ITALIAN

Spaghetti  Bolognese Recipe

Yields: 6 servings – Serving Size: 3/4 cup – Calories: 340 – Total Fat: 12g – Carbs: 38 – Protein: 23g

Ingredients

  • 1 pound lean ground beef or turkey
  • 8 oz whole wheat spaghetti
  • 1 jar marinara sauce, no sugar added
  • 1 medium chopped onion
  • 1 cup finely chopped carrots
  • 1 cup finely chopped celery
  • 3 cloves minced garlic
  • 1 tablespoon basil
  • 2 tablespoon olive oil
  • dash of salt and pepper

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Directions

  • Prepare and drain spaghetti according to package directions.
  • Meanwhile, pour olive oil in a saute pan over medium heat. Add onions, carrots, celery, salt and pepper. Cook for 6-8 min, until onions have softened.
  • Add garlic, ground meat, and basil. Cook for an additional 5 min, until the meat is browned and cooked through. Add the marinera sauce, stir, and bring to a simmer.
  • Add cooked spaghetti to meat sauce and toss to coat. Sprinkle with Parmesan if desired.  Enjoy!

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Turkey Sausage Balls

Yields: 4 servings – calories: 230 – carbs: 1g – fat: 15g – protein: 21g

Ingredients

  • 1 lb lean ground turkey
  • 2 tbsp oregano flakes
  • 1 tsp crushed red pepper
  • 2 tbsp olive oil
  • salt and pepper

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Directions

  • Combine all ingredients, except the olive oil, together in a bowl. Form small balls.
  • Place 1 tbsp of olive oil in a skillet over medium heat and allow to heat.
  • Working in batches, place sausage balls in the oil and cook until brown on the outside and cooked all the way through, for about 8 min. Place on paper towel lined plate. Cover to keep warm. Repeat with second batch, adding more oil as necessary.

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Baked Chicken Parmesan

servings: 8 – size:1 piece – points+: 6pts – smart points 5 – calories: 240 – carbs: 14 g 

Ingredients

  • 4 (about 8oz each) boneless skinless chicken breast, sliced in half to make 8
  • 3/4 cup seasoned whole wheat bread crumbs
  • 1/3 cup grated parmesan cheese
  • 2 tbsp margarine or olive oil
  • 3/4 cup reduced fat mozzarella cheese
  • 1 cup marinera
  • cooking spray

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Directions

  1. Preheat oven to 450F. Spray a large baking sheet lightly with spray.
  2. Combine breadcrumbs and parmesan in a bowl. Melt the butter in another bowl. Lightly brush the margarine onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
  3.  Lightly spray a little more oil on top and bake in the oven for 20 min. Turn chicken over, bake another 5 min.
  4. Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.
  5. Bake 5 more min until cheese is melted.

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One Skillet Chicken Parmesan

Yields: 4 servings – calories: 350 – fat: 18g – carbs: 8g – protein: 37g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3/4 cup low fat mozzarella cheese
  • 3/4 cup parmesan cheese
  • 3/4 cup whole grain bread crumbs
  • 1 large tomato, diced
  • 1 1/2 tbsp olive oil, divided 
  • 3 tbsp oregano
  • salt and pepper

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Directions

Using the bottom of a wide jar or glass, pound the chicken to an even thickness. Salt and pepper both sides.

Place a broiler safe saute pan with 1 tbsp olive oil over medium heat on the stove top. Make sure the bottom of the whole pan is coated with the olive oil. Salt and pepper the chicken on both sides. Add chicken to pan. Cook for 1 min to get golden on the bottom. Turn the breasts over and turn the heat to low.

Cover the pan with a tight fitting lid. Cook for 10 min. Don’t remove the lid while cooking. After 10 min, remove the pan from the heat, still covered, and allow to sit for 10 additional min.

Make sure there is no pink in the middle of the breasts. Top chicken breasts first with mozzarella and tomatoes, then with parmesan, and last with the bread crumbs. Add tomatoes on top.

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Angel Hair with Shrimp ‘n’ Tomato Sauce

serves: 4 – serving size: 1/4 – calories: 320 – carbs: 45g – fat: 3g – points+:10 – smart points: 7

Ingredients

  • 1 lb large shrimp, peeled and deveined 
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/4 cup white wine
  • 14 oz diced tomatoes, drained
  • 1/2 cup nonfat Greek yogurt
  • oregano
  • salt and pepper
  • 1 tbsp lemon juice
  • 1/3 cup chopped parsley
  • 8 oz angel hair pasta ( whole wheat)

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Directions

  1. Boil water for pasta. Cook according to package directions
  2. Season shrimp and salt, pepper and oregano.
  3. Cook shrimp and garlic in olive oil in a large skillet over medium heat for about 2 min. Add tomatoes, wine, salt and pepper and cook an additional minute.
  4. Add yogurt and cook 1 more minute. Add lemon juice and parsley and serve over pasta,  enjoy!

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Angel Hair Pasta with Scallops ‘n’ Tomatoes

Yields: 4 servings – size: 1 1/4 cups – points+:9 points – smart points: 9 – calories: 340 – carbs: 40 – fat 5g 

Ingredients

  • 1 lb bay scallops, dried well
  • 1 tbsp olive oil
  • 3 cloves garlic
  • 1/2 cup white wine
  • 14oz can diced petite tomatoes, drained
  • salt and pepper
  • 1 tbsp lemon juice
  • 1/4 cup chopped parsley
  • 7 oz angel hair pasta (whole wheat)

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Directions

  1. Place a large pot of water to boil
  2. Heat a large heavy bottomed skillet on high heat. When hot, add 1 tbsp of oil over medium-high heat until mixture starts to brown.
  3. Make sure the pan and oil mixture is very hot. Transfer half of the scallops to the skillet and cook without moving untill seared, about 30 seconds.-Gently flip and sear on the other side for another 20-30 seconds. Remove from skillet and set aside, cook remaining scallops and repeat as the first batch; set aside with first batch.
  4. Add the angel hair to the boiling water, cook according to package directions for al dente.
  5. Reduce the skillet to medium-high heat; add remaining tbsp of olive oil. When hot, add the garlic and cook 1 min. Add the tomatoes, wine, salt and pepper and cook an additional 2 min. Add lemon juice and 2 tbsp of parsley, remove from heat.
  6. Drain any liquid that accumulates from the scallops, then add the scallops to the skillet and remove from heat.
  7. Drain the pasta and place in a large mixing bowl. Top with the scallops and sauce, then add more parsley.

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Skinny Spinach Manicotti

Yields: 8 servings – size: 2 manicotti – points+ 10 pts – old points:8 pts – calories: 370 – fat: 16g – carbs: 27g 

Ingredients

  • 16 oz part skim ricotta cheese
  • 2 cups lowered fat mozzarella cheese, shredded
  • 1 large egg
  • 10 oz package frozen spinach, thawed and drained
  • 1/4 cup parmesan cheese
  • salt and pepper
  • 16 crespelles
  • 32oz marinara sauce 

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Directions

  1. Preheat oven to 375F. In a large bowl, combine ricotta , 1-1/2 cups mozzarella, egg, spinach, parmesan cheese, salt and pepper.
  2. Fill each crespelle with 1/4 cup spinach filling and roll. In a large baking dish, pour a little sauce on the bottom of each dish. Place rolled manicotti seem side down onto baking dish. Top with a little more sauce and remaining mozzarella cheese. Cover with foil and bake about 20-25 min.

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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.

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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.

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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.

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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.

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

Florentine Flatbread

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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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.

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

Spinach Stuffed Shells ‘n’ 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.

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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.

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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.

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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.

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DESSERTS+SWEETS

Guilt Free Super Fudgy Chocolate Cupcakes

servings: 24 – size: 1 cupcake – old points: 2 pts – points+: 3pts – calories: 100 – carbs: 20 g – fat: 2g     (not including glaze)

Ingredients

  • 18.25 oz Duncan Hines Dark Chocolate Fudge Cake Mix
  • 1.4 oz sugar free, far free, instant chocolate pudding
  • 1 cup canned pumpkin (not pumpkin pie filling)
  • 1 1/3 cups water
  • Glaze:
  • 1/2 cup confectioner’s sugar
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp low fat milk
  • 1/2 tsp vanilla extract

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Directions

  1. Preheat oven to 350F. Line cupcake tin with liners.
  2. Combine pumpkin puree and water in a large bowl: mix to combine. Add chocolate pudding mix, and mix well.
  3. Fill cupcake liners 2/3 full and bake about 25-30 min, or until a toothpick inserted comes out clean. Cool in pan on wire rack for 15 min.
  4. For the glaze: combine all dry ingredients, add vanilla and milk, blend until smooth.
  5. Add to a piping bag or use a zip lock bag and cut the corner off, drizzle onto cooled cupcakes.

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The Best Low Fat Chocolate Chip Cookies

servings: 12 – size: 2 cookies – points+: 5pts – smart points: 7pts – calories: 170 – carbs: 32g – fat: 5g

Ingredients

  • 1/2 cup granulated sugar
  • 1/2 cup brown sugar
  • 2 tbsp margarine, melted
  • 1 egg white
  • 2 tbsp applesauce
  • 1 tps vanilla extract
  • 1/2 cup all purpose flour
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup mini chocolate chips

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Directions

  1. Preheat oven to 350F. Line two cookie sheets with non stick baking liners, or lightly spray cookie sheets with cooking spray.
  2. In a large bowl, combine the flour, baking soda and salt and stir to blend. In another bowl, whisk the sugars, margarine, egg white, applesauce and vanilla together until light and fluffy.
  3. Whisk the dry ingredients into the wet ingredients in two additions until the batter is very well blended. If the batter looks more “crumbly” than smooth, add just a drop of water at a time until it smooths out.
  4. Fold in chocolate chips.
  5. Drop by level spoonfuls about 1 inch apart onto the baking sheets.
  6. Bake 8-10 min.  Remove from the oven, and let them stand for 5 min before removing the cookies from the pans to cool on wire racks.  Makes 2 dozen cookies.

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Low Fat Banana Nut Oatmeal Cookies

servings: 15 – size: 2 cookies – points+:5pts – smart points: 7 – calories: 170 – fat: 7g – carbs: 27g 

Ingredients

  • 1 cup baking soda
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 2 tbsp margarine, soft
  • 1/2 cup sugar
  • 1/2 cup unpacked brown sugar
  • 1 large egg
  • 1/2 cup mashed ripe banana
  • 1 tsp vanilla extract
  • 2 cups quick oats
  • 3/4 cup chopped walnuts

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Directions

  1. Preheat oven to 350F, line two baking sheets with parchment paper.
  2. In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.
  3. In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.
  4. Add the egg, followed by the mashed banana and vanilla extract.
  5. Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain: stir in the chopped walnuts.
  6. Drop heaping tablespoons full of the dough onto prepared baking sheets. Bake for about 10-12 min, or until cookies become light brown at the edges.
  7. Let cool on baking sheet for 3-4 min, then transfer to a wire rack to cool completely.  Makes about 30 cookies.

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Skinny Chocolate Cake

servings: 20 – size: 2.5×2.25 inch slice – points+: 4pts – smart points: 7 – calories: 160 – fat: 2.5g – carbs: 30g 

Ingredients

  • 1 1/2 cups sugar
  • 3 tbsp canola oil
  • 4 oz unsweetened apple sauce
  • 1 egg
  • 2 egg whites
  • 1 cup hot coffee
  • 3/4 cups unsweetened cocoa powder
  • 1 tbsp vanilla extract
  • 1 cup fat free milk
  • 2 cups cake flour (not self rising)
  • 1 package instant chocolate pudding (not sugar free)
  • 1 tsp salt
  • 1 tsp baking powder
  • 1 tbsp baking soda
  • 1/4 cup plain fat free Greek yogurt
  • spray oil

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Directions

  1. Preheat oven to 325F. Lightly spray and flour your cake pan.
  2. In a large bowl, combine flour, dry chocolate pudding mix, salt, baking powder and baking soda and set aside. (dry ingredients)
  3. In a medium bowl, combine hot coffee with the cocoa powder until it dissolves. Slowly add milk and vanilla extract . Set aside (wet ingredients)
  4. In a stand mixer on low speed, combine the sugar and oil: mix to combine well.
  5. Add the applesauce until mixed through. Then add eggs and egg whites until incorporated.
  6. Starting with the dry ingredients , slowly add a little of the dry, then a little of the wet ingredients, alternating between wet and dry until all the ingredients are mixed in.
  7. Add the Greek yogurt and just stir to combine. Pour into the cake pan and transfer to oven.  
  8. Depending on the pan you use, bake for 40 min or until toothpick inserted comes out clean.  Cupcakes will be closer to 25-30 min.

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Chocolate Banana Souffles

servings: 4 – size: 6oz – points+: 4pts – smart points: 3 – calories: 130 – carbs: 22g – Fat: 3 g

Ingredients

  • 2 ripe medium bananas
  • 1 tbsp cornstarch
  • 1/4 cup unsweetened cocoa powder
  • 1 tbsp vanilla extract
  • 2 large egg whites
  • 4 tbsp sugar
  • cooking spray

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Directions

  1. Preheat oven to 400F. Coat 4, 6 oz ramekins with butter flavored cooking spray. Place on baking sheet.
  2. In a medium bowl, mash bananas and vanilla together. Sift cornstarch and cocoa powder over bananas and stir well.
  3. In another medium bowl, beat egg whites with sugar until they form soft peaks. Fold 1/3 of egg whites into banana mixture. When incorporated, fold in the rest of the egg whites. Spoon mixture into ramekins.
  4. Wipe the top 1/4 inch “collar” of the ramekin to remove any excess batter so that the souffle will rise straight and place ramekins on a baking sheet. Bake at 400F for 15 min. 

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Low Fat Swirled Strawberry Cheescake

servings: 9 – size: 1 slice – ponts +: 4pts – smart points: 6 -calories: 130 – carbs: 14g – fat: 5g 

Ingredients

  • cooking spray
  • 1/2 cup crushed graham crackers
  • 1 tbsp margarine, softened
  • 8 oz package reduced fat cream cheese, softened
  • 1/4 cup sugar
  • 6oz fat free vanilla Greek yogurt
  • 2 large egg whites
  • 2 tbsp lemon juice
  • 1 tbsp all purpose flour
  • 1/3 cup strawberry jam

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Directions

  1. Heat oven to 350. Coat an 8 inch square baking pan with non stick spray.
  2. Mix together graham cracker crumbs and margarine with a fork until evenly moistened.
  3. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in the fat free yogurt, egg whites, lemon juice, and flour. Don’t over beat. Pour over graham cracker crust.
  4. Stir jam until smooth. Drop by small spoon fulls over surface of filling. Using a knife, swirl jam gently through filling to create marble effect.
  5. Bake 25-30 min or until center is almost set. Cool to room temperature. Chill a few hrs in the fridge.

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Low Fat Carrot Cake with Cream Cheese Frosting

servings: 16 -size: 1 slice – points+: 6pts – smart points: 9pts – calories: 200 – fat: 5g – carbs: 34g

Ingredients

  • 3/4 cup all purpose flour
  • 3/4 cup whole wheat flour
  • 1 cup granulated sugar
  • 1/4 cup flaked sweetened coconut
  • 2 tsp baking soda
  • 1 tsp salt
  • 1 tbsp cinnamon
  • 2 tbsp canola oil
  • 2 large egg
  • 2 tbsp vanilla
  • 2 cups grated carrots, peeled
  • 20 oz can crushed pineapple in juice, drained
  • 1/4 cup chopped walnuts plus 1/4 cup for topping
  • Cream Cheese Frosting:
  • 8 oz 1/3 fat Philadelphia Cream Cheese
  • 1 cup powdered sugar
  • 1 tsp vanilla extract

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Directions

  1. Preheat oven to 350F  In a large bowl, combine flour, sugar, coconut, baking soda, salt and spices, stir well with a whisk.
  2. In a medium bowl, combine oil, eggs, and vanilla, stir well. Add grated carrots and pineapple. Mix well. Fold wet ingredients with the dry ingredients, batter will be stiff and dry, but keep folding it and it will all come together. Fold in 1/4 cup chopped nuts.
  3. Spoon batter into an 8×3″ cake pan coated with cooking spray. Bake at 350 for about 40-50 min depending on pan size or until a toothpick comes out clean and cake is pulling away from sides of pan. Cool cake completely on a wire rack.
  4. To prepare frosting, beat together cream cheese, powdered sugar and vanilla until smooth. Spread frosting over top of cake. Garnish with remaining chopped walnuts.

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Cherry Custard

serves: 4 – size: 1 custard – points +: 4pts – smart points: 5 – calories: 150 – carbs: 25g – fat: 2g 

Ingredients

  • 1 1/3 cups of pitted cherries, sliced in half
  • 2 large eggs
  • 1/3 cup raw sugar
  • 1/4 cup all purpose flour, sifted
  • pinch of salt
  • 1/2 cup fat free milk
  • 1 tbsp vanilla extract
  • powdered sugar for dusting
  • baking spray

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Directions

  1. Preheat oven to 350F. Lightly spray 4-5oz ramekins with baking spray and dust with a little flour. Toss in the cherries.
  2. Whisk the eggs, sugar, salt, and flour until smooth.
  3. Add the milk and vanilla extract. Whisk until smooth. Pour into baking dish.
  4. Bake for 25-28 min or until lightly browned and a toothpick inserted comes out clean. When you pull it out of the oven, it will be puffed up, but will deflate while cooling. Cool on a wire rack.

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4 Minute Caramel Sauce

serves: 8 – size: 1tbsp – calories: 80 – carbs: 12g – fat: 4g – smart points: 4 WWP+: 2

Ingredients

  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar
  • 1/4 cup half and half
  • 1/2 tsp vanilla

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Directions

  1. In a glass bowl or measuring cup, melt the butter int he microwave.
  2. When melted, whisk in the sugar and half and half and microwave for 2 min.
  3. Add vanilla and whisk caramel together again, then microwave for an additional 2 min.
  4. Allow to cool. then transfer to a sealable glass jar to store it.

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Skinny Chewy Gingerbread Cookies

serves: 15 – size: 2 cookies – WWP+: 4 – smart points: 6 – calories: 130 – carbs: 23g – fat: 4g 

Ingredients

  • 4 tbsp unsalted butter (1/2 stick) softened
  • 3/4 cup brown sugar
  • 1 egg
  • 2 tbsp molasses
  • 1/2 cup applesauce
  • 2 cups whole wheat white flour
  • 1 tsp baking soda
  • 1 tbsp cinnamon
  • 1 tsp ground ginger
  • 1 tsp nutmeg
  • 1/4 tsp salt

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Directions

  1. In a large mixing bowl with an electric mixer, or a stand mixer with the paddle attachment, beat the butter and brown sugar together on medium speed until fluffy.
  2. Beat in the egg until incorporated, then beat in the molasses and applesauce until mixed well.
  3. In a separate mixing bowl, stir together the rest of the dry ingredients. Add it to the sugar and molasses mixture in 3 batches, mixing well between each addition.
  4. Cover the cookie dough with plastic wrap and refrigerate for 2 hrs.
  5. When ready to bake, preheat the oven to 350F and line 2 baking sheets with either parchment paper or silicone baking mat.
  6. Roll the dough into balls about 1 1/2 tbsp wide, or use a small cookie scoop.
  7. Place 2 inches apart and bake for 8-10 min. 

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No Bake Pumpkin Cheescake

serves: 8 – size: 1 slice – WWP+: 4 – smart points: 7 – calories: 140 – fat: 6g – carbs: 16g

Ingredients

  1. 8 oz package 1/2 less fat cream cheese, softened
  2. 1/2 cup brown sugar
  3. 15 oz can 100 pure pumpkin puree (not pie filling)
  4. 3/4 cup plain nonfat Greek yogurt
  5. 1 tbsp vanilla
  6. 1 tbsp cinnamon
  7. 1 tsp nutmeg
  8. 1 pre made reduced fat graham cracker pie crust

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Directions

  1. With an electric mixer, cream the cream cheese and sugar together until smooth. (beat on high)
  2. Beat in the rest of the ingredients until incorporated.
  3. Pour into the prepared pie crust and refrigerate 4 hrs to overnight.

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Slim Pumpkin Pie

serves: 8 – size: 1 slice – smart points: 7 – WWP+: 5 – calories: 170 – fat: 7g – carbs: 25g

Ingredients

  • Crust: 1 cup all purpose flour
  • 1 tsp sugar
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 3 1/2 tbsp vegetable oil
  • 2-3 tbsp cold water
  • Filling:15 oz can 100% pure pumpkin puree
  • 1 cup unsweetened almond milk
  • 3 egg whites, beaten
  • 1/3 cup brown sugar
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon

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Directions

  1. Crust: In a medium mixing bowl, whisk together the flour, sugar, baking powder and salt.
  2. In a small mixing bowl or measuring cup, stir together the oil and water with a fork to combine.
  3. Pour the oil and water mixture into the dry ingredients and stir together with a fork until evenly moistened. Add more cold water one tsp at a time if needed until moistened.
  4. Transfer the dough to a 9 inch pie dish and press the dough evenly along the bottom, sides and edges of the pie dish. The crust is going to be very thin, so be careful not to tear holes in it.
  5. Crimp the edges, or press with the lines of a fork as desired, then set aside until ready to fill.
  6. Filling: Preheat the oven to 400F.
  7. In a large bowl, stir all of the ingredients together until thoroughly combines.
  8. Pour the filling in the set- aside pie shell and place the pie on a cookie sheet to put into the oven.
  9. Bake for 15 min, then lower the temperature to 350F and continue baking for 1 1/2 hrs, or until the center is set.
  10. Allow the pie to come up to room temperature on a cooling rack for at least an hr before serving.

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Low Fat Banana Cookies

serves: 12 – size: 2 cookies -WWP+: 3 – smart points: 4 – calories: 100 – carbs: 16g – fat: 4g

Ingredients 

  • 3 very ripe bananas
  • 1 tsp baking soda
  • 3 tbsp margarine, room temp
  • 3 tbsp plain nonfat Greek yogurt
  • 1/4 cup sugar
  • 1 egg
  • 1 tbsp vanilla
  • 2/3 cup whole wheat white flour
  • 1 oz package  Jello Sugar Free Vanilla Pudding Mix
  • 1/4 tsp salt

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Directions

  1. Preheat the oven to 350F and line 2 baking sheets with parchment paper, or a nonstick baking mat.
  2. In a small bowl, mash the bananas together with the baking soda, and set aside until ready to use.
  3. In a stand mixer, or a hand mixer, cream together the butter, yogurt and sugar.
  4. Beat in the egg and vanilla and mix until combined.
  5. In a small bowl, whisk together the flour, pudding mix and salt. Add half of the dry mixture to the creamed mixture, mix to combine, then add remaining dry mix.
  6. With the mixer on the lowest setting, fold in the set aside mashed bananas.
  7. Scoop 24 heaping tablespoons ( about 1 1/2 tbsp measure) on the prepared baking sheets and bake for 8-10 min, until slightly golden.
  8. Transfer to a cooling rack, allow to rest for 10-15 min before eating.

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Low Fat  Tiramisu

serves: 12 – size: 1/12 –  calories: 200 – fat: 2g – carbs: 40g – WWP+:5

Ingredients

  • 16 oz box Pillsbury Reduced Sugar Fat Free Angel Food Cake Mix
  • 1 1/2 cups cooled, strong brewed, flavored coffee, or espresso
  • 1.4 oz box Jell-o Chocolate Fat Free/ Sugar Free Pudding Dessert
  • 2 cups skim milk
  • 1 cup light riccota cheese
  • 1 cup Cool Whip Free
  • 1 tbsp vanilla extract
  • 3 tbsp stevia ( or favorite low calorie sweetener)
  • 1/2 cup unsweetened cocoa powder

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Directions

  1. Begin by making the angel food cake as directed on the box.
  2. Bake angel food cake in the oven and allow to cool.
  3. While angel food cake is baking, prepare chocolate pudding as directed using the 2 cups of skim  milk. Place prepared chocolate pudding in the fridge  to set.
  4. Once angel food cakes have cooled, place one of the cakes in the bottom of a deep round dish.
  5. Drizzle half the cooled coffee over the cake or until desired saturation is reached.
  6. Next, remove the chocolate pudding from fridge and spread half the mixture over the angel food cake.
  7. In a bowl, combine cheese, stevia, CoolWhip, and vanilla, and mix well.
  8. Spread 1/2 of the cheese mixture on top of chocolate pudding layer and then top with 1/2 the cocoa.
  9. Next, layer the remaining angel food cake on top of the mixture.
  10. Again, cover with coffee until desired saturation is reached.
  11. Spread remaining chocolate pudding mixture on top of angel food cake.
  12. Next, spread remaining cheese mixture on top.
  13. Lastly, sprinkle cocoa over dish until lightly covered. Best when eaten immediately.

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4 Ingredient Chocolate Banana Ice Cream

serves: 2 – size: 1 cup – WWP+: 5 – calories: 167 – carbs: 30g – fat: 6g

Ingredients

  • 3 bananas, sliced and frozen
  • 2 tbsp heavy cream
  • 1 tsp stevia (or favorite low calorie sweetener)
  • 1 1/2  tbsp cocoa powder

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Directions

  1. Place all the ingredients in a food processor or high speed blender and blend until smooth.
  2. Transfer to a freezer safe container large enough to hold 2 cups, and freeze for at least 3 hrs.
  3. Scoop with an ice cream scoop and serve cold.

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CASSEROLES

Sun Dried Tomato ‘n’ Spinach Quiche

Yields: 6 servings – calories: 130 – carbs: 5g – fat: 7g – protein: 10g

Ingredients

  • Quiche: 6 large eggs
  • 6 egg whites
  • 3 cups loosely packed spinach, coarsely chopped
  • 1/4 cup grated parmesan cheese
  • 1/3 cup chopped sun dried tomatoes with no liquid
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • salt and pepper

Crust : (optional) 

  • 1/4 cup oat flour using 1/4 cup rolled oats
  • 3/4 cups whole wheat pastry flour
  • 3 tbsp ice cold water
  • 3 tbsp olive oil
  • salt 

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Directions

       Preheat oven to 375F   

  • Crust: Place rolled oats in a food processor or blender and pulse until a coarse flour is created.Mix together the oat flour with the whole wheat flour and salt. Add the olive oil.  Blend with a pastry cutter or hands or pulse in the food processor until pea like crumbles are in the crust. Add the water in small amounts until dough is the right consistency: Dough should be pretty shaggy and dry but come together when pinched between the forefinger and thumb.Form the dough into a ball.      
  • Wrap tightly in plastic wrap and refrigerate for 30 min and up to 24 hrs. Don’t worry if dough is shaggy. It will come together more after refrigeration. Roll dough out into a floured work surface. Place the quiche/pie pan on top of the dough, upside down, and cut in a circle.
  • Carefully turn over and press the dough into the pie pan and trim the edges.Use a fork to crimp the outer edges of the crust or use fingers and fold over edges. Add the quiche mixture (below)       Quiche Filling: Heat onion in a skillet with olive oil for about 5 min, until softened. Add spinach and cook, just until wilted. Remove from heat.
  • Mix in sun-dried tomatoes.Meanwhile, beat/whisk egg whites until very frothy. Whisk whole eggs in a separate bowl. Combine the eggs and whites. Add parmesan, salt and pepper.
  • Fold in the spinach tomato mixture and pour into the pie shell. Bake for 25 min, or until set in the center and golden on the edges.

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Baked Spinach ‘n’ Sausage Pasta

serves: 8 – size: 1 3/4 cups – Points:+: 10 – smart points: 11 – calories: 390 – carbs: 43g – fat: 11g

Ingredients

  • olive oil spray
  • 1/2 cup grated parmesan cheese
  • 8 oz far free ricotta cheese
  • 8oz part skim mozzarella, shredded
  • 14 oz uncooked sweet Italian chicken sausage, casing removed
  • 12 oz whole wheat rigatoni pasta
  • 1 tsp olive oil
  • 4 cloves garlic, minced
  • 10 oz package frozen chopped spinach, thawed and squeezed of excess water.
  • salt and pepper
  • 4 cups marinara sauce

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Directions

  1. Preheat oven to 375F. Spray a 9×13 inch baking dish with olive oil spray.
  2. Bring a large pot of salted water to a boil.
  3. In a medium bowl, combine the ricotta, 6 tbsp of the parmesan cheese and half of the mozzarella.
  4. Meanwhile, in a large deep skillet, brown the sausage breaking up into small bits until cooked through, set aside. Add the oil to the skillet and saute garlic about 1 min. Add spinach and season with a little salt and pepper and cook another min. Return the sausage to the skillet and add marinara sauce, cook on low about 2-3 min.
  5. When the pasta water comes to a boil, cook pasta according to directions for al dente, but under cook them by 4 min less, drain and return to pot.
  6. Put half of the cooked pasta into the prepared baking dish and top with half of the meat sauce. Spoon the ricotta mixture on top of the sauce in an even layer. Cover with the remaining pasta and the remaining sauce. Top with the remaining mozzarella and parmesan.
  7. Cover with foil and bake for 20 min. Remove foil and bake for an additional 6-7 min or until the mozzarella is melted and the edges are lightly browned.

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Cheeseburger Casserole

serves: 9 – size: about 1 cup – points+: 7 – smart points: 5 – calories: 260 – carbs: 20g – fat: 9g 

Ingredients

  • 2 cups (6oz) uncooked whole wheat  rotini pasta
  • 1 tbsp olive oil
  • 1 large red onion, finely chopped
  • 3 garlic cloves, minced
  • 1 lb lean ground beef (95% lean)
  • salt ans pepper
  • 3 tbsp tomato paste
  • 28oz diced tomatoes
  • 2 cups reduced fat grated cheddar cheese
  • 1/4 cup chopped dill pickles
  • 2 tbsp dijon mustard

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 Directions

  1. Preheat oven to 350F.  Spray a 9x 13inch baking dish with cooking spray. In a large pot of boiling salt water, cook the pasta according to package directions for al dente and drain well.
  2. In a large skillet, heat the oil over medium heat. Add the onions and cook until soft, about 5 min. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned, season with salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 min.
  3. Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the cheddar and bake until the cheese is melted, about 15 min. Sprinkle the chopped pickles over the top and serve. Makes about 9 cups.

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Image result for chicken broccoli noodle casserole

Chicken ‘n’ Broccoli Noodle Casserole

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 30g – fat: 9g 

Ingredients

  • 6 oz  Ronzoni Smart taste noodles (or no-yolk)
  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 12 oz fresh broccoli florets, chopped
  • 1 tbsp margarine
  • 1 small red onion, chopped
  • 3 tbsp all purpose flour
  • 1 3/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 12 oz cooked shredded chicken breast
  • 4 oz shredded reduced fat sharp cheddar
  • cooking spray
  • 3 tbsp grated parmesan cheese
  • 2 tbsp seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 min. Add the broccoli and a little salt, saute and cover the broccoli for about 3 min on medium heat until the broccoli begins to soften, set aside.
  3. Preheat the oven to 375F. Lightly spray a 9x 12 casserole dish with cooking spray.
  4. In a large pot, heat margarine over medium low heat, when melted add the onions and cook until soft, 2-3 min. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 min on medium low heat.
  5. Slowly whisk in the chicken broth until well combined over medium heat, whisk well for 30 sec, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 min) Remove from heat and add reduced fat sharp cheddar and 1 tbsp of the parmesan cheese: mix well until the cheese melts.
  6. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
  7. Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20-25 min. Place the casserole under the broiler a few min to get the crumbs crisp and golden.

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Image result for chicken white bean enchiladas

Chicken ‘n’ White Bean Enchiladas with Creamy Salsa Verde

serves: 8 – size: 1 enchilada – points+: 5 – smart points: 6 – calories: 230 – fat: 7g -carbs: 28g 

Ingredients

  • Chicken ‘n’ White Bean Filling:
  • 1 tsp olive oil
  • 1 small red onion, minced
  • 4 cloves garlic, minced
  • 1 can (4.5 oz) chopped green chilies
  • 15.5 oz can navy beans (or Cannellini beans)
  • 8 oz cooked shredded chicken breast
  • 1/2 cup water
  • salt and pepper
  • Green Chili Enchilada Sauce:
  • 1 tsp margarine
  • 1/2 onion, chopped
  • 2 tbsp flour
  • 1 cup fat free chicken broth
  • 6-8 green onions, chopped
  • salt and pepper
  • 1/2 cup light sour cream
  • 3/4 cup reduced fat Mexican cheese
  • 8 medium whole wheat tortillas
  • chopped fresh cilantro or green onions, (or both!)

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Directions

  1. Preheat oven to 375F
  2. Filling: In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 min. Add green onions, beans, water, salt and pepper. Mix well and cover. Simmer on low 15 min. Remove cover, add chicken and cook an additional 5 min, or until it thickens and liquid boils down. Set aside.
  3. Enchilada Sauce: In a large nonstick pan, melt the margarine over medium heat. Add onion and cook stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 min. Add flour and stir well. Cook for 1 min, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 min. Add green onions, salt and pepper to taste. Cook another min, then remove from the heat. Stir in the sour cream.
  4. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13 baking dish. Fill each tortilla with 1/3 cup of the chicken/ white bean filling. Roll the tortillas and place seam side down in the baking dish. Continue filling remainder of the tortillas.
  5. Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 min, until the enchiladas are hot and the cheese is melted. Remove from the oven and top with fresh cilantro or green onions.

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Image result for spinach lasagna noodle rolls

Mushroom Spinach Lasagna Rolls

serves: 10 – size: 1 roll – points+: 6 – smart points: 7 – calories: 250 – carbs: 30g – fat: 8g 

Ingredients

  • 10 ( 9 oz dry) lasagna noodles, cooked
  • 2 1/2 cups marinara sauce
  • 5 cups spinach, chopped fine
  • 8 oz mushrooms, chopped fine
  • 1 tsp olive oil
  • 4 cloves garlic, minced
  • 15 oz part skim ricotta cheese
  • 1/2 cup grated parmesan cheese
  • 1 egg whisked
  • salt and pepper
  • 3 oz (10tbsp) part skim mozzarella cheese, shredded

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Directions

  1. Preheat oven to 350F. Ladle about 1 cup sauce on the bottom of a 9×12 baking dish.
  2. In a large saucepan, heat oil over medium heat. Add garlic and saute until golden, about 1 min. Add spinach, salt and pepper and saute about 5 min. Add mushrooms to the pan, cook until soft, an additional 5-6 min. Adjust salt and pepper.
  3. Combine cooked spinach, mushrooms, ricotta, parmesan, egg, salt and pepper in a medium bowl.
  4. Place a piece of wax paper on the counter and lay out cooked lasagna noodles. Make sure noodles are dry. Take 1/3 cup of mushroom spinach mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
  5. Ladle 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 min, until cheese melts.   Makes 10 rolls. Serve with extra sauce on the side.

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Image result for tuna noodle casserole

Light Tuna ‘n’ Noodle Casserole

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 32g – fat: 7g 

Ingredients

  • 6 oz no- yolk noodles
  • 1 tbsp margarine
  • 1 medium onion, minced fine
  • 3 tbsp flour
  • 1 1/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 10 oz sliced crimini mushrooms
  • 1 cup frozen peas, thawed
  • 2 (5oz) cans tuna in water, drained 
  • 4 oz 50 % reduced fat sharp cheddar
  • cooking spray
  • 2 tbsp parmesan cheese
  • 2 tbsp whole wheat seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside. 
  2. Melt the margarine in a large skillet. Add onions and cook on medium heat until soft, about 5 min. Add the flour and a dash of salt and pepper, cooking an additional 2-3 min on medium low heat.
  3. Preheat oven to 375F. Lightly spray 9x 12 casserole with cooking spray.
  4. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add mushrooms and peas and simmer on medium, mixing occasionally until it thickens (about 7-9 min) Add drained tuna, stirring another min.
  5. Remove from heat and add 1 cup cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 min. Place under the broiler a few min to get the crumbs crisp.

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Image result for chicken broccoli quinoa bake

Baked Chicken ‘n’ Broccoli Quinoa

serves: 8 – size: 1 cup – calories: 220 – carbs: 23g – fat: 6g – WWP+: 6 – smart points: 6 

Ingredients

  • 1 (12 oz) bag frozen broccoli florets
  • 1 lb boneless, skinless chicken breasts
  • 3 cups low fat chicken broth
  • 1 cup quinoa, uncooked
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour
  • 1 cup skim milk
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt and pepper
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup shredded parmesan cheese

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Directions

  1. Bring a large stockpot of salted water to a boil. Add the broccoli and cook for 1-2 min. Remove with a slotted spoon and reserve.
  2. Bring the water to a simmer, add the chicken and cook for 15-20 min, or until the chicken is cooked through.
  3. Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken.
  4. While the chicken is cooking, heat a medium saucepan over high heat, add 2 cups of chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 min until quinoa is cooked.
  5. Remove quinoa from heat and let stand for 5 min, uncover and fluff with a fork.
  6. Heat a large skillet over medium high heat and melt margarine. Add the flour and stir 1 min.
  7. Whisk the milk and 1 cup of chicken broth, and continue whisking until the sauce thickens for about 6-8 min, being careful to turn the heat down as it starts to boil.
  8. Take the sauce off the burner and let stand for 5 min. Stir in the yogurt, garlic powder, onion powder, salt and pepper.
  9. In a large mixing bowl, stir together the previously set aside broccoli, shredded chicken, cooked quinoa and sauce.
  10. Transfer the mixture to the prepared baking dish. Cover the top with the bread crumbs and lightly spray the top with nonstick cooking spray. Evenly sprinkle the cheese over the breadcrumbs.
  11. Bake for 25-30 min, or until the cheese melts.

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Tex Mex Casserole

serves: 8 – size: heaping 1 1/2 cups of casserole – calories: 310 – carbs: 47g – fat: 8g 

Ingredients

  • 8 oz whole wheat penne pasta
  • 1 lb lean ground beef
  • 1 small red onion, diced
  • 2 tbsp minced garlic
  • 1 ( 15.25 oz) whole kernel corn, drained
  • 1 (10.5 oz) can condensed tomato soup
  • 1 (15 oz) can black beans, drained
  • 1 (15.25 oz) can diced tomatoes
  • 6-8 green onions, chopped
  • 1 tbsp chili powder
  • 1 tbsp paprika
  • salt and pepper
  • 1/2 cup shredded reduced fat four cheese, Mexican blend
  • 1 tomato, diced

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Directions

  1. Preheat the oven to 350F.Spray a 13×9 baking dish with nonstick cooking spray and set aside.
  2. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain and set aside.
  3. In a large skillet over medium high heat, cook the ground beef, onion and garlic until the beef is no longer pink, 7-8 min. Use a wooden spoon to break the beef up as it cooks. Drain any excess fat and return the skillet to the stove top, turning the heat down to low.
  4. Add the cooked pasta, soup beans, corn, diced tomatoes, green onions, chili powder, paprika salt and pepper to the skillet and stir until well combined.
  5. Transfer the pasta mixture to the prepared baking dish. Sprinkle the Mexican cheese evenly over the top. Bake uncovered in the oven until cheese is melted and casserole is heated through, 18-20 min.
  6. Top with the diced tomatoes before serving.

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Light Cheesburger Pie

serves: 6 servings – 1/6th of pie –  calories: 330 – carbs: 22g – fat: 13g

Ingredients

  • 1 lb lean ground turkey
  • 1 small onion, diced
  • 2 tbsp minced garlic
  • 2 tbsp hamburger seasoning mix
  • 2 tbsp ketchup
  • 1 cup low fat cottage cheese
  • salt and pepper
  • 1 (8oz) can Pillsbury Reduced Fat Crescent Rolls
  • 1 cup shredded reduced fat sharp cheddar cheese
  • 1 large tomato, diced

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Directions

  1. Preheat the oven to 350F. Coat a 9inch round baking dish with nonstick cooking spray.
  2. Heat a large skillet over medium high heat. Add ground turkey, onion, and garlic and sprinkle with the hamburger seasoning. Cook until the ground turkey is browned, 7-8 min. Use a wooden spoon to break up the turkey as it cooks. Remove from heat.
  3. Add the ketchup to the turkey mixture and stir to combine. Stir in the cottage cheese, season with the pepper, and stir to combine.
  4. Line the baking dish with the crescent rolls. To do this, start by separating each individual triangle. Then align the long side of the triangles around the edge of baking dish. Slightly overlap the triangles as you make your way around them and fill in the bottom of the dish  using the remaining triangles. Pinch the seams together. Gently poke a few holes in the dough triangles with a fork.
  5. Pre bake the crust for 6-7 min.
  6. Remove the crust from the oven and add the ground turkey mixture. Sprinkle the cheddar evenly over the pie. Place the tomato slices on top of the cheese. Cover just the crust with a thin strip of foil to avoid charring the edges.
  7. Return to the oven and bake until the cheese is melted, about 20 min.

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Pizza Pasta Casserole

serves: 6 – size: 1 1/3 cup – calories: 310 – carbs: 40g – fat: 9g –

Ingredients

  • 8 oz whole wheat rotini pasta, dry
  • 1/2 lb lean ground beef
  • 1 tsp olive oil
  • 1 tbsp minced garlic
  • 2 green bell peppers
  • 1 small onion, diced
  • 1 (8oz) container baby bella mushrooms, sliced
  • 1 (23 oz) jar, pasta sauce
  • 1 tbsp Italian seasoning
  • 1 cup shredded reduced fat mozzarella cheese
  • 17 sliced turkey pepperoni

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Directions

  1. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain, then set aside.
  2. In a large skillet over medium high heat, cook the ground beef until no longer pink, 7-8 min. Using a wooden spoon to break the beef up as it cooks. Transfer the beef to a plate and drain any excess fat from the skillet.
  3. Add the olive oil to the skillet over medium high heat. Add the garlic, onion, bell peppers, and mushrooms and cook until the vegetables are softened, 4-6 min.
  4. Preheat the oven to 350F. Spray a 13×9 inch baking dish or a 14 inch round baking dish with nonstick cooking spray.
  5. Return the cooked ground beef back to the skillet and mix with the vegetables. Reduce the heat to low. Pour the pasta sauce into the skillet. Add Italian seasoning and mix well. Stir the cooked pasta into the skillet, making sure to evenly coat the pasta.
  6. Transfer the mixture to the prepared baking dish. Top with the mozzarella and pepperoni. Bake uncovered until the cheese has melted, 20-25 min.

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Low Fat Beef ‘n’ Veggie Casserole

serves: 6 – calories: 230 -carbs: 27g – fat: 3g – WWP+: 5

Ingredients

  • 1 lb ground sirloin
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 4 garlic cloves, minced
  • 3 cups cooked whole wheat wide egg noodles
  • 1 1/2 cups frozen peas
  • 15 oz can reduced sugar tomato sauce
  • 1 can cream style corn
  • 1 tbsp chili powder
  • salt and pepper

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Directions

  1. Preheat oven to 350 F. Lightly coat a 3- 3.5 quart baking dish with nonstick cooking spray and set aside.
  2. In a large skillet, cook the sirloin, onions, peppers, and garlic over medium heat until meat is no longer pink. Drain.
  3. Combine meat, peppers, and onions with cooked pasta, corn and peas. Add tomato sauce, chili powder, salt and pepper. Stir to mix all ingredients and transfer to baking dish.
  4. Cover and bake for 40 min or until heated through.

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BREAKFAST

Bagel with Sun Dried Tomatoes ‘n’ Swiss

Yeilds: 2 servings – Serving size: 1/2 bagel – Calories: 260 – Total Fat: 13g – Carbs: 20g – Protien: 13g

Ingredients

  • 1 whole wheat bagel
  • 1 tablespoon extra virgin olive oil
  • 2 thin slices of swiss cheese
  • 2 tablespoons finely chopped sun dried tomatoes (any variety jarred in olive oil)
  • 3 fresh basil leaves. finely chopped
  • 1/4 teaspoon dried oregano

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Directions

  • Cut the bagel in half and toast (if desired). Drizzle both halves with extra virgin olive oil.
  • Sprinkle the oregano and distribute the cheese, sun dried tomatoes, and basil around the bagel.   Enjoy!

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Slow Cooker Vegetable Omelette

Yeilds: 6 servings – Serving Size: 1/6th slice omelette – Calories: 160 –  Total Fat: 9g – Carbs: 7g = Protein: 12g

Ingredients

  • 8 large eggs
  • 1/2 cup grated parmesan cheese 
  • dash of salt and pepper
  • 1 tablespoon olive oil
  • 1 chopped medium onion
  • 1/2 cup carrots, peeled and chopped
  • 1/2 cup potatoes
  • 1 medium tomato
  • 1 medium red bell pepper

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Directions

  • In a medium bowl, whisk the eggs, Parmesan, salt and pepper
  • Over medium heat, in a saucepan with your olive oil, saute the onions for 2 min, then add all the vegetables. Cook for 10 min or until almost tender.
  • Transfer the vegetables to the slow cooker, then pour the egg mixture inside, making sure the vegetables are well covered.
  • Set on high for 2 hours, then enjoy!

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Blueberry Quinoa Breakfast Bowl

Yeilds: 4 servings – Serving Size: 1 cup plus toppings – Calories: 240 – Total Fat: 3g – Carbs: 40g – Protien: 11g

Ingredients

  • 1 med chopped banana
  • 2 cups fat free milk 
  • 1 cup uncooked quinoa, pre rinsed
  • 2 tablespoons honey
  • 1 cup fresh blueberries
  • 1/2 cup raisins (optional)

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Directions

  • Over medium heat, in a medium pot, bring quinoa and milk to a boil. Cover and reduce heat to a simmer. Cook quinoa until milk is absorbed, approx. 15 minutes.
  • Add the honey and blueberries, stir to combine. Serve into individual bowls.   Enjoy!

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Salmon and Eggs on Toast

Yeilds: 4 servings – Serving Size: 1 slice toast with toppings – Calories: 250 – Carbs: 22g – Protein: 20g – Total Fat: 8g

Ingredients

  • 2 (4-ounce) slices of wild smoked/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped rosemary 
  • 4 slices whole wheat bread, toasted
  • dash of salt and pepper

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Directions

  • Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push the edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs.
  • Top toast with scrambled eggs, chopped smoked salmon, season with rosemary, salt and pepper. Enjoy!

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Spinach ‘n’ Feta Lettuce Wrap

Yeilds: 1 serving – Serving Size: 1 wrap – Calorie: 280 – Total Fat: 10g – Carbs: 7g – Protein: 8g

Ingredients

  • 2 large eggs
  • 1/2 cup diced onions
  • 1 cup baby spinach chopped
  • 2 tablespoons fat free feta crumbles
  • 1 medium diced tomato 
  • 1 large lettuce leaf 
  • dash of salt and pepper

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Directions

  • Add all the ingredients, except the lettuce, to a mixing bowl and whisk to combine. Heat nonstick skillet to medium heat. Add egg mixture and cook to desired consistency. Add cooked egg to the edge of lettuce leaf and fold over. Enjoy!

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Artichoke and Spinach Quiche Cups

Yeilds: 3 servings – Serving Size: 2 quiche cups – Calories: 230 – Total Fat: 16 g – Carbs – 6g – Protien: 11g

Ingredients

  • 3 egg whites
  • 2  large eggs
  • 1 cup spinach, coarsely chopped
  • 1/2 cup grilled artichokes, coarsely chopped
  • 1/2 cup grated parmesan cheese, 
  • 1/4 cup low fat ricotta cheese
  • 1 tablespoon olive oil
  • 1 red bell pepper, finely chopped
  • dash of salt and pepper

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Directions

  • Preheat oven to 375 degrees
  • In a small bowl, whisk the egg whites until fluffy
  • In a medium-large bowl, whisk the eggs, then add the spinach, artichokes, bell pepper,Parmesan, ricotta, salt and pepper. Gradually pour the egg white mixture and lightly mix.
  • Brush 6-8 individual muffin tins with the olive oil. The number of cups you make depends on the size of the molds you use.
  • Pour the mixture into the tins, leaving some space from the rim.
  • Bake in the oven for 20 min or until cooked through.      Enjoy!

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Open Face Scrambled Eggs ‘n’ Avocado

Yeilds: 2 servings – Calories: 240 – Total Fat: 15g – Carbs: 16g – Protien: 11g

Ingredients

  • 2 large eggs
  • 2 teaspoons water
  • 1 avocado, diced
  • 1 teaspoon olive oil
  • 2 slices of whole grain bread, toasted
  • dash of salt and pepper

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Directions

  • Whisk together eggs, water, salt and pepper until fluffy
  • Pour olive oil in a non stick skillet over medium heat. Add eggs and stir with a spoon until they begin to scramble. Add diced avocado and stir until desired consistency. Serve over toast and enjoy!

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Quick and Easy Raisin Scones

Yeilds: 10 servings –  Serving Size: 1 scone – Calories: 240 – Total Fat: 8g – Carbs: 37  – Protein: 5g

Ingredients

Dry:

  • 2 cups white whole wheat flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 cup coconut palm sugar
  • 1 1/2 cup raisins
  • dash salt

Wet:

  • 5 tablespoons solid coconut oil (see instructions)
  • 1 cup low-fat buttermilk, plus 1 tablespoon for brushing over scones

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Directions

  • Preheat oven to 375 degrees
  • Place measured coconut oil in the ‘fridge for 30 min or until solid all of the way through. Line a rimmed baking sheet with parchment paper, set aside.
  • In a medium bowl, whisk together dry ingredients. Using a fork or hands, cut in coconut oil until it resembles coarse crumbs. Add buttermilk, and stir just until moistened. Gently fold in raisins, just until combined, or dough leaves the side of the bowl.
  • Turn dough into a working surface, lightly dusted with flour. Use hands to shape dough into a 1″  thickness. Use a biscuit cutter, dip in flour, and cut into 10 biscuit shapes using a knife, cut into rectangle shapes . Place on a parchment lined cookie sheet (or nonstick cookie sheet).
  • Brush scones with buttermilk. Bake until golden, about 15-17 min. Allow to cool a bit before serving.  Enjoy!

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Easy Pumpkin Pancakes

Yields: 12-16 pancakes  – Serving Size: 3 pancakes – Calories:340 – Points Plus:8 – Total Fat: 11g – Carbs 36g – Protein: 10g 

Ingredients

Dry:

  • 1 tablespoon baking powder
  • 2 cups white whole wheat flour
  • 1 tablespoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon pumpkin spice or cinnamon

Wet:

  • 2 teaspoons vanilla extract
  • 1-1/4 cup low fat milk (almond, soy coconut, dairy)
  • 1/4 cup maple syrup
  • 1 cup canned 100% pumpkin puree (unsweetened, not pie filling)

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Directions

  • Whisk together all the dry ingredients in a large bowl. In another bowl, whisk together all the wet ingredients.
  • Combine the wet and dry together. Mixture should be the consistency of a thin pancake batter with some lumps. If mixture is too thick, add a bit more milk.
  • Spray a nonstick pan or pancake griddle with cooking spray to coat lightly. Place the pan over medium-low heat. Add 1/4 cup of the pancake mix. Smooth into rounds with the back of the ladle or spoon. About 3 pancakes should fit in a medium-large pan at a time.
  • Allow pancakes to cook for about 3-4 min until bubbles form on the surface. They are golden on the bottom, and easy to flip. Cook an additional 3 min after flipping.   Enjoy!

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Image result for fried eggs red pepper brussel sprouts

Fried Eggs with Red Pepper and Brussel Sprouts

Yields: 4 servings – Calories:120 – Total Fat: 9g – Carbs: 11g – Protein: 5g  – Points Plus: 5

Ingredients

  • 1 red bell pepper
  • 4 cups brussel sprouts, halved
  • 1 half cup chopped onions
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • 3 tablespoons vegetable stock or water
  • dash of salt and pepper

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Directions

  • In a saute pan over medium heat, add olive oil, onions, and brussel sprouts and cook for 5 min. Add bell pepper, salt, pepper, and minced garlic.  Cook for 12 more minutes, stirring frequently.
  • Add the stock, and cook for about 3 min or until the stock has evaporated.
  • Form 4 spaces between the vegetables. Add eggs to each space. Reduce heat to low and cook for 5 to 8 min or until the eggs are cooked through. Remove from heat. Sprinkle walnuts over the dish and serve. 

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Breakfast Casserole for the Slow Cooker

Yields: 4 servings – Calories: 200 – Total Fat: 10g  – Carbs: 14g  – Protien: 13g

Ingredients

  • 1 teaspoon olive oil
  •  2 cups potatoes, thinly sliced
  • 1/2 cup salsa (no sugar added)
  • 1/4 cup diced onions
  • 5 large eggs
  • 2 cups sliced mushrooms
  • 1/2 cup (part skim) mozzarella, grated
  • dash of salt and pepper

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Directions

(a smaller baking dish was placed inside the slow cooker for this serving size)

  • Rub olive oil on all sides of the slow cooker. You may also use an oil spray. Distribute the potatoes, onions, salsa, and mushrooms inside the slow cooker.
  • In a separate bowl, whisk the eggs. Add the mozzarella, salt and pepper. Pour the mixture into the slow cooker on low for 4 hours, or until potatoes are tender and the eggs set.    Enjoy!

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Avocado Baked with Eggs

Yields 2 servings – Serving Size:1/2 avocado – Calories: 230 – Total Fat: 20g – Protein: 8g – Carbs: 9g  – Points Plus: 6

What You Will Need

  • 2 large eggs
  • dash  salt and black pepper
  • sprinkle of oregano
  • 2 dashes paprika
  • 1 ripened avocado

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Directions

  • Preheat oven to 400 degrees
  • Cut the avocado in half, remove the pit, then scoop out about 2 teaspoons from each to make room for the eggs. Crack one egg at a time, drop inside each avocado half, making sure the yolk is centered in each half.
  • Season each egg with black pepper, salt, paprika, and oregano
  • Carefully transfer avocado halves to a parchment lined baking pan
  • Place in oven and allow to bake for 10 min or until the whites have set
  • Remove from the oven and enjoy!

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Mini Parmesan ‘n’ Tomato Frittatas

Yields 4 servings- Calories: 180-Total Fat:13 Carbohydrates: 3 g Protein: 13 g  – Points Plus: 6

Ingredients

  • 6 large eggs
  • 1/4 cup diced onions
  • 1 tablespoon olive oil
  • 1/4 cup low fat milk
  • 1/4 cup grated parmesan  cheese
  • 1 cup diced tomatoes
  • dash of salt and pepper

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Directions

  • Preheat oven to 350 degrees F.
  • Spray ramekins with cooking spray.
  • Place olive oil in a saute pan over medium heat. Place onions, tomatoes in the pan and cook for 5 to 8 min, until softened and onions are slightly translucent. Whisk eggs with milk, salt, pepper and parmesan.
  • Place egg mixture into 4 different ramekins placed directly on the rack on the stove or spaced out on a sheet tray. Cook for 16-18 min, until set in the centers. Frittatas can be served warm or cold and will stay fresh in the ‘fridge for one day. Enjoy!

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Egg ‘n’ Toast Breakfast Cups Egg-and-Toast-Breakfast-Cups-750x500

Yields six servings – Serving size: 1 cup Calories: 270 Total Fat: 16g Carbohydrates: 13g Protein 17 g  – Points Plus: 6

What You Will Need

  • about 3 slices deli turkey or lean meat of your choice 
  • 6 large eggs
  • 1/2 cup grated reduced fat cheese
  • 6 slices whole wheat bread, crusts removed
  • 2 tablespoons olive oil
  • dash of salt and pepper

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Directions

Preheat oven to 375 degrees. Spray 6 cups in a muffin tin with cooking spray, or lightly grease with olive oil. Press each slice of bread into a round. Fold over and press edges of bread to fit the cups if necessary.

Brush each slice of bread with olive oil (or use back of spoon) Sprinkle each cup with the cheese. Add a layer of turkey.

Crack an egg into each bread round. Sprinkle with salt and pepper. Bake for about 20 min. until the whites of the eggs are set.

Enjoy!

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Image result for sweet potatoes spinach feta

Baked Sweet Potatoes with Spinach and Feta

Yields: 4 servings – Calories: 320 – Total Fat: 15g – Carbs: 38g – Protein: 9g

Ingredients

  • 4 medium sweet potatoes
  • 2 cups chopped spinach
  • 3/4 cup feta cheese
  • 1/2 cup coarsely chopped walnuts
  • 2 tablespoons olive oil
  • dash of salt and pepper

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Directions

  • Preheat the oven to 400 degrees for the potatoes
  • Poke each sweet potatoe with fork several times on the top
  • Bake directly on oven rack or on a baking sheet for 45 min
  • Meanwhile for the spinach: in a medium bowl, toss the spinach in olive oil, salt and pepper.
  • Place an even layer of parchment lined baking sheet
  • Bake 400 degrees in oven for about 10-12 min, or until crispy.
  • Make a slit on top of each sweet potato, stuffing each with spinach. Top with feta and walnuts. Enjoy!

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Filling Cheesy Veggie Skillet

Yields: 6 servings – Calories: 140 – Carbs: 7g – Total Fat: 8g – Protein: 9g

Ingredients

  • 1/2 cup Parmesan
  • 1/2 cup shredded reduced fat cheese of choice
  • 1 cup sliced mushrooms
  • 1 green bell pepper, diced
  • 2 tablespoons oregano
  • 1/2 cup whole wheat bread crumbs
  • 1 cup chopped onions
  • 1 clove of garlic, minced
  • 1 1/2 tablespoons olive oil
  • dash of salt and pepper

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Directions

  • In an oven safe saute pan, over medium-low heat, place onions in one tablespoon olive oil. Add salt and pepper. Allow to cook until onions are soft and transparent, about 5 min.
  • Add bell pepper, mushrooms, and oregano. Allow to cook for an additional 5-8 min, until the peppers are softened, and the water released from the vegetables has evaporated. Add garlic and cook for 30 seconds longer. Remove from heat.
  • Add the melting cheese, followed by the Parmesan
  • Top with the bread crumbs. Drizzle with the remaining olive oil.
  • Turn on the broiler. Place the pan under the broiler for 5-8 min or until the top cheese is golden. Remove, serve and enjoy!

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BREADS+MUFFINS

Image result for blueberry muffins

Low Fat Whole Wheat Blueberry Muffins

serves: 12 – size: 1 muffin – points+: 4pts – smart points: 5 – calories: 130 – fat: 2g – carbs: 26g

Ingredients

  • 1 cup unsweetened applesauce
  • 2 cups whole wheat pastry flour
  • 1/2 cup raw sugar
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 1/2 cups blueberries (about 6.5oz)
  • 1 large egg, beaten
  • 1 tbsp vanilla
  • 2 tbsp margarine

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Directions

  1. Preheat oven to 325F. 
  2. Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.
  3. In a medium bowl, mix eggs, melted butter, vanilla and applesauce. Add to the flour mixture and stir until just blended. Gently fold in blueberries.
  4. Pour batter into 12 lined muffin tins and bake at 325F for 25 min, or until a toothpick inserted in the middle comes out clean. Cool for about 10 min.

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Pumpkin Banana Bread

serves: 12 slices (loaf) – size: 1 slice – points+:3 pts – smart points+ 3pts smart points: 4pts – calories: 140 – carbs: 30g – fat: 2g

Ingredients

  • Pam baking spray
  • 3/4 cup all purpose flour
  • 1/2 cup white whole wheat flour
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 1 tsp ground nutmeg
  • 3 very ripe medium bananas, mashed
  • 1/2 cup pureed pumpkin
  • 2 tbsp margarine, softened
  • 1/2 cup light brown sugar, unpacked
  • 1 large egg white
  • 1 large egg
  • 1 tbsp vanilla extract

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Directions

  1. Preheat oven to 325F. Grease a 9×5 inch loaf pan with baking spray.
  2. In a medium bowl, combine flour, baking soda, pumpkin spice and salt with a wire whisk. Set aside.
  3. In a large mixing bowl, cream margarine and sugar with an electric mixer. Add egg whites, egg, bananas, pumpkin and vanilla, and beat at medium speed until thick. Scrape down sides of the bowl.
  4. Add flour mixture and nuts (if using), then blend at low speed until combined. Don’t over mix.
  5. Pour batter onto loaf pan and bake on the center rack for 60 min, or until a toothpick inserted in the center comes out clean.
  6. Let pan cool at least 20 min, bread should be room temperature before slicing.

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Image result for banana nut bread

Low Fat Banana Nut Bread

servings: 26 slices (2 loaves) – size: 1 slice -old points:3pts – points+:4pts – calories: 120 – fat: 4g – carbs: 19g

Ingredients

  • 7 ripe medium bananas, mashed
  • 1/2 cup unsweetened apple sauce 
  • 2 1/2 cups all purpose flour
  • 1 1/2 tsp baking soda
  • 1/2 tsp salt
  • 4 tbsp margarine, softened
  • 1 cup light brown sugar
  • 4 large egg whites
  • 1 tbsp vanilla extract
  • 3oz (3/4 cup) chopped walnuts
  • baking spray

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Directions

  1. Preheat oven to 350F. Grease two 8×5 inch loaf pans with baking spray.
  2. In a medium bowl, combine flour, baking soda and salt with a wire whisk. Set aside.
  3. In a large bowl, cream the margarine and sugar with an electric mixer. Add egg whites, bananas, apple sauce and vanilla, and beat at medium speed until thick. Scrape down the sides of the bowl.
  4. Add flour mixture and walnuts, then blend at low speed until combined. Don’t over mix.
  5. Pour batter into the loaf pans and bake on the center rack for 50 min, or until a toothpick inserted in the center comes out clean.
  6. Let the pan cool at least 20 min, bread should be room temperature before slicing.

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Easy Garlic Cheddar Biscuits

serves: 14 – size: 1 biscuit – points+:3pts – smart points 3 – calories: 95 – carbs: 12g – fat: 3g

Ingredients

  • 2 tbsp margarine, melted
  • 3 cloves garlic, minced
  • 2 tbsp fresh chopped parsley
  • 2 cups bisquick
  • 3.5 oz shredded sharp cheddar cheese
  • 2/3 cup fat free milk

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Directions

  1. Preheat oven to 400F. Line a cookie sheet with parchment paper.
  2. Melt margarine in a small frying pan, add half the garlic and saute on low heat about 1 min. Remove from heat and add parsley.
  3. In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (don’t over mix) Drop batter by heaping tablespoons (1.5oz each) onto prepared cookie sheet.
  4. Bake for 10 min. Brush or drizzle biscuits with melted margarine. Bake for 5 more min, or until lightly browned on the bottom.

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Glazed Double Chocolate Banana Muffins

serves:  12 – size: 1 muffin – calories: 160 – fat: 5g – carbs: 28g – smart points: 6 – points+:5pts

Ingredients

  • 3 1/2 ripe medium bananas, mashed
  • 1/4 cup unsweetened apple sauce
  • 1 1/4 cups all purpose flour
  • 1/4 cup unsweetened cocoa powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 tbsp margarine, softened
  • 1/3 cup sugar
  • 2 large egg whites
  • 1 tsp vanilla extract
  • 1/2 cup chocolate chips
  • 2 tbsp confectioners sugar (optional for the glaze)

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Directions

  1. Preheat oven to 325F. Line a muffin tin with 12 liners.
  2. In a large mixing bowl, cream butter and sugar with an electric mixer. Add egg whites, bananas, apple sauce, vanilla, and beat at a medium speed until thick. Scrape down sides of the bowl.
  3. In a medium bowl, combine flour, cocoa powder, baking soda and salt with a wire whisk.
  4. Add flour mixture to bananas, then blend at low speed until combined, don’t over mix. Fold in chocolate chips and pour batter into muffin tins.
  5. Bake on the center rack for 30 min, or until a toothpick inserted into center comes out clean.
  6. If making the glaze, combine confectioner’s sugar and 1/4 to 1/2 tsp water to make a glaze. Drizzle over each muffin.

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Image result for apple nut bread

Applesauce Nut Bread

servings: 16 slices – size: 1/2 inch thick slice – points+:5 – smart points: 4pts – calories: 110 – carbs: 21g – fat:3g 

Ingredients

  • 1 large finely diced, peeled apple, diced into 1/6″ pieces
  • 1 tsp lemon juice
  • 1 tbsp agave
  • 1 tsp cinnamon
  • 1 1/2 cups applesauce
  • 1 1/2 cups whole wheat flour
  • 3/4 cup brown sugar, not packed
  • 1 tsp baking soda
  • 1 tsp nutmeg
  • 1/4 tsp salt
  • 2 tbsp vegetable oil
  • 2 large egg whites
  • 2 tbsp vanilla extract
  • baking spray
  • 1 1/2 oz chopped walnuts

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Directions

  1. In a medium bowl combine apple, cinnamon, agave, and lemon juice. Set aside.
  2. Preheat oven to 350F. Spray a 9×5 inch loaf pan with baking spray.
  3. In a large  bowl, mix oil, eggs, whites, sugar, apple sauce and vanilla: Beat at medium speed until thick. Scrape down sides of the bowl.
  4. Add the flour mixture, then blend at low speed until combined. Do not over mix. Fold in apples and walnuts.
  5. Pour batter into loaf pan and bake in the center rack about 55 min, or until a toothpick inserted in the center comes out clean.
  6. Allow the pan to cool at least 20 min, bread should be room temperature before slicing.

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Chocolate Chip Buttermilk Scones

servings:12 – size: 1 scone – points+: 5pts – smart points: 8 – calories: 190 – fat: 8g – carbs: 28g 

Ingredients

  • 3/4 cup cold buttermilk
  • 1/4 cup sugar
  • 1 tbsp vanilla extract
  • 1 large egg
  • 1 cup all purpose flour
  • 1 cup white whole wheat flour
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 3 tbsp chilled butter (must be cold) cut into small pieces
  • 3/4 cup chocolate chips
  • cooking spray
  • 1 large egg, lightly beaten
  • 1 1/2 tbsp sugar

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Directions

  1. Preheat oven to 375F. Combine the first four ingredients in a medium bowl, stirring with a whisk. Spray baking sheet with cooking spray.
  2. Combine flour, baking powder and salt into a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender, or you could use 2 knives, until mixture, stirring just until moist.
  3. Place dough onto a floured surface and knead lightly four times with floured hands.
  4. Form dough into a 9 inch circle onto baking sheet, about 3/4 ” thick. Using a knife, cut dough into 12 wedges all the way through.
  5. Brush egg white over dough and sprinkle evenly with sugar. Bake until golden, about 18-20 min, depending on your oven. Serve warm.

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Guilt Free Blueberry Scones

serves: 8 – calories: 200 – points: 4pts – points+:6 pts – fat: 5g 

Ingredients

  • 2 cups unbleached flour
  • 1/4 cup sugar
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1 tbsp baking powder
  • 1/4 (half stick) cup frozen butter
  • 3/4 cups light buttermilk
  • 1 egg
  • 1 tbsp vanilla
  • 1 cup fresh blueberries

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Directions

  1. Preheat oven to 400F. In a large bowl, mix all the dry ingredients.
  2. Using the large holes of a cheese grater, grate the frozen butter into the flour. Mix well with flour.
  3. In a medium bowl, mix the buttermilk, egg and vanilla.
  4. Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened.
  5. Do not over work the dough. Fold in the blueberries.
  6. Line a cookie sheet with parchment paper. Drop large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact) Bake in the center rack 18 min. Remove and allow them to cool, about 5 min before eating.

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Whole Wheat Cornbread Muffins

serves:12 – size: 1 muffin – WWP+: 3 – smart points: 5 – calories: 130 – carbs: 25g – fat: 2g

Ingredients

  • 1 1/2 cups yellow cornmeal
  • 1 cup whole wheat whit flour
  • 1/4 cup sugar
  • 1 tbsp baking powder
  • 1 tsp salt 
  • 1 egg
  • 1 1/2 cups almond milk
  • 1/4 cup unsweetened applesauce
  • 1 tbsp margarine, softened

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Directions

  1. Preheat the oven to 400F and spray 12 muffin tins with nonstick cooking spray.
  2. In a large mixing bowl, whisk together the cornmeal, flour, sugar, baking powder and salt.
  3. In a medium mixing bowl, whisk the egg, then add the almond milk, applesauce and softened margarine.
  4. Add the wet mixture to the dry mixture and mix together until combined.
  5. Spoon the batter into the prepared muffin tin, filling each one about 3/4 of the way full.
  6. Bake for 18-20 min, or until golden.

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Glazed Apple Cinnamon Muffins

servings: 12 – size: 1 muffin – calories: 120 – carbs: 24g – fat: 2g – WWP+: 4 – smart points: 5

Ingredients

  • 1 1/2 cups all purpose flour
  • 1/2 cup sugar
  • 1 tbsp baking powder
  • 1 tbsp cinnamon
  • 1/2 tsp salt
  • 1 egg, beaten
  • 1 tbsp vanilla
  • 1/3 cup plain nonfat Greek yogurt
  • 2/3 cup almond milk
  • 1 apple, diced
  • Streusel Topping:
  • 2 tbsp sugar
  • 1 tbsp all purpose flour
  • 1 tbsp margarine
  • 1 tsp cinnamon

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Directions

  1. Preheat oven to 350F and line 12 muffin tins with paper liners, or spray with nonstick cooking spray and set aside.
  2. In a  large mixing bowl, whisk together the dry ingredients.
  3. In a small bowl, whisk together the egg, vanilla, yogurt, and almond milk.
  4. Pour the liquid mix into the dry mix and stir to combine with a wooden spoon or rubber spatula.
  5. Fold in the diced apples and spoon the batter into prepared muffin tins.
  6. In a small mixing bowl, add the streusel topping ingredients, and break up the margarine with your fingers. Evenly sprinkle the topping over the unbaked muffins.
  7. Bake for 20-25 min, or until a toothpick comes out clean.
  8. Allow the rest in the muffin tins for 5 min, then transfer to a cooling rack, for at least 15 min before serving.

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Light Carrot Cake Muffins with Cream Cheese Glaze

Yields: 12 muffins serving size: 2 muffins – calories: 280 – carbs: 42g – fat: 7g – WWP+: 7

Ingredients

  • 1 1/4 cups whole wheat white flour
  • 1 tbsp sugar
  •  1 tbsp cinnamon
  • 1/2 tsp salt
  • 1 cup grated carrot
  • 1/2 cup sweetened coconut flakes
  • 1/2 cup applesauce
  • 1/2 cup raisins
  • 2 tbsp pecans, chopped
  • 1 tbsp vanilla
  • 1 egg, beaten
  • 3/4 cups skim milk
  • Cream Cheese Glaze:
  • 4 oz reduced fat cream cheese
  • 1/4 cup powdered sugar
  • 2 tbsp skim milk
  • 1 tsp vanilla

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Directions

  1. Preheat the oven to 350 F and line a muffin tin with 12 muffin liners, or spray the unlined tin generously with nonstick cooking spray.
  2. In a medium mixing bowl, whisk together the flour, sugar, cinnamon and salt.
  3. In another medium mixing bowl, stir together the rest of the muffin ingredients.
  4. Add half the wet ingredients to the dry ingredients: to moisten. Then add the remaining wet ingredients and stir together until combined.
  5. Evenly pour the batter in prepared muffin tin.
  6. Bake for 15-18 min until a toothpick comes out clean. Take them out to cool on a cooling rack and make the glaze.
  7. Cream Cheese Glaze: 
  8. Soften the cream cheese by microwaving it in a microwave safe bowl for 20-30 seconds, until almost pourable.
  9. Whisk in the powdered sugar, skim milk and vanilla.
  10. When the muffins are completely cool, dip the tops in the glaze and allow the excess to drip off.

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Strawberry Oatmeal Muffins

serves:12  size:1 muffin – WWP+: 4pts – calories: 120 – carbs: 26g -fat: 2g

Ingredients

  • 1 1/2 cups quick oatmeal
  • 1 cup unsweetened almond milk
  • 1/2 cup brown sugar
  • 1 tbsp vegetable oil
  • 3 tbsp stevia or other sweetener
  • 1/2 cup applesauce
  • 2 egg whites
  • 1 tbsp strawberry or vanilla extract
  • 1/2 cup whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup fresh strawberries, diced

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Directions

  1. Preheat oven to 400F. Line a muffin tin with paper or foil liners or spray with cooking spray.
  2. Place oats in a food processor and pulse a few times. Soak oats in a medium size bowl with almond milk for 30 min.
  3. In a separate bowl, combine brown sugar, stevia, applesauce, extract, egg whites and oil. Using a spoon or spatula, mix all ingredients together until well mixed.
  4. In a separate bowl, combine whole wheat flour, salt baking powder, baking soda. Using a whisk, stir to combine well.
  5. Next, combine oats and milk with the sugar and applesauce mixture and mix well. Slowly add in the dry ingredients and mix until just incorporated. Fold in diced strawberries.
  6. Spoon mixture into muffin tin and bake 22-25 min. Allow to cool, enjoy!

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Low Fat Zucchini Bread

Ingredients

  • 1 1/2 cups whole wheat flour
  • 2 tbsp stevia, or any low calorie sweetener
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 1/2 cup chopped walnuts
  • 1 egg
  • 2 egg whites
  • 2 1/2 cup zucchini, finely grated
  • 1/4 cup olive oil
  • 1 tbsp vanilla extract

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Directions

  1. Preheat oven to 350F.
  2. Spray two 8×4 inch loaf pans with non stick cooking spray.
  3. Beat eggs, oil, vanilla, and stevia together in a large bowl.
  4. Add dry ingredients to the creamed mixture, beat well.
  5. Stir in zucchini and nuts until well combined.
  6. Pour batter into prepared pans.
  7. Pour mixture into muffin pan and cook for 40-45 min until toothpick comes out clean.

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Chocolate Chip Coconut Banana Bread

serves: 16, 8 from each loaf – size: 1/8 slice of loaf

Ingredients

  • 5 ripe bananas
  • 1/2 cup applesauce or 1/2 cup non fat vanilla Greek yogurt
  • 2 cups whole wheat flour ( you can use white too)
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 3 1/2 tbsp margarine
  • 3/4 cup light brown sugar
  • 4 egg whites
  • 1/2 cup mini chocolate chips
  • 1 tsp coconut extract (optional)
  • 1/2 cup coconut flakes

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Directions

  1. Preheat oven to 375F.
  2. Spray 2 loaf pans (8×4.5 or 8×5″) with cooking spray.
  3. In a medium size bowl, mash bananas with a fork.
  4. In a separate bowl, add flour, salt and baking soda. Use a wire whisk to mix dry ingredients together.
  5. Using a stand or mixer, cream (beat ingredients together at a high speed) margarine and brown sugar together.
  6. Add mashed bananas, egg whites, applesauce or yogurt and coconut extract (if using). Mix on low for 30 sec – 1min.
  7. Next, add in dry ingredients to wet ingredients and mix on a low speed. (important not to over mix).
  8. Next, fold in mini chocolate chips and coconut flakes.
  9. Pour banana bread batter evenly into the loaf pans.
  10. Bake bread loaves in oven for 40-45 min, until the edges are golden brown and toothpick comes out clean.  Enjoy! 

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ASIAN

 Mandarin Chicken

serves: 4 – calories: 300 – fat: 6g – carbs: 11g

Ingredients

  • 2 whole boneless skinless chicken breasts
  • 2 tbsp brown sugar
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 tsp ground ginger
  • 1/3 cup water
  • 2 tbsp cornstarch

 

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Directions

  1. Lightly spray chicken with olive oil cooking spray (or any vegetable)
  2. Grill chicken breasts 4-6 min per side until done.
  3. Chop chicken into bite sized pieces, set aside.
  4. Combine sugar, soy sauce, lemon juice, oil, garlic, and ginger in a small saucepan.
  5. Heat over medium until sugar is dissolved, stirring often.
  6. Add water and cornstarch, bring to boil.
  7. Reduce heat and simmer 4-6 min or until sauce thickens.
  8. Pour chicken into large frying pan over medium heat. Heat until chicken sizzles, then reduce heat and pour sauce over the chicken, heat through. Goes well with brown rice.

ASIAN

Ingredients

  • 2 whole boneless skinless chicken breasts
  • 2 tbsp brown sugar
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 tsp ground ginger
  • 1/3 cup water
  • 2 tbsp cornstarch
http://revampfitness.com/asian/

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Low Cal Chicken Fried Rice

serves:6 – size: 1 heaping cup – calories: 270 – carbs: 35g – fat: 6g – 

Ingredients

  • 2 tsp sesame oil, divided
  • 2 tbsp minced garlic
  • 1/2 tsp red pepper flakes
  • salt and pepper
  • 1 lb boneless skinless chicken breast, cut into 1 inch cubes
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice, brown
  • 1 small red onion
  • 7 green onions, sliced
  • 2 eggs
  • 1/4 cup reduced sodium soy sauce

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Directions

  1. In a wok or large skillet, heat 1 teaspoon of the sesame oil over medium high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 min or until fragrant
  2. . Increase the heat to high and add chicken. Cook for 4-6 min, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside.
  3. Microwave the rice according to package directions. Set aside.
  4. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half the green onions and stir fry, constantly moving the mixture until the onions and carrots are softened, 3-5 min.
  5. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce heat to medium.
  6. Add the reserved chicken, cooked brown rice and soy sauce to the vegetable mixture and stir to combine.
  7. Serve garnished with the remaining green onions.

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Skillet Orange Chicken

serves: 5 – size: 1 cup chicken+ 1/3 cup rice – calories: 280 – fat: 7g – carbs: 18g – WWP+: 7 – smart points: 6

Ingredients

  • 2 lbs boneless skinless chicken breasts, cut into 1 inch pieces
  • 2 tbsp cornstarch
  • salt and pepper
  • 1 tbsp olive oil
  • Sauce:
  • 1/2 cup orange juice
  • zest of one orange (about 2 tbsp)
  • 3 tbsp lowered sodium soy sauce
  • 1 tbsp seasoned rice wine vinegar
  • 3 tbsp minced garlic
  • 1 tbsp brown sugar
  • 1/2 tsp ground ginger
  • 1 (8.5 oz) pouch whole grain brown, Uncle Ben’s Ready Rice

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Directions

  1. In a small bowl, whisk together the sauce ingredients and set aside.
  2. Prepare the rice as package directs.
  3. Add the chicken, cornstarch, salt and pepper to a gallon sized resealable bag and shake to evenly coat.
  4. Heat a large skillet over medium heat and add the oil and chicken, cooking for about 30 sec to 1 min, just to partially cook the outside of the chicken.
  5. Turn the heat down to medium low and add the sauce to the skillet with the chicken and continue cooking for 6-8 min, or until the chicken is cooked. Stir frequently to coat the chicken.
  6. Serve 1 cup of chicken with 1/3 cup rice.

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Salmon Sushi Bowls for Two

serves: 2 – size: 1 bowl – calories: 450 – fat: 14g – carbs: 50g – WWP+: 10 – smart points: 13

Ingredients

  • 8 oz wild salmon fillet, raw
  • salt and pepper
  • 1 pouch Uncle Ben’s Ready Rice Basmati
  • 1/2 tsp toasted sesame oil
  • 1 tsp sesame seeds
  • 1 oz cucumbers, julienned (small handfull, about 20-22 matchsticks)
  • 1 oz carrots, julienned (small handful, about 20-22 matchsticks)
  • 1/4 avocado, thinly sliced (about 6 slices)
  • 2 green onions, thinly sliced
  • Honey Sriracha Dressing: 
  • 1 tbsp light mayo
  • 1 tbsp plain, nonfat Greek yogurt
  • 1/2 tsp honey
  • 1/2 tsp sriracha
  • pinch ground ginger

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Directions

  1. Preheat the oven to 350F and line a baking sheet with foil.
  2. Salt and pepper the salmon fillet to taste, then bake for 10-12 min, or until the salmon easily breaks apart with a fork. Flake the salmon apart, discard the skin, and set aside. The internal temperature should reach 145F.
  3. Heat rice according to package directions. Pour the rice into a medium mixing bowl and stir in the sesame oil and seeds. Set aside to cool.
  4. To assemble: In 2 bowls, evenly distribute the rice as a base. Arrange half of the cucumbers, carrots, avocado, green onions, and set aside salmon evenly between both bowls.
  5. Drizzle 1 tbsp of dressing on each sushi bowl. Serve cold or at room temperature.

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Quick Shrimp ‘n’ Veggie Stir Fry

serves: 4 – seize: 1/4 recipe – calories: 180 – carbs: 23g – fat: 3g 

Ingredients

  • 1 tbsp sesame oil
  • 2 (14oz) bags frozen broccoli stir fry mix
  • 1 (8oz) container baby bella (crimini) mushrooms, sliced
  • 1/2 cup low fat chicken broth
  • 3tbsp lowered sodium soy sauce
  • 2 tbsp minced garlic
  • 2 tbsp rice vinegar
  • 1 tbsp light brown sugar
  • 1 tsp ground ginger
  • 1 tbsp cornstarch
  • 1 lb medium shrimp, peeled and deveined
  • 1 (8.8oz) pouch brown Uncle Ben’s Ready Rice
  • 1 tsp sesame seeds
  • 5 green onions, thinly sliced

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Directions

  1. In a wok or large skillet, heat the sesame oil over medium high heat. Add the broccoli stir fry mix and mushrooms. Saute the vegetables for 5 min, until the vegetables 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 the vegetables and mix. Pour the sauce over the shrimp mixture to evenly cover, and stir frequently until the sauce has thickened and the shrimp are pinked and cooked through, 3-5 min.
  4. Microwave the rice according to the directions.
  5. To serve, place 1/3 cup cooked rice in the bottom of a bowl, top with a heaping 1 cup of stir fry mixture, and garnish with sesame seeds and green onions.

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Image result for sweet n sour chicken

Baked Sweet ‘n’ Sour Chicken

serves: 4 – size:  1 1/3 cups – calories: 280 – carbs: 27g – fat: 9g 

Ingredients

  •  1 lb boneless skinless chicken breasts, cut into 1 inch cubes
  • 1/3 cup + 1 tbsp cornstarch
  • 2 tbsp olive oil
  • 1 (8oz) can juice packed pineapple chunks
  • 1/4 cup reduced sugar ketchup
  • 2 tbsp rice vinegar
  • 2 tbsp lowered sodium soy sauce
  • 1 tbsp minced garlic
  • 1 tsp stevia
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 5 green onions, thinly sliced

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Directions

  1. Preheat the oven to 350F. Spray an 11x7inch baking dish with nonstick cooking spray.
  2. Place the chicken and 1/3 cup of the cornstarch in a large resealable bag. Seal and shake the bag a few times to evenly coat the chicken.
  3. In a wok or large skillet, heat the olive oil over medium high heat. Add the chicken in a single layer and cook the chicken until browned all over but not cooked through, 1-2 min, turning the chicken occasionally. Remove from the heat.
  4. Drain the pineapple and reserve the juice for the sauce.
  5. In a small bowl, whisk together the reserved pineapple juice, ketchup, rice vinegar, soy sauce,  salt, pepper, garlic, stevia and remaining 2 teaspoons of the cornstarch.
  6. Place the browned chicken pieces in the bottom of the prepared baking dish. Add the pineapple chunks, onion and bell peppers. Pour the sauce evenly over the chicken and vegetables.
  7. Cover the baking dish loosely with foil and bake until sauce is bubbling and the chicken is cooked through, about 45 min. Stir the chicken mixture and rotate the pan front to back halfway through the baking time to ensure that it cooks evenly.
  8. To serve, garnish with green onions.

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Skinny Mongolian Beef

serves: 6 – size: 1 cup beef and broccoli mixture and 2/3 cup rice – calories: 400 – carbs: 38g – fat: 15g – WWP+: 10

Ingredients

  • 1 1/2 lb flank steak
  • 1/4 cup cornstarch
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp rice wine vinegar
  • 2 tbsp brown sugar
  • 2 tbsp teriyaki sauce
  • 7 green onions, sliced
  • 2 tbsp sesame oil
  • 2 tbsp minced garlic
  • pinch or two of grated ginger
  • 1/2 tsp red chili flakes
  • 2 cups broccoli florets, cooked, (or frozen, thawed)
  • Two , 8.8 oz pouches whole grain Uncle Ben’s Ready Minute Rice

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Directions

  1. To prepare flank steak, slice the meat up on an angle in thin strips against the grain.
  2. In a large resealable bag, combine the steak slices and cornstarch and shake until evenly coated: set aside.
  3. In a medium saucepan, whisk together the soy sauce, rice wine vinegar, brown sugar and teriyaki sauce until evenly combined. Heat the sauce pan over medium heat until slightly thickened, about 5-7 min, set aside.
  4. In a large skillet, heat the sesame oil over medium high heat. Add the garlic, ginger, red chili flakes and green onions. Cook, stirring constantly for about 30 sec, or until fragrant. Shale off excess cornstarch from the reserved steak, add it all to the skillet. Cook for 2-3 min, browning all sides. Add the set aside sauce and cook for an additional 1-2 min.
  5. If using fresh broccoli, use a medium skillet pan and cook the florets for about 4-5 min, until tender. If using frozen broccoli, just heat it with either the microwave or in the skillet.
  6. Microwave rice according to package directions. Serve with brown rice, broccoli, and garnish with additional green onions if desired.

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Chicken Teriyaki

serves: 4 – size: 6 oz chicken + 1/2 cup rice – calories: 400 – carbs: 38g – fat: 9g – WWP+: 10

Ingredients

  • 1 1/2 lb boneless skinless chicken breasts
  • 3/4 cup reduced sodium soy sauce
  • 2 tbsp brown sugar
  • 2 tbsp honey
  • 1 tbsp lemon juice
  • 1 tbsp ground ginger
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • 8.8 oz package brown Uncle Ben’s Ready Rice

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Directions

  1. Pound the chicken breasts to 1/2 inch thickness. You can do this by placing the chicken in a large resealable bag and evenly pound them with the back of a rolling pin ( don’t seal the bag completely or the bag will pop like a balloon when you pound it). Take the chicken out of the bag and cut into bite size cubes. Place back in the bag.
  2. In a small bowl, whisk soy sauce brown sugar, honey, lemon juice, ginger and garlic. Pour marinade in the bag with the chicken. Marinate in the fridge, at least 3 hrs.
  3. Heat oil in a large skillet or sauce pan over medium heat. Using a slotted spoon, remove chicken from marinade and place in skillet. Don’t throw away marinade. Cook chicken until slightly brown and cooked through, about 5-7 min. Remove chicken and set aside.
  4. In the same skillet, add the marinade. Bring to a boil, cover, reduce temperature to a simmer for 5 min. Stir occasionally.
  5. Remove lid, increase heat to medium high and stir frequently until marinade becomes a dark thick syrup, about 7-10 min. Be careful not to burn the marinade.
  6. Cook rice according to package directions.
  7. Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve 6 oz of chicken over 1/2 cup brown rice. Garnish with sesame seeds.

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Spicy Shrimp with Noodles Stir Fry

serves: 4 – calories: 370 – carbs: 46g – fat: 11g

Ingredients

  • 8 oz whole grain angel hair pasta
  • 2 tbsp cornstarch
  • 1 tsp chili flakes
  • salt and pepper
  • 1 lb medium shrimp (40) peeled, deveined
  • 3 tbsp far free Greek yogurt
  • 3 tbsp teriyaki sauce
  • 2 1/2 tbsp sesame oil, divided
  • 3 tbsp lime juice
  • 5 green onions, thinly sliced

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Directions

  1. Bring a large pot of salted water to a boil over high heat. Cook the pasta al dente according to package directions. Drain and set aside.
  2. In a large resealable bag, combine the cornstarch, chili flakes, salt and pepper. Add the shrimp, seal, and shake a few times to evenly coat.
  3. In a small bowl, whisk together the yogurt, teriyaki sauce and  pepper flakes. Pour the sauce over the pasta and toss to evenly coat. Set aside.
  4. In a large skillet, heat the remaining 1 tbsp sesame oil over medium high heat. Add the shrimp and cook for 3-5 min, until the shrimp are pink, turning occasionally.
  5. Serve the shrimp over the pasta and garnish with the green onions.

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 Quinoa ‘n’ Veggie Stir Fry

serves: 5 – size: 1 cup – calories: 220 – carbs: 27g – fat: 6g – WWP+: 6pts

Ingredients

  • 1 cup quinoa, pre rinsed
  • 2 cups low fat chicken or vegetable broth
  • 1 tbsp olive oil
  • 1 tsp sesame seed oil
  • 1 cup carrots, peeled and chopped
  • 3/4 cup green onions, minced
  • 4 cloves garlic, minced
  • 1/2 cup frozen peas
  • 2 eggs beaten
  • salt and pepper
  • 2 tbsp reduced sodium soy sauce

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Directions

  1. In a large saucepan, add quinoa and broth, bring to a boil, cover, then reduce heat to a simmer. Cook until liquid has been absorbed, about 15 min.
  2. Meanwhile, in a large skillet, heat oil on med low heat. Add carrots and green onions, cover and cook until tender, about 8 min. Add garlic, then cook one additional min.
  3. Once quinoa is cooked, stir in carrot mixture and peas. Cook until heated through, about 3-4 min. 
  4. In the same skillet, add eggs and scramble. Combine eggs with quinoa mixture. Add soy sauce and stir. Cook for 1 min, and serve!

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serves: 4 – size: 1 chicken breast – calories: 240 -carbs: 6g – fat: 13g – WWP+: 7

Ingredients

  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp garlic, minced
  • 1 tsp sesame oil
  • 4-4oz boneless skinless chicken breasts
  • 1/2 cup sesame seeds
  • 1 tbsp olive oil
  • 1 tbsp margarine

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Directions

  1. In a small bowl, combine soy sauce, garlic, brown sugar and sesame oil and mix well. Add the chicken to a large, heavy duty food plastic bag and pour the marinade over the chicken. Seal the bag, place flat on baking sheet and refrigerate for 8 hrs.
  2. When ready to cook, remove chicken from bag: discard marinade. Pour sesame seeds into shallow bowl. One at a time, coat chicken breasts in seeds on all sides. Set aside.
  3. Heat olive oil and butter in a large skillet over medium heat. Add chicken and cook for 5 min. Carefully turn chicken and cook for an additional 3-6 min or until chicken is thoroughly cooked and sesame seeds are toasted. Serve hot.

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SOUPS + STEWS

Chicken Noodle Soup

Yields: 8 servings – serving size: 1 cup – fat 3g – calories:170 – carbs:16g

Ingredients

  • 1 tbsp olive oil
  • 2 boneless skinless chicken breasts (1lb) cut into bite sized pieces
  • 3 medium carrots, chopped
  • 4 medium stalks of celery, chopped
  • 1 medium onion, chopped
  • 4 cups low fat chicken stock
  • 2 cups water
  • salt and pepper
  • 1 tbsp garlic powder
  • 1 cup whole wheat egg noodles
  • 4 tbsp fresh parsley, minced

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Directions

In a medium skillet, add oil and chicken to med-high heat, cook chicken until almost thoroughly cooked.

In a medium-large pot (at least 3 quarts) add chicken and all the remaining ingredients. Bring to a boil. let boil for 15 min. Turn off heat and allow to simmer for 5-6 min. Add crackers on top if desired. Enjoy!

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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.

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Image result for spinach artichoke dip

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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Image result for peanut butter banana oatmeal bars

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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Image result for greek nachos

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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Image result for quinoa veggie cakes

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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Image result for apple cinnamon bars

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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Image result for peanut butter bars

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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Image result for quinoa cereal

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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Image result for deviled eggs green onions

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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Image result for oatmeal

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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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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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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