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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Image result for tex mex casserole

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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Image result for beef noodlecasserole

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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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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SLOW COOKER

Skinny Turkey Green Chili Soup

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

Ingredients

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

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Directions

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

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

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Jambalaya with Chicken ‘n’ Shrimp

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

Ingredients

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

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Directions

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

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Chicken Curry for the Slow Cooker

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

Ingredients

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

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Directions

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

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

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Slimming Spinach Lasagne

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

Ingredients

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

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Directions

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

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

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

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Skinny Spaghetti Meat Sauce

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

Ingredients

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

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Directions

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

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Slow Cooker Chicken Chili

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

Ingredients

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

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Directions

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

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

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3 Ingredient Balsamic Chicken

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

Ingredients

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

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Directions

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

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

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Filling Chili Carn Carne

Ingredients

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

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Directions

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

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Perfect Turkey ‘n’ Gravy

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

Ingredients

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

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Directions

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

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Healthy Chicken Stew

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

Ingredients

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

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Directions

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

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

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

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Slow Cook Spinach Artichoke Chicken

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

Ingredients

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

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Directions

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

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

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

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Tamale Pie with Cornbread Crust

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

Filling

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

Crust

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

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Filling

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

Crust

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

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Chicken ‘n’ Black Bean Soup

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

Ingredients

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

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Directions

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

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Perfect Stuffed Peppers

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

Ingredients

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

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Directions

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

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Slow Cooker Pulled Pork

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

Ingredients

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

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Directions

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

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Slow Cooker Chicken Enchilada Soup

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

Ingredients

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

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Directions

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

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SALADS

 

Image result for breaded chicken salad

Crispy Chicken Salad

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

Ingredients

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

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Directions

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

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Avocado ‘n’ Egg Salad

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

Ingredients

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

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Directions

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

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Buffalo Shrimp Dinner Salad

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

Ingredients

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

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Directions

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

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Arugula Salmon Salad with Capers ‘n’ Parmesan

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

Ingredients

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

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Directions

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

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BBQ Chicken Salad

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

Ingredients

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

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Directions

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

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Southwestern Bean Salad

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

Ingredients

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

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Directions

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

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Image result for spinach elbow pasta salad

BLT Elbow Macaroni Salad

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

Ingredients

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

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Directions

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

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Grilled Chicken Avocado ‘n’ Mango Salad

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

Ingredients

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

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Directions

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

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Fiesta Chickpea ‘n’ Blackbean Salad

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

Ingredients

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

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Directions

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

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Grilled Chicken ‘n’ Spinach Salad with Balsamic Vinaigrette

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

Ingredients

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

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Directions

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

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Grilled Tuna ‘n’ Arugula with Lemon Vinaigrette

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

Ingredients

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

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Directions

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

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Image result for chicken kebab salad

Mediterranean Chicken Kebab Salad

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

Ingredients

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

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Directions

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

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Image result for black bean fiesta bowl

Fiesta Shrimp Cobb Salad

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

For the shrimp:

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

For the Salad:

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

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Directions

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

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Healthy Mediterranean Quinoa Salad

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

Ingredients

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

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Directions

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

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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.

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Image result for chicken fried rice

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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Sesame Crusted Chicken

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 eat, 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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MEXICAN

Image result for black bean corn quesadilla

Black Bean ‘n’ Corn Quesadilla

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

Ingredients

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

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Directions

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

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Mexican Ranch Burgers

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

Ingredients

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

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Directions

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

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Skinny Huevos Rancheros

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

Ingredients

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

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Directions

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

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Easy Enchilada Noodle Bake

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

Ingredients

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

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Directions

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

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Chicken Tortilla Soup for the Slow Cooker

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

Ingredients

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

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Directions

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

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Chicken Tostadas

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

Ingredients

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

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Directions

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

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Light Cheese Enchiladas

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

Ingredients

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

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Directions

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

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Image result for chicken tamale pie

Guilt Free Chicken Tamale Pie

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

ingredients

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

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Directions

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

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Sour Cream ‘n Chicken Enchiladas

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

Ingredients

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

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Directions

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

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Mexican Stuffed Shells

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

Ingredients

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

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Directions

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

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Taco Stuffed Peppers

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

Ingredients

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

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Directions

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

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Shredded Pork Tacos for the  Slow Cooker

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

Ingredients

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

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Directions

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

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Shrimp Tacos

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

Ingredients

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

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Directions

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

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SMOOTHIES

Chocolate Cherry Almond Smoothie

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

Ingredients

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

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Directions

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

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Apple Cinnamon ‘n’ Coconut Smoothie

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

Ingredients

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

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Directions

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

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Green Coconut ‘n’ Banana Smoothie

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

Ingredients

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

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Directions

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

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Mango Orange Smoothie

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

Ingredients

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

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Directions

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

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Almond Protein Smoothie

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

Ingredients

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

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Directions

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

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Strawberry and Cranberry Smoothie

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

Ingredients

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

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Directions

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

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Skinny Kale and Mango Smoothie

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

Ingredients

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

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Directions

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

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Raspberry Sunrise Smoothie

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

Ingredients

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

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Directions

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

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Filling Pumpkin Smoothie

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

Ingredients

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

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Directions

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

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Slimming Banana Split Protein Smoothie

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

Ingredients

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

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Directions

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

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Breakfast Smoothie Pick Me Up

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

Ingredients

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

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Directions

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

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Skinny Mango Smoothie

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

Ingredients

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

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Directions

  • blend all ingredients into blender. Enjoy!

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Power Morning Energy Smoothie

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

Ingredients

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

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Directions

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

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Filling Chocolate Smoothie

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

Ingredients

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

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Directions

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

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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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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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