Courtesy of Hungry Girl
2 medium-large corn tortillas
2/3c enchilada sauce
1/3c fat-free refried beans
1 slice fat-free cheddar cheese, halved
1/4 c shredded fat-free cheddar cheese
1/4c chopped onion
1 tbs taco sauce
1/2 tsp dry taco seasoning mix
Optional toppings: fat free sour cream, chopped scallions
1. Preheat oven to 400 degrees
2. In a pan sprayed with nonstick spray, cook onion over medium heat on the stove until it begins to brown, about 2 min.
3. In a small dish, combine onion with refried beans, taco sauce, and taco seasoning until mixed well.
4. Spray a small baking dish with nonstick spray and set aside.
5. Heat tortillas in the microwave until slightly warm. Lay tortillas flat and spread about 2 tbs enchilada sauce onto each one.
6. Place one half of the cheese slice in the center of each tortilla. Evenly distribute bean mixture in the center of each tortilla.
7. Wrap tortillas up tightly and place them in the baking dish, seam sides down. Pour the rest of the enchilada sauce over the enchiladas. Bake them for about 10 min, until they're hot.
8. Remove dish from the oven and sprinkle shredded cheese over enchiladas. Return to the oven and bake for about 5 minutes, until cheese has melted.
9. Top with sour cream and/or scallions.
Nutritional Info: 2 servings-187 calories, 2g fat, 976mg sodium, 28g carbs, 4g fiber, 5g sugars, 12g protein
Showing posts with label Low Fat. Show all posts
Showing posts with label Low Fat. Show all posts
Sunday, October 17, 2010
Chicken Fajita Lettuce Cups
Courtesy of Hungry Girl
3 leaves romaine, butter, or green leaf lettuce
3 oz chicken breast, sliced
1/2c sliced red and green bell peppers
1/2c sliced onions
2 tbs guacamole
1 tbs salsa
1 tbs fat free sour cream
1 1/2 tsp dry fajita seasoning mix
1. Place chicken, peppers, onions in a medium bowl. In a separate dish, blend fajita seasoning mix with 3 tbs water
2. Pour seasoning mixture over chicken and veggies. Stir until chicken and veggies are thoroughly coated. Let marinate for 5 min.
3. Spray a medium pan with nonstick spray and bring to medium-high heat. Pour chicken-veggie mixture-including any excess marinade into the pan.
4. Stirring occasionally, saute until chicken is cooked through and veggies are slightly browned (about 6 min). Transfer mixture to a bowl.
5. Load each lettuce cup with one-third of the chicken/veggie mixture and top with guacamole, salsa, and sour cream.
Nutritional Info: 1 serving, 3 lettuce cups-190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein
3 leaves romaine, butter, or green leaf lettuce
3 oz chicken breast, sliced
1/2c sliced red and green bell peppers
1/2c sliced onions
2 tbs guacamole
1 tbs salsa
1 tbs fat free sour cream
1 1/2 tsp dry fajita seasoning mix
1. Place chicken, peppers, onions in a medium bowl. In a separate dish, blend fajita seasoning mix with 3 tbs water
2. Pour seasoning mixture over chicken and veggies. Stir until chicken and veggies are thoroughly coated. Let marinate for 5 min.
3. Spray a medium pan with nonstick spray and bring to medium-high heat. Pour chicken-veggie mixture-including any excess marinade into the pan.
4. Stirring occasionally, saute until chicken is cooked through and veggies are slightly browned (about 6 min). Transfer mixture to a bowl.
5. Load each lettuce cup with one-third of the chicken/veggie mixture and top with guacamole, salsa, and sour cream.
Nutritional Info: 1 serving, 3 lettuce cups-190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein
Coconut Chicken Taco
Courtesy of Hungry Girl
3 oz raw chicken breast, cut into strips
1 med corn tortilla
1/2 c sliced red bell pepper
1/4 sugar-free calorie-free coconut syrup
2 tbs pineapple salsa
1/2 tbs fat free sour cream
1/2 tsp garlic powder
1/8 tsp salt
1. Preheat oven to 400 degrees
2. Once oven is hot, use tongs to carefully drape tortilla over two grates in the oven rack, so that the tortilla hangs from the rack. Bake for about 5 min or until tortilla forms a firm taco shell.
3. Place coconut syrup, garlic powder, and salt in a medium pot. Add 1/2 c water and mix well. Add chicken and pepper slices to the pot and bring to low heat on the stove.
4. Cook until chicken is thoroughly cooked and tender, stirring occasionally, about 15 min. Remove pot from heat and drain liquid copletely.
5. Place chicken and bell pepper in the taco shell. Top with salsa and sour cream
Nutritional Info: 1 serving-198calories, 2.25g fat, 466mg sodium, 21g carbs, 3.75g fiber, 7g sugars, 22.5g protein
3 oz raw chicken breast, cut into strips
1 med corn tortilla
1/2 c sliced red bell pepper
1/4 sugar-free calorie-free coconut syrup
2 tbs pineapple salsa
1/2 tbs fat free sour cream
1/2 tsp garlic powder
1/8 tsp salt
1. Preheat oven to 400 degrees
2. Once oven is hot, use tongs to carefully drape tortilla over two grates in the oven rack, so that the tortilla hangs from the rack. Bake for about 5 min or until tortilla forms a firm taco shell.
3. Place coconut syrup, garlic powder, and salt in a medium pot. Add 1/2 c water and mix well. Add chicken and pepper slices to the pot and bring to low heat on the stove.
4. Cook until chicken is thoroughly cooked and tender, stirring occasionally, about 15 min. Remove pot from heat and drain liquid copletely.
5. Place chicken and bell pepper in the taco shell. Top with salsa and sour cream
Nutritional Info: 1 serving-198calories, 2.25g fat, 466mg sodium, 21g carbs, 3.75g fiber, 7g sugars, 22.5g protein
BBQ Mango Tilapia
Courtesy of Hungry Girl
Two 4.5oz fillets raw tilapia
1/4 c canned diced tomatoes, drained
1/4 c diced mango
1/4 c canned tomato sauce
2 tbs mango nectar
2 tbs ketchup
2 tsp brown sugar (not packed)
2 tsp cider vinegar
1 tsp molasses
1/2 tsp garlic powder
1. In medium bowl, combine tomato sauce, mango nectar, ketchup, brown sugar, vinegar, molasses, and garlic powder. Mix well, and then stir in diced tomatoes and mango.
2. Place fish and sauce in a container and toss to coat.
3. Cover and let marinate in the fridge for 30 minutes
4. Preheat oven to 375 degrees
5. Spray a medium oven-safe baking dish with nonstick spray. Transfer sauce and fish to the dish. Cook for 10-15 min, until fish is cooked through.
6. Plate tilapia and top with any excess sauce.
Nutritional Info: 2 servings-197 calories, 2.5g fat, 500mg sodium, 18g carbs, 1g fiber, 15g sugars, 26.5g protein
Two 4.5oz fillets raw tilapia
1/4 c canned diced tomatoes, drained
1/4 c diced mango
1/4 c canned tomato sauce
2 tbs mango nectar
2 tbs ketchup
2 tsp brown sugar (not packed)
2 tsp cider vinegar
1 tsp molasses
1/2 tsp garlic powder
1. In medium bowl, combine tomato sauce, mango nectar, ketchup, brown sugar, vinegar, molasses, and garlic powder. Mix well, and then stir in diced tomatoes and mango.
2. Place fish and sauce in a container and toss to coat.
3. Cover and let marinate in the fridge for 30 minutes
4. Preheat oven to 375 degrees
5. Spray a medium oven-safe baking dish with nonstick spray. Transfer sauce and fish to the dish. Cook for 10-15 min, until fish is cooked through.
6. Plate tilapia and top with any excess sauce.
Nutritional Info: 2 servings-197 calories, 2.5g fat, 500mg sodium, 18g carbs, 1g fiber, 15g sugars, 26.5g protein
Smotherd Pig in a Blanket
Courtesy of Hungry Girl
1 fat free (or nearly fat-free hot dog)
1 serving Pillsbury Reduced Fat Crescent Rolls refrigerated dough
1/2 slice fat-free cheddar cheese (cut slice on a diagonal so your half is triangle-shaped)
1/4c low-fat veggie chili
1. Preheat oven to 35
2. Stretch or roll out the triangle-shaped dough slightly, to make it a large triangle.
3. Lay cheese triangle at the base of the dough. Place hot dog at the base and gently roll it up.
4. Place on a baking pan sprayed lightly with non-stick spray. Bake for 12-14 minutes, until dough appears slightly browned and crispy.
5. Heat chili in the microwave. Once your pig in a blanket is fully cooked, plate it and top with chili.
Nutritional Info: 1 serving-196 calories, 5.25g fat, 950mg sodium, 24g carbs, 2.5g fiber, 5g sugars, 14g protein
1 fat free (or nearly fat-free hot dog)
1 serving Pillsbury Reduced Fat Crescent Rolls refrigerated dough
1/2 slice fat-free cheddar cheese (cut slice on a diagonal so your half is triangle-shaped)
1/4c low-fat veggie chili
1. Preheat oven to 35
2. Stretch or roll out the triangle-shaped dough slightly, to make it a large triangle.
3. Lay cheese triangle at the base of the dough. Place hot dog at the base and gently roll it up.
4. Place on a baking pan sprayed lightly with non-stick spray. Bake for 12-14 minutes, until dough appears slightly browned and crispy.
5. Heat chili in the microwave. Once your pig in a blanket is fully cooked, plate it and top with chili.
Nutritional Info: 1 serving-196 calories, 5.25g fat, 950mg sodium, 24g carbs, 2.5g fiber, 5g sugars, 14g protein
Tomato Basil Chicken
Courtesy of Hungry Girl
1 lb raw boneless skinless lean chicken breast tenders
1 1/2 c (half a 28oz can) crushed tomatoes with basil
1 1/2 c thinly sliced onions
1. Preheat oven to 350
2. Bring a pan sprayed with nonstick spray to high heat on the stove. Add onions and cook just until they begin to brown, about 3 minutes.
3. Pour half the tomatoes (one-fourth of the can) into a medium baking pan. Lay chicken in the pan and top with onions
4. Pour the rest of the tomatoes (another one-fourth of the can) evenly over chicken and onion. Bake in the oven for about 30 minutes, until chicken is cooked through.
5. Allow chicken to cool and sauce to thicken slightly before serving
Nutritional Info: 4 servings-175 calories, 1.5g fat, 251mg soidum, 11g carbs, 2g fiber, 6g sugars, 28g protein
1 lb raw boneless skinless lean chicken breast tenders
1 1/2 c (half a 28oz can) crushed tomatoes with basil
1 1/2 c thinly sliced onions
1. Preheat oven to 350
2. Bring a pan sprayed with nonstick spray to high heat on the stove. Add onions and cook just until they begin to brown, about 3 minutes.
3. Pour half the tomatoes (one-fourth of the can) into a medium baking pan. Lay chicken in the pan and top with onions
4. Pour the rest of the tomatoes (another one-fourth of the can) evenly over chicken and onion. Bake in the oven for about 30 minutes, until chicken is cooked through.
5. Allow chicken to cool and sauce to thicken slightly before serving
Nutritional Info: 4 servings-175 calories, 1.5g fat, 251mg soidum, 11g carbs, 2g fiber, 6g sugars, 28g protein
Pumpkin Fettuccine
Courtesy of Hungry Girl
1 package Tofu Shiratki Fettuccine Shaped Noodles
One-half wedge Laughing Cow Original
1/4 c plain light soymilk
1/4 c fat-free chicken broth
1/4 c finely chopped onion
1 tsp reduced fat Parmesan
1/2 tsp chopped garlic
1/2 tsp garlic powder
1/8 tsp salt
Dash black pepper
1. Rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.
2. Drain excess liquid from noodles. Dry noodles thoroughly, using paper towels to soak up as much moisture as possible. Cut noodles up a bit using a knife or kitchen shears. Set aside.
3. In a separate dish, combine soymilk, pumpkin, garlic powder, salt, and pepper. Mix well and set aside.
4. Bring a small saucepan to high heat. Add chicken broth, onion, garlic, and cheese wedge half. Stirring occasionally to break up the cheese, cook until broth has mostly evaporated. 2-4 minutes.
5. Reduce heat to medium and continue to cook for just 1 minute or so, until onion and garlic begin to brown. Add pumpkin mixture. Stir until sauce is thoroughly blended and hot.
6. Add sauce to your noodles and stir well. If you like, season to taste with more salt and pepper. Finish with parmesan.
Nutritional Info: 1 serving-129 calories, 3g fat, 639mg sodium, 19g carbs, 6.5g fiber, 6g sugars, 7g protein
1 package Tofu Shiratki Fettuccine Shaped Noodles
One-half wedge Laughing Cow Original
1/4 c plain light soymilk
1/4 c fat-free chicken broth
1/4 c finely chopped onion
1 tsp reduced fat Parmesan
1/2 tsp chopped garlic
1/2 tsp garlic powder
1/8 tsp salt
Dash black pepper
1. Rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.
2. Drain excess liquid from noodles. Dry noodles thoroughly, using paper towels to soak up as much moisture as possible. Cut noodles up a bit using a knife or kitchen shears. Set aside.
3. In a separate dish, combine soymilk, pumpkin, garlic powder, salt, and pepper. Mix well and set aside.
4. Bring a small saucepan to high heat. Add chicken broth, onion, garlic, and cheese wedge half. Stirring occasionally to break up the cheese, cook until broth has mostly evaporated. 2-4 minutes.
5. Reduce heat to medium and continue to cook for just 1 minute or so, until onion and garlic begin to brown. Add pumpkin mixture. Stir until sauce is thoroughly blended and hot.
6. Add sauce to your noodles and stir well. If you like, season to taste with more salt and pepper. Finish with parmesan.
Nutritional Info: 1 serving-129 calories, 3g fat, 639mg sodium, 19g carbs, 6.5g fiber, 6g sugars, 7g protein
Southwestern Egg Rolls
Courtesy of Hungry Girl
Egg Rolls:
3 original (not large) La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortillas
1 oz cooked skinless lean chicken breast, shredded
3/4 c frozen chopped spinach, thawed and thoroughly drained
2 tbs canned black beans
2 tsp canned sweet corn, drained
1 oz fat-free jalapeno jack cheese, shredded
1 tbs diced red chili pepper
For Sauce:
2 tbs fat-free sour cream
1 tbs mashed avocado
1 tbs diced tomato
1/2 tsp dry ranch dressing/dip mix
Black Pepper to taste
1. Preheat oven to 400 degrees
2. In a small microwave safe bowl, combine chicken, spinach, beans, corn cheese, and chili pepper. Heat for 30 seconds in the microwave
3. Warm tortillas in the microwave for 15 seconds. On a clean, flat surface, lay out tortillas side by side. Place one-third of the chicken-spinach mixture in the center of each tortilla.
4. To assemble each egg roll, fold sides in, so none of the filling can escape during cooking, and roll up from the bottom of the tortilla.
5. Place all three rolls seam side down on a baking sheet sprayed with nonstick cooking spray.
6. Bake in the oven for 12 minutes, flipping rolls over about halfway through cooking. Egg rolls should be crispy when done.
7. Meanwhile in a small bowl combine sour cream, avocado, and ranch mix. Stir until smooth and blended. Season to taste with black pepper.
8. Once egg rolls are done baking, allow them to cool for a few minutes. Cut each in half on a diagonal and arrange them beautifully on a plate.
9. Top dipping sauce with diced tomato and serve with your egg rolls.
Nutritional Info: 2 servings 3 each egg roll halves with sauce-181 calories, 4.5g fat, 666mg sodium, 27g carbs, 14g fiber, 2g sugars, 19g protein
Egg Rolls:
3 original (not large) La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortillas
1 oz cooked skinless lean chicken breast, shredded
3/4 c frozen chopped spinach, thawed and thoroughly drained
2 tbs canned black beans
2 tsp canned sweet corn, drained
1 oz fat-free jalapeno jack cheese, shredded
1 tbs diced red chili pepper
For Sauce:
2 tbs fat-free sour cream
1 tbs mashed avocado
1 tbs diced tomato
1/2 tsp dry ranch dressing/dip mix
Black Pepper to taste
1. Preheat oven to 400 degrees
2. In a small microwave safe bowl, combine chicken, spinach, beans, corn cheese, and chili pepper. Heat for 30 seconds in the microwave
3. Warm tortillas in the microwave for 15 seconds. On a clean, flat surface, lay out tortillas side by side. Place one-third of the chicken-spinach mixture in the center of each tortilla.
4. To assemble each egg roll, fold sides in, so none of the filling can escape during cooking, and roll up from the bottom of the tortilla.
5. Place all three rolls seam side down on a baking sheet sprayed with nonstick cooking spray.
6. Bake in the oven for 12 minutes, flipping rolls over about halfway through cooking. Egg rolls should be crispy when done.
7. Meanwhile in a small bowl combine sour cream, avocado, and ranch mix. Stir until smooth and blended. Season to taste with black pepper.
8. Once egg rolls are done baking, allow them to cool for a few minutes. Cut each in half on a diagonal and arrange them beautifully on a plate.
9. Top dipping sauce with diced tomato and serve with your egg rolls.
Nutritional Info: 2 servings 3 each egg roll halves with sauce-181 calories, 4.5g fat, 666mg sodium, 27g carbs, 14g fiber, 2g sugars, 19g protein
Monday, October 11, 2010
Shepherd's Pie
Courtesy of Weight Watchers
1 1/2 c beef broth
1/2 c peeled sliced carrot
1/2 c sliced celery
1/2 c peeled cubed turnip
1/2 c sliced fresh green beans
Cooking Spray
1/2 tsp olive oil
1/4 c sliced onion, separated into rings
1 tbs all-purpose flour
2 tsp tomato paste
1/2 tsp Worcestershire sauce
1/4 tsp epper
1/8 tsp salt
6 oz Pot Roast leftovers, cubed
1 1/2 c peeled cubed potato
3 tbs fat-free milk
1 tbs fat free sour cream
1 1/2 tsp chopped fresh chives, divided
1/8 tsp salt
2 tbs shredded sharp cheddar cheese
1. Combine first 4 ingredients in a saucepan. bring to a boil. Reduce heat and simmer 4 min. Add green beans; simmer 5 min.
2. Coat a nonstick skillet with cooking spray; add oil and place over medium0high heat until hot. Add onion; saute 5 min. Sprinkle flour over onion, stirring well. Gradually add broth mixture, tomato paste, Worcestershire sauce, pepper, and 1/8 tsp salt to onion, stirring constantly. Cook over medium heat until thick, stirring frequently. Stir in roast; cook 2 min.
3. Preheat oven to 350
4. Prepare potatoes. Drain and mash. Add milk and beat at medium speed of mixer. Stir in sour cream, 1 tsp chives and 1/8 tsp salt.
5. Spoon beef mixture into 1 (1-quart) baking dish or 2 (1 1/2c) casseroles coated with cooking spray. Spread potato mixture over beef mixture. Sprinkle with cheese and remaining chives. Bake addtl 5 minutes.
Nutritional Ingredients: 2 servings, 6 points-319 calories, 22g protein, 9.8g fat, 37.4g carbs, 5.8g fiber, 50mg cholesterol, 3.8mg iron, 1,154mg Sodium, 154mg Calcium
1 1/2 c beef broth
1/2 c peeled sliced carrot
1/2 c sliced celery
1/2 c peeled cubed turnip
1/2 c sliced fresh green beans
Cooking Spray
1/2 tsp olive oil
1/4 c sliced onion, separated into rings
1 tbs all-purpose flour
2 tsp tomato paste
1/2 tsp Worcestershire sauce
1/4 tsp epper
1/8 tsp salt
6 oz Pot Roast leftovers, cubed
1 1/2 c peeled cubed potato
3 tbs fat-free milk
1 tbs fat free sour cream
1 1/2 tsp chopped fresh chives, divided
1/8 tsp salt
2 tbs shredded sharp cheddar cheese
1. Combine first 4 ingredients in a saucepan. bring to a boil. Reduce heat and simmer 4 min. Add green beans; simmer 5 min.
2. Coat a nonstick skillet with cooking spray; add oil and place over medium0high heat until hot. Add onion; saute 5 min. Sprinkle flour over onion, stirring well. Gradually add broth mixture, tomato paste, Worcestershire sauce, pepper, and 1/8 tsp salt to onion, stirring constantly. Cook over medium heat until thick, stirring frequently. Stir in roast; cook 2 min.
3. Preheat oven to 350
4. Prepare potatoes. Drain and mash. Add milk and beat at medium speed of mixer. Stir in sour cream, 1 tsp chives and 1/8 tsp salt.
5. Spoon beef mixture into 1 (1-quart) baking dish or 2 (1 1/2c) casseroles coated with cooking spray. Spread potato mixture over beef mixture. Sprinkle with cheese and remaining chives. Bake addtl 5 minutes.
Nutritional Ingredients: 2 servings, 6 points-319 calories, 22g protein, 9.8g fat, 37.4g carbs, 5.8g fiber, 50mg cholesterol, 3.8mg iron, 1,154mg Sodium, 154mg Calcium
Beef Stroganoff
Courtesy of Weight Watchers
6 oz lean, boned beef sirloin steak
1 1/2 c sliced fresh mushrooms
1/2 c sliced onion
3 garlic cloves, minced
1/2 c beef broth
1/4 c tomato sauce
3 tbs sherry
3/4 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp pepper
1/3 c fat free sour cream
1 c egg noodles
2 tsp chopped fresh parsley
1. Trim fat from steak and slice across the grain into 1/4 inch wide strips. Cook over medium-high heat. Cook for 3 min and drain well
2. Return steak to skillet and add mushrooms, onion and garlic; saute for 2 min. Add beef broth and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 560 min or until meat is tender.
3. Remove from heat; stir in sour cream. Spoon over noodles and sprinkle with parsley.
Nutritional Info: 2 servings, 6 points-321 cal, 28.3g protein, 6.9g fat, 34g carbs, 2.7g fiber, 88mg cholesterol, 4.5mg iron, 722mg sodium, 86mg calcium
6 oz lean, boned beef sirloin steak
1 1/2 c sliced fresh mushrooms
1/2 c sliced onion
3 garlic cloves, minced
1/2 c beef broth
1/4 c tomato sauce
3 tbs sherry
3/4 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp pepper
1/3 c fat free sour cream
1 c egg noodles
2 tsp chopped fresh parsley
1. Trim fat from steak and slice across the grain into 1/4 inch wide strips. Cook over medium-high heat. Cook for 3 min and drain well
2. Return steak to skillet and add mushrooms, onion and garlic; saute for 2 min. Add beef broth and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 560 min or until meat is tender.
3. Remove from heat; stir in sour cream. Spoon over noodles and sprinkle with parsley.
Nutritional Info: 2 servings, 6 points-321 cal, 28.3g protein, 6.9g fat, 34g carbs, 2.7g fiber, 88mg cholesterol, 4.5mg iron, 722mg sodium, 86mg calcium
Crispy Sesame Shrimp
Courtesy of Weight Watchers
3/4 c herb-seasoned stuffing mix, crushed
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic powder
1 tsp pepper
1 large egg white
3/4 lb large shrimp, peeled and deveined
Cooking Spray
1. Preheat oven to 425
2. Combine first 6 ingredients in a pie plate or shallow dish. Place egg white in a different bowl.
3. Dip shrimp in egg white and dredge in stuffing mixture.
4. Place shirmp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray.
5. Bake at 425 for 15 min.
Nutritional Info: 2 servings, 5 points-242 Calories, 30.5g protein, 4.1g fat, 18.6 carbs, 1.7g fiber, 194mg Cholesterol, 4.3mg Iron, 656mg Sodium, 104mg Calcium
3/4 c herb-seasoned stuffing mix, crushed
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic powder
1 tsp pepper
1 large egg white
3/4 lb large shrimp, peeled and deveined
Cooking Spray
1. Preheat oven to 425
2. Combine first 6 ingredients in a pie plate or shallow dish. Place egg white in a different bowl.
3. Dip shrimp in egg white and dredge in stuffing mixture.
4. Place shirmp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray.
5. Bake at 425 for 15 min.
Nutritional Info: 2 servings, 5 points-242 Calories, 30.5g protein, 4.1g fat, 18.6 carbs, 1.7g fiber, 194mg Cholesterol, 4.3mg Iron, 656mg Sodium, 104mg Calcium
Cilantro-Grilled Chicken Sandwiches
Courtesy of Weight Watchers
2 tbs chopped fresh cilantro
2 tsp chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
Dash of ground red pepper
1 garlic clove, peeled
2 (4oz) chicken breast halves
Cooking Spray
2 curly leaf lettuce leaves
4 (1/2 oz) slices Italian bread, toasted
1. First 9 ingredients in a food processor until minced.
2. Place 3 tbs cilantro mixture and chicken in a small zi-top bag and marinate for 4 hours.
3. Remove remaining cilantro mixture from fridge and grill 4 min on each side or until done.
4. Place lettuce on each side and top with a breast. Spoon remaining mixture evenly over chicken.
Nutritional Info: 2 servings, 5 points-248 Calories, 29.6g Protein, 5.9g Fat, 17.9g Carbs, 1.4g Fiber, 565mg Cholesterol, 1.9mg Iron, 571mg Sodium, 46mg Calcium
2 tbs chopped fresh cilantro
2 tsp chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
Dash of ground red pepper
1 garlic clove, peeled
2 (4oz) chicken breast halves
Cooking Spray
2 curly leaf lettuce leaves
4 (1/2 oz) slices Italian bread, toasted
1. First 9 ingredients in a food processor until minced.
2. Place 3 tbs cilantro mixture and chicken in a small zi-top bag and marinate for 4 hours.
3. Remove remaining cilantro mixture from fridge and grill 4 min on each side or until done.
4. Place lettuce on each side and top with a breast. Spoon remaining mixture evenly over chicken.
Nutritional Info: 2 servings, 5 points-248 Calories, 29.6g Protein, 5.9g Fat, 17.9g Carbs, 1.4g Fiber, 565mg Cholesterol, 1.9mg Iron, 571mg Sodium, 46mg Calcium
Turkey Burgers
Courtesy of Weight Watchers
1/2 lb fresh ground turkey
1/4 c Italian-seasoned breadcrumbs
1 1/2 tsp finely chopped onion
1 tbs finely chopped fresh parsley
1/2 tsp chili powder
1/4 tsp salt
1/8 tsp dried oregano
1/8 tsp pepper
Dash of Worcestershire sauce
1 garlic clove, minced
1 large egg white
Cooking Spray
1. Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide into 2 equal portions.
Nutritional Info: 2 servings, 8 points-380 Calories, 28.3g Protein, 12.2g Fat, 37.8g Carb, 3.2g Fiber, 89mg Cholesterol, 3.7mg Iron, 1,072mg Sodium, 111mg Calcium
1/2 lb fresh ground turkey
1/4 c Italian-seasoned breadcrumbs
1 1/2 tsp finely chopped onion
1 tbs finely chopped fresh parsley
1/2 tsp chili powder
1/4 tsp salt
1/8 tsp dried oregano
1/8 tsp pepper
Dash of Worcestershire sauce
1 garlic clove, minced
1 large egg white
Cooking Spray
1. Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide into 2 equal portions.
Nutritional Info: 2 servings, 8 points-380 Calories, 28.3g Protein, 12.2g Fat, 37.8g Carb, 3.2g Fiber, 89mg Cholesterol, 3.7mg Iron, 1,072mg Sodium, 111mg Calcium
Banana Bread
Courtesy of Weight Watchers
1/2 c all-purpose flour
3 tbs sugar
1/4 tsp baking powder
1/4 tsp baking soda
Dash of salt
1/4 c 30% less fat sour cream
1/4 c mashed ripe banana
1 tsp vegetable oil
1/4 tsp vanilla extract
1 large egg white, lightly beaten
Cooking Spray
1. Preheat oven to 350
2. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine sour cream and next 4 ingredients; stir well. Add to flour mixture, stirring just until moist.
3. Spoon batter into a 6x3x2 inch loaf pan coated with cooking spray. Bake at 350 for 35 min or until a toothpick comes out clean. Let cool in pan for 10 minutes. Remove from pan and let cool.
Nutritional Info: 6 servings, 2 points-97 Calories, 2.2g Protein, 2.1g Fat, 17.2g Carbs, .5g Fiber, 5mg Cholesterol, .6mg Iron, 113mg Sodium, 30mg Calium
1/2 c all-purpose flour
3 tbs sugar
1/4 tsp baking powder
1/4 tsp baking soda
Dash of salt
1/4 c 30% less fat sour cream
1/4 c mashed ripe banana
1 tsp vegetable oil
1/4 tsp vanilla extract
1 large egg white, lightly beaten
Cooking Spray
1. Preheat oven to 350
2. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine sour cream and next 4 ingredients; stir well. Add to flour mixture, stirring just until moist.
3. Spoon batter into a 6x3x2 inch loaf pan coated with cooking spray. Bake at 350 for 35 min or until a toothpick comes out clean. Let cool in pan for 10 minutes. Remove from pan and let cool.
Nutritional Info: 6 servings, 2 points-97 Calories, 2.2g Protein, 2.1g Fat, 17.2g Carbs, .5g Fiber, 5mg Cholesterol, .6mg Iron, 113mg Sodium, 30mg Calium
Upside-Down Pumpkin Cheesecake
Courtesy of Hungry Girl
One 15 oz can pure pumpkin
One 8-oz container Cool Whip Free
One 8-oz container fat-free cream cheese at room temperature
7/8 c fat-free sour cream (almost 1 cup but not quite)
31/2 sheets (14 crackers) low-fat honey graham crackers, crushed
3/4 c to 1 c Splenda
1 tbs lemon juice
2 tsp pumpkin pie spice
1. Combine cream cheese, Cool Whip, sour cream, lemon juice and Splenda (adjust based on how sweet you like your cheesecake)
2. Add pumpkin and pumpkin pie spice. Mix well.
3. Spoon mixture evenly into a wide serving bowl. Top with crushed graham crackers.
4. Chill in the fridge for a few hours.
Nutritional Info: 10 servings-121 calories, 1g fat, 204mg sodium, 23g carbs, 1.5g fiber, 5g sugars, 5g protein
One 15 oz can pure pumpkin
One 8-oz container Cool Whip Free
One 8-oz container fat-free cream cheese at room temperature
7/8 c fat-free sour cream (almost 1 cup but not quite)
31/2 sheets (14 crackers) low-fat honey graham crackers, crushed
3/4 c to 1 c Splenda
1 tbs lemon juice
2 tsp pumpkin pie spice
1. Combine cream cheese, Cool Whip, sour cream, lemon juice and Splenda (adjust based on how sweet you like your cheesecake)
2. Add pumpkin and pumpkin pie spice. Mix well.
3. Spoon mixture evenly into a wide serving bowl. Top with crushed graham crackers.
4. Chill in the fridge for a few hours.
Nutritional Info: 10 servings-121 calories, 1g fat, 204mg sodium, 23g carbs, 1.5g fiber, 5g sugars, 5g protein
8 layer Dip
Courtesy of Hungry Girl
4 cups shredded iceberg lettuce
2 1/2 c peeled and cubed butternut squash
2 c cherry tomatoes, chopped
1 c diced onions
1 c canned black beans, heated
4 oz ground-beef style soy crumbles. thawed if previously frozen
4 oz roasted red peppers (not packed in oil), chopped
1/2 c fat free sour cream
1/4 c shredded fat-free cheddar cheese
3 1/2 tsp taco seasoning mix, dry
Optional: salt, black pepper, lime juice
1. Combine half of the tomatoes with all of the onions. Season to taste with salt, black pepper, and lime juice if desired. Set aside.
2. Nuke squash in a covered microwave safe dish with 2 tbs of water for 6-7 minutes, until squash is tender enough to mash.
3. Using a fork or potato masher, mash squash to a pulp. Mix in the 1 1/2 tsp of taco seasoning and set dish aside.
4. Combine soy crumbles with the remaining tomatoes, and 2 tsp of taco seasoning, in a heating pan. Cook over a medium flame, stirring occasionally until heated and mixed.
5. In a large dish, layer ingredients in this order: lettuce, butternut squash mixture, tomato/onion mix, sour cream, black beans, meat mixture, shredded cheese, red peppers
Nutritional Info: 8 servings-105 calories, 0.5g fat, 323mg sodium, 19g carbs, 4g fiber, 3g sugars, 7g protein.
4 cups shredded iceberg lettuce
2 1/2 c peeled and cubed butternut squash
2 c cherry tomatoes, chopped
1 c diced onions
1 c canned black beans, heated
4 oz ground-beef style soy crumbles. thawed if previously frozen
4 oz roasted red peppers (not packed in oil), chopped
1/2 c fat free sour cream
1/4 c shredded fat-free cheddar cheese
3 1/2 tsp taco seasoning mix, dry
Optional: salt, black pepper, lime juice
1. Combine half of the tomatoes with all of the onions. Season to taste with salt, black pepper, and lime juice if desired. Set aside.
2. Nuke squash in a covered microwave safe dish with 2 tbs of water for 6-7 minutes, until squash is tender enough to mash.
3. Using a fork or potato masher, mash squash to a pulp. Mix in the 1 1/2 tsp of taco seasoning and set dish aside.
4. Combine soy crumbles with the remaining tomatoes, and 2 tsp of taco seasoning, in a heating pan. Cook over a medium flame, stirring occasionally until heated and mixed.
5. In a large dish, layer ingredients in this order: lettuce, butternut squash mixture, tomato/onion mix, sour cream, black beans, meat mixture, shredded cheese, red peppers
Nutritional Info: 8 servings-105 calories, 0.5g fat, 323mg sodium, 19g carbs, 4g fiber, 3g sugars, 7g protein.
Spinach Dip
Courtesy of Hungry Girl
one 10-oz package frozen chopped spinach, thawed and drained thoroughly
4 oz canned sliced water chestnuts, chopped
4 oz fat free block cheese
3 tbs plus 1 tsp reduced fat Parmesan-style grated topping
1/3 c plus 2 tsp fat free mayonnaise
1/4 c fat free sour cream
1 oz light soymilk
2 tbs minced shallots
1 tsp minced garlic
salt and pepper to taste
1. Preheat oven to 325
2. Cook garlic and shallots over medium heat in a pay sprayed with nonstick spray (few minutes). Set aside.
3. In medium saucepan, melt block cheese over a low flame with the soymilk, stirring occasionally.
4. Once cheese has melted and the mixture is well blended, add mayo, sour cream, and Parmesan. Stir until thoroughly mixed (over low heat)
5. Next add garlic, shallots, and water chestnuts and stir. Add spinach to the pot and mix thoroughly.
6. Spoon dip into a medium casserole dish and bake in the oven for 20-25 min.
Nutritional info: 8 servings (3 heaping tbs)-72 calories, 1g fat, 310 mg sodium, 9g carbs, 1g fiber, 4g sugars, 7g protein
one 10-oz package frozen chopped spinach, thawed and drained thoroughly
4 oz canned sliced water chestnuts, chopped
4 oz fat free block cheese
3 tbs plus 1 tsp reduced fat Parmesan-style grated topping
1/3 c plus 2 tsp fat free mayonnaise
1/4 c fat free sour cream
1 oz light soymilk
2 tbs minced shallots
1 tsp minced garlic
salt and pepper to taste
1. Preheat oven to 325
2. Cook garlic and shallots over medium heat in a pay sprayed with nonstick spray (few minutes). Set aside.
3. In medium saucepan, melt block cheese over a low flame with the soymilk, stirring occasionally.
4. Once cheese has melted and the mixture is well blended, add mayo, sour cream, and Parmesan. Stir until thoroughly mixed (over low heat)
5. Next add garlic, shallots, and water chestnuts and stir. Add spinach to the pot and mix thoroughly.
6. Spoon dip into a medium casserole dish and bake in the oven for 20-25 min.
Nutritional info: 8 servings (3 heaping tbs)-72 calories, 1g fat, 310 mg sodium, 9g carbs, 1g fiber, 4g sugars, 7g protein
Jalapeno Swappers
Courtesy of Hungry Girl
5 fresh whole jalapenos
1/2 c Fiber One bran cereal
1/4 ff liquid egg substitute
1/4 c fat free cream cheese
1/4 c shredded fat-free cheddar cheese
optional: salt, pepper, garlic powder
1. Heat oven to 350
2. Halve the jalapenos lengthwise and remove seeds, stems, and membranes. Wash halves and dry them very well.
3. Stir together cream cheese and shredded cheese. Add optional seasonings.
4. Grind Fiber One to a breadcrumb-like consistency. Place crumbs in one small dish and egg substitute in another.
5. Stuff each jalapeno half with the cheese mixture. Next, carefully coat both sides of each half, first with egg substitute and then with Fiber One crumbs.
6. Place jalapenos on a baking pan sprayed with non-stick spray. Cook for 30 minutes.
Nutritional info: 2 servings-126 calories, 1g fat, 425mg sodium, 22g carbs, 8g fiber, 4g sugars, 14g protein
5 fresh whole jalapenos
1/2 c Fiber One bran cereal
1/4 ff liquid egg substitute
1/4 c fat free cream cheese
1/4 c shredded fat-free cheddar cheese
optional: salt, pepper, garlic powder
1. Heat oven to 350
2. Halve the jalapenos lengthwise and remove seeds, stems, and membranes. Wash halves and dry them very well.
3. Stir together cream cheese and shredded cheese. Add optional seasonings.
4. Grind Fiber One to a breadcrumb-like consistency. Place crumbs in one small dish and egg substitute in another.
5. Stuff each jalapeno half with the cheese mixture. Next, carefully coat both sides of each half, first with egg substitute and then with Fiber One crumbs.
6. Place jalapenos on a baking pan sprayed with non-stick spray. Cook for 30 minutes.
Nutritional info: 2 servings-126 calories, 1g fat, 425mg sodium, 22g carbs, 8g fiber, 4g sugars, 14g protein
Baja Taco Blitz
Courtesy of Hungry Girl
2 small corn tortillas
4 oz raw chicken breast cut into strips
1/2 small onion, sliced
1/4 large red bell pepper, sliced
1/8 avocado (2 small slices)
1/2 c chopped iceberg lettuce
2 tbs shredded fat-free cheese (cheddar or monterey jack)
2 tbs fat free sour cream
1 tbs salsa
1 tsp chopped cilantro
Salt and Pepper to taste
1. Spray pan with nonstick spray and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
2. Add pepper slices to the pan and continue to cook for addtl 2 minutes until veggies are a little crisp. Remove from pan and place them in a bowl.
3. Cook chicken strips in the pan until cooked throughout and then add them to the bowl with the onions and peppers.
4. Heat tortillas in the pan for 20 sec on each side. Remove and plate tortillas.
5. Season the onions, peppers, and chicken to taste with sale and black pepper, and then place evenly into the center of each tortilla.
6. Place one slice of avocado on each tortilla. Finish by topping with lettuce, cheese, sour cream, salsa, and cilantro.
Nutritional info: 2 tacos-347 calories, 6.5g fat, 380mg sodium, 36g carbs, 6.5g fiber, 5g sugars, 36g protein
2 small corn tortillas
4 oz raw chicken breast cut into strips
1/2 small onion, sliced
1/4 large red bell pepper, sliced
1/8 avocado (2 small slices)
1/2 c chopped iceberg lettuce
2 tbs shredded fat-free cheese (cheddar or monterey jack)
2 tbs fat free sour cream
1 tbs salsa
1 tsp chopped cilantro
Salt and Pepper to taste
1. Spray pan with nonstick spray and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
2. Add pepper slices to the pan and continue to cook for addtl 2 minutes until veggies are a little crisp. Remove from pan and place them in a bowl.
3. Cook chicken strips in the pan until cooked throughout and then add them to the bowl with the onions and peppers.
4. Heat tortillas in the pan for 20 sec on each side. Remove and plate tortillas.
5. Season the onions, peppers, and chicken to taste with sale and black pepper, and then place evenly into the center of each tortilla.
6. Place one slice of avocado on each tortilla. Finish by topping with lettuce, cheese, sour cream, salsa, and cilantro.
Nutritional info: 2 tacos-347 calories, 6.5g fat, 380mg sodium, 36g carbs, 6.5g fiber, 5g sugars, 36g protein
Sloppy Janes
Courtesy of Hungry Girl
1 lb raw extra lean ground turkey
5 small hamburger buns
1/2 c chopped onions
1/2 c chopped red bell peppers
1 c canned tomato sauce
3/4 c canned no-salt-added tomato sauce
2 tbs tomato paste
1 1/2 tbs Splenda
1 tbs red wine vinegar
1 tbs Worcestershire sauce
1 tsp steak seasoning blend, dry
Dash of salt
1. Spray large pan with nonstick spray and bring to medium high heat. Add turkey to the pan.
2. In a small dish, combine Splenda, salt, and steak seasoning. Sprinkle this mixture over the meat and continue to stir meat in the pan. Once the meat has browned, reduce heat to medium.
3. Add onions, peppers, Worcestershire sauce, and vinegar to the pan. Stir and then cointue to cook for 5 minutes.
4. Add tomato sauces and tomato past to the pan and stir well. Reduce heat to low and cook the mixture for addl 5 minutes.
Nutritional Info: 5 services-271 calories, 3g fat, 835mg sodium, 32g carbs, 3g fiber, 8g sugars, 31g protein.
1 lb raw extra lean ground turkey
5 small hamburger buns
1/2 c chopped onions
1/2 c chopped red bell peppers
1 c canned tomato sauce
3/4 c canned no-salt-added tomato sauce
2 tbs tomato paste
1 1/2 tbs Splenda
1 tbs red wine vinegar
1 tbs Worcestershire sauce
1 tsp steak seasoning blend, dry
Dash of salt
1. Spray large pan with nonstick spray and bring to medium high heat. Add turkey to the pan.
2. In a small dish, combine Splenda, salt, and steak seasoning. Sprinkle this mixture over the meat and continue to stir meat in the pan. Once the meat has browned, reduce heat to medium.
3. Add onions, peppers, Worcestershire sauce, and vinegar to the pan. Stir and then cointue to cook for 5 minutes.
4. Add tomato sauces and tomato past to the pan and stir well. Reduce heat to low and cook the mixture for addl 5 minutes.
Nutritional Info: 5 services-271 calories, 3g fat, 835mg sodium, 32g carbs, 3g fiber, 8g sugars, 31g protein.
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