Fiesta Turkey Meatloaf Muffins[makes 12 muffins]
These are fantastic! I took 2 to lunch one day with a cup of brown rice. Another day I took 2 to work and mashed up a sweet potato to eat with it!
[89 calories (per muffin), 3 g carbs, 11 g protein, 62 mg sodium] This recipe is from the amazing Crystal over at Spoonfuloffit.com!
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Chicken & Veggies
I grilled up the chicken on my George Foreman grill. I sprayed each side with canola cooking spray and sprinkled some steak seasoning on it.
The zucchini was sliced and placed in a bowl. I drizzled some extra virgin olive oil and added some salt and pepper and tossed them around and grilled them up. The tomato and cucumber were added to the salad. I used 1 tbsp of balsamic vinegar as my dressing. [270 calories, 26 g carbs, 36 g protein, 197 mg sodium, 9 g fiber]
Farfalle Pasta Dish[Makes 4 servings]
1. Cook pasta according to package directions.
2. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly and cheese will get soft.) 3. Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch. 4. Toss with the watercress and cheese; sprinkle with pepper and serve. *I would suggest trying this with spinach instead of watercress leaves and part-skim mozzarella instead of feta* |
South of the Border Stuffed Peppers[makes 4 servings - though 1/2 a pepper was not enough to fill me up so I served it with a cup of brown rice.]
*First, If you like, pre-boil peppers in water for 3-5 minutes beforehand. I prefer my veggies in a more raw state, so I chose to omit this step for mine.
1) Pre-heat oven to 375 degrees 2) Brown ground turkey with garlic and seasonings in a pan on medium heat 3) Pour ground turkey into a large mixing bowl 4) Measure and add cottage cheese, and black beans (jalapeno, if desired) and mix together 5) Measure and add El Pato sauce and mix 6) Place bell peppers on a foil lined cookie sheet or baking tray, and scoop 1/4 of mixture into each pepper 7) Top each pepper shredded cheese and cook in oven for 25 minutes [Nutrition facts are from my recipe which used Kroger part skim mozzarella cheese, beans, cottage cheese and tomato sauce]
[321 calories, 18 g carbs, 33 g protein, 5 g fiber] |
Jalapeño Cheddar Grilled Chicken[makes 2 servings]
For the marinade:
1. Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side.
In a small bowl, whisk together lime juice, zest, cilantro, salt, pepper, and sugar. Put chicken breasts and marinade in a large Ziploc bag and seal. Squish the bag around until breasts are well coated. Place the chicken in the refrigerator for at least 1 hour (up to 12 hours). 2. Remove the chicken breasts from the marinade and discard marinade. Open up the slits and stuff each breast with 2 tablespoons shredded cheddar cheese, 1 teaspoon jalapeño, and 1 tablespoon chopped cilantro. 3. Preheat the grill to medium-high heat. Brush the grill lightly with olive oil. Grill chicken until cooked through, about 7 minutes per side. Remove from direct heat and sprinkle remaining shredded cheddar cheese on top of each breast. Cook until cheese is melted. Remove from heat and serve. [I don't have the nutrition information because I haven't made it yet!]
This recipe is from the amazing Maria over at Two Peas and Their Pod! |
Honey Stuffed Peppers[makes 4 servings]
[373 calories, 11 g fat, 569 mg sodium, 61 g carbs, 30 g sugar, 9 g fiber, 11 g protein]
This recipe is from Prevention.com!
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Spicy Chicken Chili[makes 5 servings]
1. In a sauce pan cook your lean ground chicken till fully cooked. Drain grease and set aside.
2. In a separate pan (or use the same pan from your chicken and clean it before using it) and cook your onions. You will not be sauteing them. The less fat in this dish the better. Cook onions till brown. 3. Once your onions are cooked, place chicken back into pan. Add your tomatoes, black beans (don't drain them because the juice from the black beans will help thicken your chili), and spices. Stir until mixed. Place a lid over the top and simmer for 5 to 10 minutes. [280 calories, 7 g fat, 26 g carbs, 26 g protein, 8 g fiber, 8 g sugar]
This recipe is from the amazing Stephanie over at Stephanie.Fitness!
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Garlic & Herb Stuffed Turkey Meatballs[Makes 4 servings]
1. Lightly spray muffin tin with Olive Oil spray. Set aside. Cut two laughing cow cheese wedges in half, so that you have a total of 4 slices. Set aside.
2. In a medium mixing bowl, combine your turkey, oats and Worchestire Sauce. Pat your meat mixture down into bowl. Take your hand and score meat into four equal parts. 3. Take 1/4 of turkey mix and pat into a flat patty. Take 1 piece of cheese and place in center. Start forming turkey mix around your cheese wedge till completely covered. Roll into a ball. Repeat this step till you have 4 perfect stuffed meatballs. 4. Place meatballs into muffin tin. Pour a small amount of water into remaining cups so that the pan will cook evenly and you won't ruin your muffin tin. Bake at 350 for 45 to 50 minutes. Enjoy warm! [214 calories, 10 g fat, 4.5 g carbs, 24.5 g protein, 0.5 g fiber, 1.25g sugar]
This recipe is from the amazing Stephanie over at Stephanie.Fitness!
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Baked Chicken[Servings depend on amount of chicken used]
1. Preheat oven to 400 degrees. Spray a 13" x 9" pan with olive oil. Place chicken breasts into pan. Pour chicken broth over chicken and sprinkle Mrs. Dash and sea salt over the top. Cover with tinfoil and bake for 30 minutes.
2. Once your 30 minutes are up, bring the oven heat down to 320 degrees and bake for another 15 to 30 minutes. The chicken broth will help keep your chicken moist and juicy, so that your chicken won't become dry in a few days. This recipe is from the amazing Stephanie over at Stephanie.Fitness!
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Quinoa Stuffed Bell Peppers[Makes 8 servings; Serving size = 1/2 bell pepper]
[Optional: use fresh tomatoes and omit cheese for a lower calorie option.]
1. Preheat oven to 350 degrees F. Heat oil in saucepan over medium heat.
2. Saute onion, celery and jalapeno for about 5 minutes, until soft, then add cumin and garlic and cook for an additional minute. 3. Stir in drained tomatoes (reserving liquid) and cook for 5 minutes until most of the liquid has evaporated. 4. Stir in black beans, quinoa and 1 1/2 cups water. 5. Cover and bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes, or until quinoa is tender. 6. Stir in 1 cup of cheese and season with salt and pepper, if desired. 7. Pour reserved liquid from tomatoes in the bottom of your baking dish. 8. Fill each halved bell pepper with 3/4 cup quinoa mixture and place in baking dish. 9. Cover with foil and bake 40 minutes. 10. Transfer stuffed bell peppers onto serving dish and drizzle pan juices over top. Enjoy! [215 calories, 6.3 g fat, 27.2 carbs, 5.4 g fiber, 9 g protein]
This recipe comes from the amazing Kelly over at Eat Yourself Skinny!
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Fresh Corn, Zucchini & Tomato Salad[Makes 8 servings]
[Leftovers can be lunch too!]
1. Cut corn off the cob by placing it upright in a deep bowl and cut down the sides of the cob with a sharp knife.
2. Dice zucchini into 1/2-inch pieces (leave skin on) and add to the bowl. Add tomatoes and basil. 3. In a separate small bowl, whisk together the vinegar, olive oil, honey and lime juice. Pour the vinaigrette over the salad and toss to combine. Cover the salad with plastic wrap and refrigerate for at least one hour and up to 4 hours until ready to serve. Toss again before serving to re-distribute the dressing. Add salt and freshly ground black pepper just before serving. *If the salad sits in the refrigerator overnight, it may gather additional liquid from the fresh vegetables. Just drain any additional liquid and enjoy the leftovers. [101 calories, 16 g carbs, 3 g protein, 9 g sodium, 2 g fiber]
This amazing recipe comes from Recipe Girl!
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Shells w/Cauliflower and Peas[Makes 4 servings]
1. HEAT oven to 350°F. Spread nuts on baking sheet. Toast in oven until fragrant and starting to brown, about 5 minutes. Set aside to cool.
2. PREPARE pasta per package directions. When 5 minutes of cooking time remains, add cauliflower and carrot to water. Add peas for final 2 minutes of cooking. Ladle out 1/2 cup of the cooking liquid and set aside. Drain pasta and vegetables. Immediately return to pot and add oil, parsley, garlic, salt, pepper, and reserved cooking liquid. Stir to blend. 3. SERVE hot, sprinkled with reserved walnuts and cheese. [464 calories, 14 g protein, 54 g carbs, 9 g fiber, 22 g fat, 3.5 g sat fat, 450 mg sodium]
Recipe from Prevention.com!
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Quinoa with Grilled Summer Squash
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Spicy Sriracha Broccoli[Serves 4 as a side dish]
[135 calories, 12 g fat, 4.5 g carbs, 2.5 g protein]
This recipe is from the amazing Mellissa over at I breathe... I'm hungry...!
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Giant Stuffed Mushrooms[Makes 4 servings]
1. HEAT oven to 400°F. Heat 1 1/2 teaspoons of the oil in large frying pan over medium-high heat. Add chard stems, garlic, and salt and cook 5 minutes. Stir in scallion bulbs and chard leaves. Cook until tender, about 12 minutes, stirring occasionally. Remove from heat.
2. COAT mushrooms with remaining 4 1/2 teaspoons oil and lightly sprinkle all over with salt. Put on large baking sheet. 3. STIR tomatoes, scallion greens, cheese, and parsley into chard mixture and season with black pepper to taste. Fill mushrooms with chard stuffing. Bake until hot, 15 to 20 minutes. Sprinkle with cashews before serving. [331 calories, 18 g protein, 20 g carbs, 5 g fiber, 22 g fat, 5.5 g sat fat, 794 mg sodium]
This recipe is from Prevention.com!
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White Pita Pizzas[Makes 4 servings]
2 whole wheat pitas, split horizontally into 2 halves each
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Almost Fast-Food Burger[Makes 1 serving]
1. In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2" wider than the bun.
2. Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted. 3. Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately. [281 calories, 26 g protein, 27 g carbs, 9 g fat, 60 mg cholesterol, 4 g fiber, 736 mg sodium]
This recipe is from Prevention.com excerpted from The Biggest Loser Cookbook!
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Fiesta Corn & Potato Chowder[Makes 6 servings - yay leftovers!!]
This recipe is from Kimberly over at Poor Girl Eats Well!
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Pesto Farfalle w/Chicken[Makes 2 servings]
[513 calories, 44 g protein, 55 g carbs, 10 g fat, 60 mg cholesterol, 7 g fiber, 273 mg sodium]
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Grilled Ratatouille Pasta Salad
[Makes 2 servings]
This recipe is from Cafe Zupas.
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Stuffed Pepper Soup[Makes 10 servings - freeze it up!]
♦ 2 pounds ground beef ♦ 2 quarts hot water ♦ 1 can (28 oz) Hunt’s Tomato Sauce ♦ 1 can (28 oz) Hunt’s Original Diced Tomatoes, undrained ♦ 2 cups cooked long grain rice -or- 2 cups cooked barley ♦ 2 cups chopped green peppers ♦ 1/4 cup packed brown sugar ♦ 2 tsp salt ♦ 2 tsp beef bouillon granules ♦ 1 tsp pepper In a Dutch oven, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until peppers are tender.
This recipe is from Peak313 Fitness.
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Veggie Tortellini Soup[Makes 6 servings]
♦ 5 cups chicken broth ♦ 1 package (16 ounces) frozen California-blend vegetables ♦ 1 package (8 ounces) dried cheese tortellini ♦ 1 can (14 1/2 ounces) Italian diced tomatoes, undrained
This recipe is from Peak313 Fitness.
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White Chili♦ 3 15oz cans Great Northern beans, drained
♦ 8 oz. cooked and shredded chicken breasts (I use the canned chicken) ♦ 1 cup chopped onions ♦ 1 1/2 cups chopped yellow, red or green bell peppers ♦ 2 jalapeno chili peppers, stemmed, seeded and chopped (optional) ♦ 2 garlic cloves, minced ♦ 2 tsp. ground cumin ♦ 1/2 tsp. salt ♦ 1/2 tsp. dried oregano ♦ 3 1/2 cups chicken broth ♦ sour cream ♦ shredded cheddar cheese ♦ tortilla chips
This recipe is from Peak313 Fitness.
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Minestrone Soup[Makes 8 servings]
Optional:
1. Sauté onion, carrots and celery until onion is translucent.
2. Add zucchini, green beans, mushrooms and garlic. Sauté 2-3 minutes. 3. Add herbs, beans and stock. Optional: If using tomato paste add now. 4. Let simmer 20-30 minutes. 5. Add tomatoes, spinach and pasta. Season with salt and pepper. This recipe is from the Vega Fan Page on Facebook.
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Crunchy Almond-Crusted Chicken[Makes 1 serving]
1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
2. Coat a small, nonstick skillet with nonstick cooking spray and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F. [310 calories, 43 g protein, 10 g carbs, 1 g fiber, 10 g fat, 204 mg sodium]
This recipe is from Prevention.com.
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August Corn Salad
1. Mix all the veggies together.
2. Mix oil, lemon juice, red pepper flakes, salt and pepper. 3. Combine dressing and veggies together. Adjust seasoning. You can eat this right away or let marinate for 2-3 hours for extra flavor. This recipe is from Vega FanPage.
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Bret's Turkey Chili[Makes 4 servings]
Heat a little olive oil in a large, heavy skillet over medium-high heat. Add the onion and garlic and cook, stirring, until fragrant, about 3 minutes. Stir in the tomato paste; cook 1 minute more. Add the turkey, breaking it up with a wooden spoon, and cook until the meat loses its raw color, about 3 minutes. Add the tomatoes, corn, beans and seasoning; bring to a boil. Cook, uncovered, stirring occasionally, until thick, about 10 minutes.
This recipe is from the ChaLEAN Extreme DVD. |
Zucchini-Bell Pepper Pizza[Makes 8 servings]
Preheat oven to 450°.
In a large skillet, add oil, and sauté on medium-low heat for 1 minute, the garlic, onion, bell peppers (if using the Balsamic Bell Pepper recipe, do not sauté with the other ingredients), and zucchini slices. Spread sauce over the crust, leaving 1 inch around the edges dry. Evenly distribute onto crust the garlic, onion, bell peppers, zucchini, sun-dried tomatoes, olives, basil, and mozzarella cheese. Preferably, place pizza directly onto middle oven rack. Otherwise, place pizza on a large cooking stone or cookie sheet. Bake 10 minutes or until cheese is melted and bubbly. This recipe is from Skinnyms.com!
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Fiesta Chicken Soup[Makes 8 servings - Serving Size = 1 cup]
Sauté onion in olive oil over medium-low heat until tender, about 5 minutes. (This step is optional. If you prefer simply add all the ingredients to the slow cooker and eliminate the oil.)
Add sautéed onion and all remaining ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours. [112 calories; 2 g fat; 220 mg sodium; 21 mg cholesterol; 13 g carbs; 3 g fiber; 12 g protein]
This recipe is from Skinnyms.com!
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Slow Cooker Chili Chicken[Makes 6 servings - freeze leftovers!]
Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker. Spoon into bowls and garnish with a little cheddar cheese and diced onion, if desired.
Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked chicken, just add it about an hour before the end of cooking time. [Per cup: 142 calories, 3 g fat, 15 mg cholesterol, 454 mg sodium, 9 g carbs, 6 g fiber, 4 g sugar, 12 g protein]
This recipe is from Skinnyms.com!
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Three-Bean Chili[Makes 6 servings]
In a large pot, heat the oil on medium-low. Add the onion and saute until soft (about 3 to 5 minutes). Add the turkey and brown it (about 5 minutes). Add the remaining ingredients. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.
[292 calories, 32 g carbs, 787 mg sodium, 5 g fat, 30 g protein, 11 g fiber]
This recipe is from the Abs Diet, but found on MensHealth.com.
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Mediterranean Penne with Sun-dried Tomatoes[Makes 5 servings - serving size = 1 cup]
Cook penne according to package directions. Add 1 tablespoon extra virgin olive oil to a large skillet, and saute garlic over medium-low heat until fragrant, about 1 minute. Add to skillet the sun-dried tomatoes, black pepper, salt, and red pepper flakes, and continue to saute 5 minutes or until tomatoes are soft. Add cooked penne and remaining tablespoon of oil; toss to coat, cover, and cook on low an additional 2 minutes. Add pine nuts and baby spinach, toss to combine. Turn off heat, cover and allow spinach to slightly wilt, about 2 minutes.
Sprinkle on feta cheese and serve. [318 calories, 13 g fat, 4 mg cholesterol, 389 mg sodium, 41 g carbs, 6 g fiber, 5 g sugar, 11 g protein]
I'd probably add some grilled chicken to this to add some protein!
This recipe is from Skinnyms.com! |
Summer Veggie Potato Salad[Makes 8 servings - serving size = 1/2 cup]
For the dressing:
Boil potatoes in a covered medium saucepan for about 5 minutes or until just tender. Drain and allow to cool. Arrange sliced potatoes on a platter with tomatoes and sprinkle corn and basil over top.
For the dressing, whisk together oil, vinegar, shallot, mustard, sugar, salt and pepper and pour over potato mixture. Sprinkle salad with feta cheese and additional basil, if desired. Enjoy! [164 calories, 9 g fat, 17 g carbs, 9 g fiber, 4 g protein]
This recipe is from Kelly over at Eat-Yourself-Skinny!
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Rigatoni with Roasted Broccoli and Chickpeas[Makes 4 servings]
[450 calories, 7 g fat, 77 g carbs, 13 g fiber, 25 g protein]
This recipe is from Self.com!
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Penne with Tomato Pesto & Smoked Mozzarella[Makes 4 servings]
[401 calories, 18 g fat, 49 g carbs, 8 g fiber, 16 g protein]
This recipe is from Self.com!
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Petite Lasagnas[Makes 12 - I'd eat 2 as a serving!]
[181.2 calories, 7.9 g fat, 41.0 mg cholesterol, 389.5 mg sodium, 13.6 g carbs, 1 g fiber, 1.6 g sugar, 14.1 g protein]
This recipe is from CanYouStayForDinner.com!
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Tofu Tostadas[Makes 4-6 servings]
For the tostada shells:
For the Tofu:
Garnish:
1. To make the baked tostada shells, preheat the oven to 400 degrees F. Spray each side of the corn tortillas with cooking spray. Season with salt. Place tortillas on a large baking sheet and bake until tostadas are lightly browned and crisp on one side, about 3-5 minutes. Remove from oven and flip the tortillas. Place back in the oven and cook until lightly browned and crisp on the other side, about 3-5 minutes. Set aside.
2. Pour olive oil into a large heavy bottom skillet and place over medium high heat. Add onion and cook until tender, about 5 minutes. Stir in the garlic and cook for 2 more minutes. Stir in the red pepper and cook until tender, about 3-4 minutes. 3. Add tofu and season with chili powder, cumin, and salt and pepper, to taste. Squeeze fresh lime juice over the tofu and cook until tofu is brown on each side, about 5 minutes. Stir in the fresh cilantro. 4. Place tofu mixture on top of a crisp tostada shell. Garnish with tomatoes, avocado, cilantro, lime juice-if desired. Note-Feel free to add your favorite toppings to the tostadas. Cheese, black beans, salsa, sour cream, and hot sauce are also great! This recipe is from TwoPeasAndTheirPod.com!
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