2 burrito size wheat tortillas
1 12oz can of fat free refried beans
1 12oz can of black beans
1 12oz can of red kidney beans
1 12 can of diced tomatoes
1/2 cup of onions
1 cup of fat free mexican blend cheese.
1lb of lean ground turkey
1. Brown turkey in a large size pot and drain.
2. Roast the jalapeno over an open flame, peel the skin, and chop
3. Add the chopped jalapeno, beans, onions, and tomatoes to the ground bean and blend well over a medium flame for 15 minutes.
4. Add cheese and remove from heat
5. Put 1 cup of mix in the middle of each burrito and fold with no open end
6. Place on a cookie sheet and bake on 350 for 15 minutes
Healthy and Easy Spaghetti
8 1/2 cups of water
Wheat Thin Spaghetti Pasta
1lb of Ground Lean Turkey
2 cups of Ragu
1 8oz can of tomato paste
1/2 cup of chopped onions
1 tbsp ground garlic
1tbsp of olive oil
1. Boil 8 cups of water in a large pot with the lid on
2. Brown the ground turkey and onions and drain
3. Add the Ragu, tomato paste, garlic, oregano, and water. Heat until boiling and then reduce to low.
2. Measure out 4 servings of pasta. I use my thumb and pointer finger and whatever fits in the "O" that I make is what goes in the pot.
3. Add olive oil to the pot of boiling water
4. Add the pasta to the water (I usually break them in half)) and cook for 6.5 minutes.
5. Drain the pasta
6. Serve with 1/2 cup over the pasta
Grilled Chicken and Almond Salad
Spring Salad blend
1/2 Grilled Chicken Breast
1/4 cup of fat free shredded cheese
Diced fresh tomatoes
1/4 cup of shredded carrots
1 tbsp Prefered fat free dressing
Shrimp Baked Potatoes
2 large baking potatoes
1 cup of medium size peeled and detailed shrimp (defrosted)
2 slices of reduced fat provolone
1 tbsp season blend
1 tbsp of ground garlic
1tbsp olive oil
2 slivers of smart choice butter
1. Wrap the potatoes in saran wrap and Microwave on high for 15 minutes
2. When the potatoes have been cooking for 10 minutes, add olive oil to a frying pan on high.
3. Toss garlic, season blend, and shrimp in a ziploc bag
4. Sautee the shrimp until bright red
5. Pull the potatoes out of the saran wrap
6. Open and mash the potato with 1 sliver of butter
7. Put 1/2 cup of shrimp over the potato and place one slice of cheese on the top of the shrimp
8. Put the potato in the microwave for 20 seconds
Reduced Fat Philly Cheese Steaks
2 Wheat Hoagies
1 Green Bell Pepper(sliced)
1/2 Onion (sliced)
1 tbsp seasoned blend
2 flank steaks (thin cut)
1/2 cup of fat free shredded mozzarella
1tbsp olive oil
1. Steam Peppers and Onions for 15 minutes
2. Season the steak with season blend and shred in a food processor for a 6 seconds
3. Sautee the steak in the olive oil until medium
4. Add onions and peppers to steak and continue to sautee until the steak is medium well.
5. Take 1/2 cup of steak/veggies and placed inside a Hoagie that is opened like a pocket.
6. Put 1/4 mozzarella on the steak and allow to melt. Enjoy!!!
1 medium onion, finely chopped
3 Tbsp Olive oil
1- 4oz. can chopped green chiles, drained
3 Tbsp All purpose Flour
2 Tsp. Ground cumin
2- 15.8 oz. cans of northern beans
1- 14.5 oz. can chicken broth
1 1/2 C. finely chopped cooked chicken breast
Shredded cheddar/Sour cream optional
In a large skillet, cook onion in oil for 4 minutes or until transparent. Add chiles, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot. Garnish with cheese, sour cream and salsa if desired.
No Guilt Chicken Pot Pie
1 can Fat free cream of chicken soup
1 pkg. frozen mixed veggies (thawed)
1 cup cubed cooked chicken
1/2 cup milk
1 cup reduced fat all purpose baking mix
Preheat oven to 400 degrees. In 9 inch pie plate, mix soup, veggies and chicken.
Mix milk, egg and baking mix. Pour over chicken mixture. Bake 30 minutes or until golden.
Pork Loin - Crock pot recipe
Place pork loin in crockpot. Put about 2 cups water in crockpot. Cover pork loin with one evelope onion soup mix. Slice 1 can jellied cranberry sauce and lay on top of pork loin. Cook on low 6-8 hours.
1/4 c vegetable oil
1/3 c honey
1/3 c soy sauce
2 cloves garlic
1/4 tsp. pepper
Mix above ingredients in a bowl to marinate chicken.
Add 2 chicken breasts, thawed to mixture. Let marinate several hours.
Cut chicken into large cubes, place on skewers with cut up green, red, yellow peppers and onions. Grill skewers until chicken is done and the vegetables are cooked.
4 oz. dried spaghetti, linguine
1 medium zucchini or yellow summer squash, halved lengthwise and sliced
2 tsp. olive oil
1 tomato, cut into thin wedges
3 to 4 tablesppons purchased basil pesto
Prepare pasta according to pkg. directions, drain.
In a large skillet, cook the zucchini in oil over medium heat until crisp-tender. Place pasta in serving bowl. Add tomato, pesto, and cooke zucchini. Toss gently to mix. Makes 2 servings.
Mod Squad :yahoo:
WW Ginger Pumpkin Chiffon Pie (3pts)
Nonstick cooking spray
1/4 cup fine gingersnap crumbs (about 6 gingersnaps)
1/2 cup sugar
1 cup evaporated skim milk
1 envelope unflavored gelatin
1 1/4 teaspoons ground ginger
1 large egg yolk
1 can (1 pound) solid-pack pumpkin
3 large egg whites
1/4 teaspoon cream of tartar
1. Lightly coat the bottom and sides of a 9-inch pie pan with the
cooking spray. Place the gingersnap crumbs into the coated pie pan.
Tilt the pan from side to side until the sides and bottom are lightly
but evenly dusted with the crumbs. Refrigerate while you prepare the
2. In a small saucepan, combine 1/4 cup of the sugar and 1/4 cup of
the milk; sprinkle the gelatin and ginger evenly over the surface and
let soften for 5 minutes. Set the saucepan over moderately low heat
and cook, stirring, for 5 to 6 minutes or until the gelatin and sugar
dissolve. Remove from the heat.
3. In a small bowl, beat the egg yolk and remaining milk together,
then slowly whisk in the hot gelatin mixture. Transfer the mixture
back to the saucepan, set over low heat, and cook, stirring, for 2 to
3 minutes or until slightly thickened; be careful not to boil or the
mixture will curdle.
4. Transfer the filling to a large bowl, blend in the pumpkin, cover
and refrigerate for 20 to 30 minutes, stirring occasionally, until
the mixture mounds slightly when dropped from a spoon.
5. In the large bowl of an electric mixer, beat the egg whites and
cream of tartar at moderate speed until foamy; slowly add the
remaining 1/4 cup sugar and beat at moderately high speed until the
whites hold soft peaks.
6. With a rubber spatula, fold the egg whites into the pumpkin
mixture and spoon into the crust. Refrigerate at least 8 hours before
Yield: Makes 8 servings.
3 POINTS per serving
HOLIDAY CHEESE BALL
2- 8 oz. packages of fat free cream cheese
1 package dry Original Ranch Dressing Mix
2 cups reduced fat shredded cheese
- Mix cream cheese with dry dressing. Add 1 1/2 cups of shredded
cheese. Oil hand and
roll into a ball. Roll in remaining cheese. Make a day ahead for best
Serves: 24, Per Serving: 1 Tablespoon = 32 Calories, Points: 1
Recipe from November 2007 Taste of Home Light and Tasty magazine
2 can (16 oz) fat free refried beans
2 cups (16 oz) reduced fat sour cream
1 envelope taco seasoning (reduced sodium if desired)
1 plum tomato, chopped
1/2 cup shredded reduced fat Mexican cheese blend
3 green onions, sliced
1/4 cup sliced ripe olives, drained
Baked tortilla chip scoops
Spread refried beans into a 9 inch pie plate. Combine sour cream and
taco seasoning; spread over beans. Top with tomato, cheese, onions,
and olives. Serve with chips. Refrigerate leftovers.
Nutrition facts: 1/4 cup calculated without chips.
91 calories, 3 g fat, 13 mg cholesterol, 381 mg sodium, 10 g
carbohydrate, 2 g fiber, 5 g
Recipe from Low-Cal Cuisine
4 russet baking potatoes
1 8 oz pkg fat free cream cheese
1/2 cup grated reduced fat cheddar cheese
3 tbsp reduced calorie ranch dip (dry mix)
1 clove garlic, mashed
2 green onions diced
buttery non stick cooking spray
- Bake potatoes 60 minutes in conventional oven, until firm outside
but tender inside. Or Cook potatoes in microwave oven, on full power
for 10 minutes. Turn potatoes, once, cook another 10 minutes. Bake in
a conventional oven 10 minutes or in a toaster oven for 10 minutes.
- (1 cooked potato on full microwave power 5 minutes x 6 potatoes =
30 minutes. Shorten the microwave time to 20 minutes and add 10
minutes in the conventional oven = saves 30 minutes cook time. Yet
the results are the same, a crispy potato skin with fluffy soft
- Cut potatoes in half lengthwise, scoop out pulp leaving 1/4 inch
thickness around skins. (saving pulp for another use). An ice-cream
scoop works terrific at scooping out the contents without breaking
- Mix filling ingredients together. Spray inside and outside of skin
shells with cooking spray. Using about 2 tbsp per shell, fill with
cream cheese mixture. Sprinkle with cayenne pepper if spicier flavor
is desired. Bake @ 450 F for 5-6 minutes. Remove from oven and cut
each shell in half.
Nutritional Info (per 1/4 cup serving): 102 Calories, Points: 3
A lower-fat version of a perennial favorite. Prep and bake in less
than 25 minutes!
1 cup unsweetened blueberries, fresh or frozen
1-3/4 cups all-purpose flour
2-1/2 teaspoons baking powder
1/3 cup sugar
1 egg, slightly beaten
1/4 cup olive oil
1/2 cup skim milk
1 teaspoon sugar
- Preheat oven to 400 F. Lightly spray a muffin tin with vegetable
- Wash and drain blueberries. Set aside.
- In a large bowl, sift flour, baking powder and 1/3 cup sugar
- In a small bowl, combine egg, oil and milk.
- Pour all at once into dry ingredients. Stir just enough to blend.
Gently stir in blueberries.
- Pour batter into prepared muffin tin, filling each cup 2/3 full.
Sprinkle lightly with 1 teaspoon sugar and bake 17 minutes, or until
light brown. Allow muffins to cool 2 minutes before removing from
Nutritional Info (per 1 muffin serving)
Calories: 119.4, Fat: 0.8 g, Carbohydrates: 24.9 g, Protein: 3.1 g
Here are mine:
<b>Yellow Velvet Lentil Soup</b> <--- a little complex, but soooo good.
3 cups orange lentils
1 bay leaf
1 tsp salt
2 T olive oil
1 tsp cumin seeds
1/2 cup chopped shallots
1 1/2 T minced garlic
2 1/2 T shredded unsweetened coconut
1 cup cherry tomatoes halved
3 plum tomatoes quartered
2 tsp curry powder
juice of 1 lemon
\10 prunes, pitted, chopped to bits
1 cup freshly chopped cilantro leaves
Wash lentils well with warm water and drain. Fill a deep stew pot with lentils, bay leaf, salt and enough water to cover ingredients by 1 inch. Simmer on very low heat for 1 hour. Heat oil in a skillet; add cumin seeds. After 2 minutes, add shallots and ginger; cook until shallots turn translucent. Add coconut; stir until it's golden. Add all the tomatoes and curry powder; saute on medium heat for 5 minutes, or until tomatoes start to wilt. When mixture forms a paste, add it to lentils, stirring over low heat until combined. Remove bay leaves. Process lentil mixture in a blender; but don't totally liquefy it. Add lemon juice, chopped prunes and cilantro. Stir and serve hot. Serves 8.
<b>Black Bean and Corn Salsa</b>
1 can black beans
1 can corn (or frozen corn)
1 jar salsa
Rinse beans and corn. Combine with salsa and refrigerate overnight so the flavors blend together. If you like it roasty-toasty, add extra onions, cilantro, garlic and jalepenos, but it isn't necessary. Just fine to be lazy. Use to dip veggies and leftovers are great in burritos with chicken or brown rice.
<b>Chicken Walnut Salad</b>
couple ounces of cooked chicken
1 T chopped walnuts
1/2 cup chopped apple (or crushed pineapple)
fav dressing (recipe below)
Serve on a bed of romaine or mixed greens
<b>Currant-Lentil Spinach Salad</b>
2 cups spinach
1/3 c cooked lentils
1 T. walnuts
2 T. currants
2 tsp. feta cheese, crumbled
Add dressing to all these goodies and toss to combine.
These both make a great lunch and have under 250 - 275 calories. Just add a handful of TLC crackers and life is good.
<b>My Favorite Dressing</b>
1 teaspoon mustard - dijon, regular, white jalepeno
2 teaspoons vinegar, flavor depends on what type of salad
1-2 Tablespoons plain yogurt
1-2 teaspoons olive oil
freshly ground black pepper (and if you use salt a pinch of that)
Stir together and pour over salad. I use this mainly with spinach and lentil salads, mixed green salads, and turkey/chicken chef or nut salads. Seemed a good time to share a leftover turkey meal.
<b>Breakfast (or anytime) Smoothie</b>
1 banana or 1/2 banana plus blueberries, cherries, strawberries whatever fruit you have around
1 scoop of protein mix
heaping spoon of fiber
1 cup plain yogurt
crushed ice or ice cubes
dab of ginger or cinnamon if you want
Blend, and drink. Especially good after a hard workout. Gives you something to rebuild muscle with.
Hope you enjoy.
Slimmers Pumpkin Soup
(I really enjoy this one)
1/2 cup diced sweet onion
1 tablespoon margarine
5 cups peeled and diced pumpkin
3/4 cup diced potatoes
2 cups water
1 cube chicken bouillon
1 pinch ground ginger
1 pinch ground nutmeg
salt and pepper to taste
2 cups milk
In a large saucepan cook onion in butter. Add pumpkin, potatoes, water, ground ginger, ground nutmeg and season with salt and pepper. Cook for 20 minutes or until pumpkin and potatoes are tender
Add milk, blend until smooth and serve.
Light Chicken Piccata
8 ounces lowfat plain yogurt
4 boned and skinned chicken breast halves
1/2 cup all-purpose flour
1 teaspoon paprika
salt and pepper to taste
1 tablespoon olive oil
1 teaspoon margarine
1 1/2 tablespoons lemon juice
1 cup white vermouth
2 cloves garlic, minced
1/2 cup lemon juice
1/2 cup water
2 tablespoons capers
Coat chicken with yogurt, cover, and refrigerate at least 2 hours, preferably overnight.
Rinse chicken, and pat dry with paper towels.
In a bowl, stir together flour, paprika, salt, and pepper.
Heat oil, margarine, and 1 1/2 tablespoons lemon juice in skillet over medium heat. Dredge chicken in flour mixture. Place chicken in skillet; cook, turning to brown both sides, about 15 minutes. Remove chicken to a plate, and keep warm.
Pour vermouth into skillet, and scrape brown bits with a wooden spoon. Stir in garlic, 1/4 cup lemon juice, water, and capers. Cook until reduced by half.
Return chicken to the pan, and simmer 3 minutes.
Light Meat Loaf
2lbs ground turkey or lean ground beef
1T minced dry onion
1 cup oat bran
4 egg whites
1/3 cup skim milk
1T beef boullon granules
Place the oat bran in a large mixing bowl. Add the egg whites, dry onion, and skim milk. Mix well and allow to "set" for 15 minutes
Heat oven to 350
Add the gorund turkey or beef and the bouillon granules; mix well
Spray a large baking pan with cooking spray. Form meat loaf mixture in the pan, shaping it into a loaf.
Bake in pre-heated oven about 45-55 minutes, or until browned on top and cooked through
for extra nutrition and flavor, saute chopped peppers, zucchini, and mushrooms and ad dto basic mix before baking
This is my husband's favorite :)
1lb lean ground turkey
1tsp chili powder
2tsp chili powder
12 whole wheat tortillas
12oz can enchilada sauce (I use larger)
12 slices low-fat cheddar cheese (I use the non-fat shredded cheese)
Preheat oven to 350
Saute ground turkey with seasonings over medium heat, in a 10-in nonstick frypan, until no longer pink
Drain and remove from heat
Spray a 9-in x 13-in baking dish with cooking spray
Place each tortilla in the baking dish; spread with cooked turkey, top with half a slice of cheese, and roll up, placing each rolled tortilla side-by-side in the pan
Pour half of the enchilada sauce over the enchiladas
Bake about 25 minutes, or until hot and bubbly
Serve with extra sauce or salsa on the side