tbsp lemon juice
  • 1 tsp chili powder

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Directions

  1. Cook quinoa according to package directions. Ass in tomatoes, parsley, salt and pepper. Stir gently to mix and keep warm.
  2. In a shallow bowl, combine flour. Dredge fish from pan and keep warm.
  3. Melt 1 tbsp margarine in a large skillet over medium-high heat. Add fish to pan and cook 2 min on each side until desired doneness. Remove fish from pan and keep warm.
  4. In same skillet, add wine, and lemon juice. Cook over medium high heat for 1-2 min. Remove from heat.
  5. Add remaining 2 tbsp margarine to pan and stir the margarine into the sauce until the margarine melts.
  6. Spoon sauce over fish and serve with quinoa.

Tilapia Piccata

Ingredients

  • 1/2 cup uncooked quinoa (makes about 2 cups cooked)
  • 1 cup grape tomatoes, halved
  • 3 tbsp fresh chopped parsley
  • salt and pepper
  • 4-6 tilapia fillets
  • 3 tbsp margarine, divided
  • 1/4 cup white wine
  • 3 tbsp lemon juice
  • 1 tsp chili powder

Instructions

  1. Cook quinoa according to package directions. Ass in tomatoes, parsley, salt and pepper. Stir gently to mix and keep warm.
  2. In a shallow bowl, combine flour. Dredge fish from pan and keep warm.
  3. Melt 1 tbsp margarine in a large skillet over medium-high heat. Add fish to pan and cook 2 min on each side until desired doneness. Remove fish from pan and keep warm.
  4. In same skillet, add wine, and lemon juice. Cook over medium high heat for 1-2 min. Remove from heat.
  5. Add remaining 2 tbsp margarine to pan and stir the margarine into the sauce until the margarine melts.
  6. Spoon sauce over fish and serve with quinoa.
http://revampfitness.com/tilapia-piccata/

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Light Chicken Fettuccine ‘n’ Broccoli

serves 6 – size: 1 1/4 cup – calories: 320 – fat: 10g – carbs: 30g – WWP+:8 

Ingredients

  • 2 cups low fat chicken broth
  • 1 cup water
  • 12 oz boneless skinless chicken breasts, cooked + cut into bite sized cubes
  • 8 whole wheat fettuccine noodles
  • 2 cups broccoli florets
  • 4 slices turkey bacon
  • 10 oz jar light alfredo sauce
  • 1/8 cup reduced fat grated parmesan cheese
  • 2 tbsp parsley, chopped
  • salt and pepper

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Directions

  1. In a medium sized saucepan, add chicken stock, water, and chicken. If need be, add more water to cover the chicken. Bring to a boil, cover, reduce heat to a simmer and cook for 12 min. Keep water.Remove chicken breasts with tongs and set on a plate to slightly cool. When  chicken is cool enough to touch, dice into 1/2 inch cubes and set aside.
  2. Place chicken water back on stove top and bring to a boil on medium heat. Add broccoli florets and continue to boil for 2-4 min or until broccoli is tender. Drain and set aside.
  3. In a stock pot, boil fettuccine according to package directions, drain and return pasta to the pot.
  4. Microwave turkey bacon according to package directions. Let cool and dice into small pieces, set aside.
  5. In the stock pot that contains the noodles add chicken, broccoli, alfredo and toss to coat. Heat on low for 3 min.
  6. Season with salt and pepper, add crumbled bacon, sprinkle with parmesan and parsley.

Light Chicken Fettuccine ‘n’ Broccoli

Ingredients

  • 2 cups low fat chicken broth
  • 1 cup water
  • 12 oz boneless skinless chicken breasts, cooked + cut into bite sized cubes
  • 8 whole wheat fettuccine noodles
  • 2 cups broccoli florets
  • 4 slices turkey bacon
  • 10 oz jar light alfredo sauce
  • 1/8 cup reduced fat grated parmesan cheese
  • 2 tbsp parsley, chopped
  • salt and pepper

Instructions

  1. In a medium sized saucepan, add chicken stock, water, and chicken. If need be, add more water to cover the chicken. Bring to a boil, cover, reduce heat to a simmer and cook for 12 min. Keep water.Remove chicken breasts with tongs and set on a plate to slightly cool. When chicken is cool enough to touch, dice into 1/2 inch cubes and set aside.
  2. Place chicken water back on stove top and bring to a boil on medium heat. Add broccoli florets and continue to boil for 2-4 min or until broccoli is tender. Drain and set aside.
  3. In a stock pot, boil fettuccine according to package directions, drain and return pasta to the pot.
  4. Microwave turkey bacon according to package directions. Let cool and dice into small pieces, set aside.
  5. In the stock pot that contains the noodles add chicken, broccoli, alfredo and toss to coat. Heat on low for 3 min.
  6. Season with salt and pepper, add crumbled bacon, sprinkle with parmesan and parsley.
http://revampfitness.com/light-chicken-fettuccine-n-broccoli/

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Easy Pasta ‘n’ Broccoli Recipe

Yields: 6 servings – size: 1 1/2 cups – points+8 pts = smart points:8 – calories: 280 – carbs: 46g – fat: 7g 

Ingredients

  • 12 oz uncooked pasta (whole grain)
  • 6 1/2 cups fresh broccoli florets, no stems
  • 6 cloves of harlic, minced
  • 1/3 cup grated parmesan or romano
  • 2 tbsp olive oil, divided
  • salt and pepper

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Directions

  1. Bring a large pot of water to a boil. When water boils, add pasta and broccoli at the same time and cook according to package directions for al dente. When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.
  2. Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, reduce flame to low and add pasta back to the pot.
  3. Mix well, add remaining olive oil, grated cheese, salt and pepper to taste mixing well and smashing any large pieces of broccoli to break up.
  4. Add 1/2 cup of reserved pasta water and mix well adding more if needed.
  5. Serve in pasta bowls with additional grated cheese on the side.

Easy Pasta ‘n’ Broccoli Recipe

Ingredients

  • 12 oz uncooked pasta (whole grain)
  • 6 1/2 cups fresh broccoli florets, no stems
  • 6 cloves of harlic, minced
  • 1/3 cup grated parmesan or romano
  • 2 tbsp olive oil, divided
  • salt and pepper

Instructions

  1. Bring a large pot of water to a boil. When water boils, add pasta and broccoli at the same time and cook according to package directions for al dente. When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.
  2. Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, reduce flame to low and add pasta back to the pot.
  3. Mix well, add remaining olive oil, grated cheese, salt and pepper to taste mixing well and smashing any large pieces of broccoli to break up.
  4. Add 1/2 cup of reserved pasta water and mix well adding more if needed.
  5. Serve in pasta bowls with additional grated cheese on the side.
http://revampfitness.com/easy-pasta-n-broccoli-recipe/

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Light Baked Macaroni and Cheese

Yields: 8 servings – size: 1 cup – points+:7 pts – smart points: 10  -calories: 290 – fat: 8g – carbs: 32g 

Ingredients

  • 12 oz high fiber elbows like Ronzoni Smart Taste
  • 2 tbsp margerine
  • 1/4 cup flour
  • 1 small onion, minced
  • 2 cups nonfat milk
  • 1 cup fat free chicken broth 
  • 8 oz lowered fat mild cheddar
  • salt and pepper
  • 5 cups baby spinach
  • 1/8 cup grated parmesan
  • 1/4 cup seasoned whole wheat bread crumbs
  • cooking spray

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Directions

  1. Cook pasta according to package directions. Spray a baking dish with cooking spray. Preheat oven to 375F.
  2. In a large , heavy skillet, melt margerine. Add flour and cook over low heat stirring woth a whisk. Add onion and cook another 2 min. Add milk and chicken broth and continuw whisking, raising heat to medium- high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
  3.  Once it becomes thick, remove from heat, add cheese and mix well until cheese is melted. Adjust the salt and pepper to taste, add cooked macaroni and spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.
  4. Bake for 15-20 min, then broil for a few minutes to get the breadcrumbs golden.

Light Baked Macaroni and Cheese

Ingredients

  • 12 oz high fiber elbows like Ronzoni Smart Taste
  • 2 tbsp margerine
  • 1/4 cup flour
  • 1 small onion, minced
  • 2 cups nonfat milk
  • 1 cup fat free chicken broth
  • 8 oz lowered fat mild cheddar
  • salt and pepper
  • 5 cups baby spinach
  • 1/8 cup grated parmesan
  • 1/4 cup seasoned whole wheat bread crumbs
  • cooking spray

Instructions

  1. Cook pasta according to package directions. Spray a baking dish with cooking spray. Preheat oven to 375F.
  2. In a large , heavy skillet, melt margerine. Add flour and cook over low heat stirring woth a whisk. Add onion and cook another 2 min. Add milk and chicken broth and continuw whisking, raising heat to medium- high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
  3. Once it becomes thick, remove from heat, add cheese and mix well until cheese is melted. Adjust the salt and pepper to taste, add cooked macaroni and spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.
  4. Bake for 15-20 min, then broil for a few minutes to get the breadcrumbs golden.
http://revampfitness.com/light-baked-macaroni-cheese/

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