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.

Beef Barley Soup

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

Instructions

  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.
http://revampfitness.com/beef-barley-soup/

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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!

 

Healthy Chicken Stew

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

Instructions

  1. 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. 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. 3. Before serving, drizzle with olive oil and stir to combine. Enjoy!
http://revampfitness.com/healthy-chicken-stew-2/

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Chunky Beef ‘n’ Potato Ste

 

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!

 

Chunky Beef ‘n’ Potato Stew

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

Instructions

  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!
http://revampfitness.com/chunky-beef-n-potato-ste/

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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. 

Chicken ‘n’ Barley Soup

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

Instructions

  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.
http://revampfitness.com/chicken-n-barley-soup/

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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.

 

Filling Lentil ‘n’ Veggie Soup

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
  • 4 cloves of garlic, minced
  • 1 tbsp paprika
  • 2 tbsp olive oil
  • salt and pepper to taste

Instructions

  1. 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.
http://revampfitness.com/filling-lentil-n-veggie-soup/

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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!

 

Chicken Noodle Soup

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

Instructions

  1. In a medium skillet, add oil and chicken to med-high heat, cook chicken until almost thoroughly cooked.
  2. 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!
http://revampfitness.com/chicken-noodle-soup/

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Skinny Banana Ice Cream

Image result for 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.

Skinny Banana Ice Cream

Ingredients

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

Instructions

  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.
http://revampfitness.com/skinny-banana-ice-cream/

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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.

Baked Parmesan Kale Chips

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

Instructions

  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.
http://revampfitness.com/baked-parmesan-kale-chips/

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No Bake Almond Raisin Energy Balls

Image result for almond raisin 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.

No Bake Almond Raisin Energy Balls

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

Instructions

  1. In a medium bowl, mix all the ingredients. Shape dough into 1 1/2 inch balls. Store in ‘fridge.
http://revampfitness.com/no-bake-almond-raisin-energy-balls/

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Pre Workout ‘fridge Oatmeal

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

Ingredients

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

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Directions

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

Pre Workout ‘fridge Oatmeal

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

Instructions

  1. 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.
http://revampfitness.com/pre-workout-fridge-oatmeal/

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