Lighter honey mustard chicken!

This dish is easy to prepare - mix all ingredieants (and salt and/or pepper to taste) and marinate with chicken for 10 minutes up to 24 hours before (refrigerate if marinating more than 20 minutes). F

Recommend preparing this for a family or, for multiple meals to be used in salads, with pasta, veggies and more.

Minutes to Prepare: 15

Minutes to Cook: 30

Number of Servings: 7

Ingredients

1.3 lbs of skinless, boneless chicken breast (or adjust as available) 2 tbsp Extra virgin olive oil 2 tbsp mustard, recommend dijon or stone ground 2 tbsp tarragon - dry 2 tbsp honey (any kind)

** Sometimes when I don't have enough time I will just used my Newmans Own Lighten up Honey mustard instead of the mustard and honey and oil. works just as good!

Directions

Mix wet ingredients with chicken in dish or plastic bag.
Marinate chicken for up to 24 hours before
Preheat oven to 350 for 20 minutes.
Place chicken in glass dish or pan, using remaining marinade to put beneath chicken (for easy cleanup line with aluminum foil).
Bake chicken for approx 30 minutes*.
*To check for doneness, make sure a puncture produces clear juice from chicken. If chicken starts to look too brown before being done, cover in aluminum foil loosely until chicken is done.

Makes approx 7 servings. Calories 138, protein 19 :)

EGG CUPS

Instead of making scrambled eggs every day I wanted to do something like this and experimented and found this recipe. I love it!

• 6 whole eggs
• 1/4 cup of fat free parmesan cheese
• 1 tbsp olive oil
• 1 small white onion, diced
• 1/2 red pepper, diced
• 1/2 tsp fresh thyme, chopped
• Sea salt and fresh cracked pepper, to taste
• Non-stick cooking spray or butter for greasing the cupcake tin

This is the recipe I follow. But there are so many different ways to cook your eggs! You can add WHATEVER veggies you like, and WHATEVER meat. if you choose bacon, try to stick to turkey bacon. low sodium turkey is another good choice! Or if you want hamburger, try out fresh Bison instead. SOO good! you won't even know the difference once its cooked. 

Noodle Substitue! Garlic and olive oil Spaghetti Squash!

only 181 calories a serving, this can replace garlic and olive oil spaghetti. Plus, bonus- it qualifies are your veggies!

Minutes to Prepare: 5

Minutes to Cook: 1

Number of Servings: 2

Ingredients

1 Spaghetti Squash (a.k.a. Winter Squash, Spaghetti)
3-4 cloves of garlic (minced)
2 table spoons olive oil
1/4 cup water
salt & pepper to taste

Directions

Cut squash in half, lengthwise. Scoop out seeds, being careful to preserve as much of the inside as possible. In a casserole dish (Spray with Pam), like squash face down, add 1/4 cup of water. 

Bake at 375 for 30 minutes, then turn squash over and cook for another 30 minutes or until soft.

As squash is cooling, sautee garlic and olive oil in pan. 

Using a serving fork, scrape squash out and into the pan with the garlic and olive oil. (Using long strokes, the fork should make the squash come out in long, thin, spaghetti like strands. 

Cook for another 3-5 minutes. (Until Garlic is the color you like best!) Add salt and pepper. 

This serves 2 people as a main course, 4 as a side dish. (Kids love to be the "squash scraper") 

Number of Servings: 2

Broccoli Casserole!

I recommend adding more veggies into this recipe! Ideas of what to add at the bottom of the recipe.

Ingredients

1lb chicken breast boneless, skinless 1 package frozen broccoli, broken apart 1 can REDUCED FAT (or  healthy choice) cream of mushroom soup 3 T. FAT FREE mayo 3/4 cup REDUCED FAT shredded cheddar cheese

TRY to add more veggies into this. like.. cauliflower, zucchini, onion, eggplant... YUM :)

Directions

Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Nutrition Facts: One serving: 265 calories, 6 grams of fat, sodium 800 (BE CAREFUL WITH THIS!) carbs, 15 g.

Green Chile Chicken!

Ingredients

2-1/2 to 3 lbs boneless, skinless chicken breast or boneless, skinless chicken thigh, cubed
8 oz store-bought or homemade tomatillo (green) salsa ( I used green chile enchilada sauce)
2 cloves garlic, smashed
1 tsp ground cumin
4-oz can roasted green chiles

Directions

Stir all ingredients together in a 3-quart slow cooker. Set the cooker to LOW for 6-8 hours. Taste, and adjust seasoning with salt and pepper.

If you would like a thicker sauce, remove chicken pieces and turn the slow cooker to HIGH. Cook for 30 minutes, or until the sauce has reduced to the desired consistency.

You can shred the chicken with two forks, or leave in chunks. Serve with black beans and rice, and salsa fresca, in or out of a burrito.

You can serve it as it is (in chances) or shred it with two first. Serve either on the side with rice and beans (Brown rice, and fat free refried beans, or reduced sodium black beans) or serve in a corn tortilla with lettuce, tomatoes, fat free cheese, salsa, and whatever else you'd like! 

VERY GOOD!!!!!

I do not yet have the nutrition facts, but just look at this recipe! its very simple, and its going to be very low in calories if you have just the chicken. make sure you read label when making rice and beans, or using a corn tortilla.

RICE CAKE RECIPES!

Must try favorite rice cake recipes. EASY AND QUICK for on the go meals. Try them out!
Rice cakes are:

• Gluten free
• 5g of whole grain
• 50 calories per serving

MEXICAN PIZZA/NACHOS

• 1 can (16 oz.)  fat-free refried beans
• 12  Quaker Salt Free or Lightly Salted Rice Cakes
• 1 cup salsa
• 2  medium plum tomatoes, diced
• 1 can (4 oz.)  chopped green chilies, drained
• 1/2 cup chopped green peppers
• 1/4 cup chopped onions
• 1 cup shredded low-fat cheddar cheese

BBQ chicken pizza

2 ounces (about 1/4 cup) cooked shredded chicken

1 to 2 tablespoons barbecue sauce

1 to 2 teaspoons thinly sliced red onion

2  Quaker® Lightly Salted or Salt Free Rice Cakes

1 tablespoon low fat shredded sharp cheddar cheese

1 teaspoon chopped cilantro

VEGGIE HEAVEN

• 1  medium-sized tomato, thinly sliced
• 4  Quaker Butter Popped Corn Rice Cakes
• 1/2 cup 1% low-fat cottage cheese
• 2 tablespoons shredded carrot
• 1 1/2 teaspoons chopped chives or green onions
• 1/4 teaspoon dried basil
•   Paprika (optional)

ONE OF OUR ABSOLUTE FAVORITES IS....

1 Tbl of almond butter on each cake

topped with banana slices. 

(you can switch out natural peanut butter if you want)

Peanut Butter Protein Bars

I got this recipe from TRISH ALLEN! She posted it on her blog, and I tried them because I love peanut butter and I loved them. And really wanted to share it with you all! so thank you Trish. you are amazing!
Here is here blog if you want to check it out! http://healthymamahappymama.wordpress.com/

Ingredients:

- 2 cups raw oats
- 4 scoops protein powder (vanilla or cookies and cream) The scoop I use is 4 Tablespoons per scoop and 90 calories per scoop
- 1/2 cup plain fat free greek yogurt
- 2 TB *powdered peanut butter (I get mine HERE or HERE)
- cinnamon – to taste
- liquid vanilla stevia or any natural sweetener – to taste

Directions:

1.  Add all ingredients into a mixing bowl.

2. mix together

3.Spray 9 x 9 glass dish with cooking spray and press mixure evenly into dish.  Sprinkle cinnamon on top.

4.  Place in freezer for 10 minutes to set up.  Cut into 4 – 6 squares and put in individual baggies.  I freeze mine, or you can put them in the fridge.

*Now, if you don’t have access to peanut butter powder, replace the peanut butter powder and greek yogurt with 1/2 cup natural peanut butter and 1/2 cup water.  Directions stay the same except divide into 6 or 8 squares.   If you want to try these out with your kids, add in some mini chocolate chips  or carob chips – they won’t even know they are healthy!

For those of you who calorie count, the entire batch as listed above is 1,089 calories (so divide by 4 or 6). If you go the peanut butter and water route, calories bump up to 1, 754 (divide by 6 or 8).  Enjoy!

Quinoa Pilaf

My almost mother in-law made this and I about died. Its the healthy version of wild rice/rice pilaf. It is so delicious. Everyone needs to try this. 

Ingredients:

1/2 cup carrot, diced

1/2 cup green onion, diced

1/4 cup celery, diced

1/4 cup green pepper, diced

1/4 cup sweet red pepper, diced

salt to taste

6 cups quinoa cooked

1/4 cup olive oil

2 cloves garlic, crushed

1 cup almonds, sliced

1/4 tsp oregano

Directions:

Saute chopped veggies in olive oil until clear, yet crisp: Stir in oregano. Add sauteed veggies to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix.

Serves 6-8. still working on nutrition facts.

Coleslaw

So Im not a huge coleslaw fan, but my dad is. I ALWAYS have extra coleslaw mix, and my dad asked me to make him some. So I found this recipe and it turned out "Delicious" he said! Enjoy!

Ingredients: One 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed with 1 cup shredded carrots) 1/4 cup fat-free mayonnaise 1/4 cup fat-free sour cream 2 1/2 tbsp. seasoned rice vinegar 1 tsp. Dijonnaise 2 no-calorie sweetener packets (like Splenda) 1/4 tsp. seasoned salt (like Lawry's) salt and pepper, to taste Directions: To make dressing, combine mayo, sour cream, rice vinegar, Dijonnaise, sweetener, and seasoned salt. Mix well. Place cole slaw mix in a large bowl. Add dressing and stir until all of the slaw is thoroughly coated. Cover and refrigerate for at least 3 hours. (For best flavor, make slaw the night before you plan to serve it.) Then just give it a good stir, and season to taste with salt and pepper. Enjoy! MAKES 6 SERVINGS Nutrition Facts: One serving is 2/3 cup. 50 calories! 300mg sodium, 2g fiber, 5g sugar, 1g protein.

EGG SALAD!

                                             

Ingredients:

8 large hard-boiled eggs (can use 2 whole eggs and 6 egg whites to cute fat)

1/2 cup chopped celery

1/3 cup chopped green onions

2 tablespoons of light mayo

2 tablespoons of fat free sour cream

1 teaspoon dijon-style mustard

salt and pepper to taste

Preparation:

chop up eggs and add remaining ingredients. mix well.

Try toasting your bread for an added crunch!

Nutrition Facts: FOR WHOLE RECIPE. makes six servings. 377 calories, 16g fat. (11 weight watcher points)

Strawberry Spinach and Walnut Salad

Ingredients
1 6 ounce bag fresh spinach, (about 4 cups) thick stems removed
1 pint strawberries, ends trimmed and quartered
1 cup walnuts, chopped (watch out for sugar coated or candy coated walnuts)
1/4 large red onion, thinly sliced
Balsamic vinaigrette (we like Newmans Own either light raspberry vinaigrette, or light honey mustard!!!)

Preparation
Empty bag of spinach into a large serving bowl.
Add in strawberries, walnuts, and red onion.
Pour balsamic vinaigrette over salad and toss to coat. Serve immediately.


Nutrition Facts Per Serving: 185 calories, 11g total fat. (still trying to figure out sodium)

Chocolate Ice Cream Substitute

Found this recipe on This blog through pinterest. Since it's so hot in our house I always want ice cream. But I can't keep it in the house because I would go through a whole tub in one sitting. So I made this to keep in my freezer to help curb those cravings, and I'm so happy with how it turned out!

Ingredients
4 bananas, just slightly overripe
2 tbsps creamy peanut butter (optional )
2 tsps cocoa powder
Your sweetener of choice (Truvia, Stevia, Agave, honey, sugar, etc.)
Skim milk

Directions
Slice bananas into small discs. Freeze for an hour (it doesn't matter if you freeze them longer than that. just go at least an hour so that they are frozen through.)

Place frozen bananas in blender or food processor. Add desired amount of skim milk (just for texture) and blend until smooth. You will have to stop and scrape the bowl a few times while blending.

Once smooth, add the cocoa powder, sweetener, and peanut butter. Voila! Low calorie dessert that is better for you than Ice Cream.

You can taste the banana but it's not overpowering. You could switch out the cocoa powder and pb for coconut, peaches, berries.... anything goes!

BBQ Bacon Meatloaf

This is a Hungry Girl recipe that we had to tweek because of the sickeningly high amount of Sodium. Originally it was 707 mg per slice! Crazy huh? We don't know how much we took it down by but hopefully it was about half. Just by using low sodium bacon, tomatoes, and bbq sauce. But we're proud to say it turned out AMAZING! It's so filling and packed with smokey bbq flavor, that we don't even miss our mom's traditional recipes (sorry moms!)

Ingredients
6 slices center-cut bacon or turkey bacon (LOW SODIUM!)
1 cup chopped mushrooms
1/2 cup chopped onion
1 1/4 lbs. raw extra-lean ground beef
1/2 cup canned crushed tomatoes (Low sodium)
3 tbsp. hickory-flavored BBQ sauce, divided (Low cal, carb, and sodium... look for Stubbs Hickory Bourbon)
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
1/4 tsp. garlic powder
2 tbsp. ketchup

Directions
Preheat oven to 400 degrees. Spray a loaf pan with nonstick spray and set aside.

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Remove bacon and, once cool enough to handle, chop or crumble. Set aside.

If needed, clean and dry skillet. Re-spray skillet and return to medium heat. Add mushrooms and onion. Stirring occasionally, cook until completely softened, 5 - 7 minutes. Remove from heat and, once cool enough to handle, blot away any excess moisture with paper towels.

Transfer veggies to a large bowl. Add about three-fourths of the bacon, and set the rest aside for topping. To the bowl, add beef, tomatoes, 2 tbsp. BBQ sauce, salt, pepper, onion powder, and garlic powder. Mix thoroughly.

Transfer mixture to the loaf pan; if needed, smooth out the surface with the back of a spatula or spoon. Set aside.

In a small bowl, combine ketchup with remaining tablespoon of BBQ sauce and mix well. Evenly top meatloaf with the BBQ-ketchup mixture and sprinkle with remaining bacon.

Bake in the oven until meatloaf is fully cooked, about 50 minutes.

Slice, serve, and enjoy!

MAKES 5 SERVINGS
Serving Size: 1 slice (1/5th of recipe)
Calories: 224 | Fat: 8g | Sodium: 400 mg |Carbs: 10g | Fiber: 1g | Sugars: 7g | Protein: 26g

Mild Sweet Potato Fries

We know we already posted a Spicy Sweet Potato Fries recipe, but since the Chili powder can be a bit tricky, we decided to add this one as well. It's not spicy, but is really simple and delicious. We found it on the same blog that had the honey lime dip and tried both recipes at the same time.

Ingredients

1 lb peeled sweet potatoes cut into 1/4″ match-sticks

2 T extra virgin olive oil

1/2 t cumin

1/2 t oregano

1/2 t coriander

1 t kosher salt

1 t parsley

1/8 tsp black pepper

 

Directions

Preheat oven to 425 degrees.  In a small bowl combine cumin, oregano, coriander, salt, parsley, and pepper. 

Place sweet potatoes in a pile directly on baking sheet and drizzle with olive oil.  Use hands to toss until all pieces are well coated.  Sprinkle seasoning mixture on top and toss again with hands to coat. 

Arrange sweet potatoes in a single layer so that pieces are not touching each other.  Place pan in oven and bake for 15 minutes.  Use a metal spatula to gently flip fries and then return pan to oven. Cook for an additional 15-20 minutes or until fries are starting to lightly brown and crisp.  Remove pan from oven and cool 5 minutes.  Serve warm.

 

 

Honey Lime Dressing

Bre found this recipe through Pinterest which we're both completely obsessed with right now. It was on the blog: Our Best Bites. So we tried it, paired with homemade sweet potato fries, and fell in love!

Ingredients

6oz container plain, low-fat yogurt

1 T mayo (low cal)

1/2 T honey

1 Tbs fresh lime juice

1/4 t cumin

1/8 t oregano

1 t parsley

1/2 t onion powder

1/2 t kosher salt

Mix all ingredients until combined.  Chill until ready to use.

It's the perfect mix of salty and sweet. What would YOU dip in this deliciousness?

Grilled Salmon with Melted Tomatoes!

So we haven't made this yet, but I think it sounds and looks SOOO good.

Ingredients

 salt and pepper to taste

6 tablespoons  extra-virgin olive oil, plus more for rubbing

10  jalapenos, thinly sliced crosswise and seeded

4 pounds  ripe beefsteak tomatoes, cored and coarsely chopped

1 4 1/2-pound  salmon fillet in one piece, with skin

Directions

1

In a large, deep skillet, heat the 6 tablespoons of olive oil. Add the jalapenos in an even layer and cook over moderately low heat, without stirring, until softened, about 6 minutes. Using a slotted spoon, transfer the jalapenos to a plate.

2

Add the chopped tomatoes to the skillet and cook over high heat until they release their juices, about 4 minutes. Using a slotted spoon, transfer the tomatoes to a large bowl. Boil the tomato juices over high heat until thickened, about 8 minutes, adding any accumulated juices from the bowl. Return the tomatoes to the skillet and season with salt.

3

Meanwhile, light a grill. Spread out a double layer of heavy-duty aluminum foil that's 12 inches longer than the salmon fillet. Set the salmon in the center of the foil, skin side up, and rub it with olive oil. Using the short ends of the foil as handles, carefully set the salmon on the grill. Cook over moderate heat for 6 minutes.

4

Transfer the salmon to a work surface. Carefully flip the salmon fillet onto a fresh double layer of foil so it is skin side down. Season with salt and pepper. Return the salmon to the grill and cook over low heat until the salmon is just opaque throughout, about 10 minutes longer.

5

Spoon the tomatoes and their juices onto a long serving platter. Using 2 long spatulas, carefully slide the salmon fillet onto the tomatoes, leaving the skin behind, if desired. Top the salmon with the jalapenos and serve.

Per serving: 321 Calories (kcal); 15g Total Fat (2g Saturated); (42% calories from fat); 38g Protein; 8g Carbohydrate; 94mg Cholesterol; 137mg Sodium

Burger Wraps

This is another hungry girl recipe that we took and adapted. It turned out delicious! You must try.

Ingredients
1 large low cal/carb wheat tortilla
1 Extra Lean Turkey Burger Patty
1 Laughing cow light swiss cheese wedge
1 pickle spear
1 tsp. mustard
1 tsp. ketchup
1/2 tsp. taco bell hot sauce
1 dash tabasco sauce

Directions
Prepare hamburger patty as directed, either on the grill or in a pan sprayed with nonstick spray. *Make sure to season it because they are a little plain. Chop the patty in bite-sized peices and set aside.

To make sauce combine mustard, ketchup, hot sauce, and tabasco in a small dish and set aside.

Warm tortilla in the microwave for 10 seconds. lay tortilla flat and spread cheese wedge on top. Place chopped burger and pickel in the center of the tortilla. top with sauce. fold sides and bottom of tortilla in and ENJOY!

** I added tomato slices, lettuce, and a few olives. Tomorrow I may add some onions as well.

Chunky, Veggie Tomato Soup!

SOOOO good. I even added tofu shiritaki noodles! :)

INGREDIENTS

• 2 can (14.5 oz each) Diced Tomatoes with Roasted Garlic, undrained
• 2 can (8 oz each) Tomato Sauce-No Salt Added
• 1  diced zucchini 
• 1 cup diced green bell pepper (1 cup = 1 med)
• 1/2 cup diced red onion
• 1 cup water
• 3 tablespoons fresh lemon juice
• 1/2 teaspoon garlic salt

DIRECTIONS

Combine all ingredients in large bowl; mix well. Serve at room temperature or refrigerate and serve chilled.

Nutrition Info: servings:4 119 calories! 

Stuffed Green Peppers

There are so many different recipes for this recipe! So try this one and play around with it!

Ingredients

2 Green Bell,Peppers, cut in half 1 lb ground turkey, extra lean, 1 small onion, chopped 1/4 cup of brown rice 1 - 15 oz can of tomatoe sauce, divided

Directions

First cook rice as instructed on package, while that is cooking take and chop up onion,. and put in a mixing bowl. wash and cut bell pepper in half.
place in a casserole dish. When rice is done. place about 1/4 cup in and 1/2 cup ot tomato sauce and mix with ground tukey well. Place Mixture in bell peppers. then pout rest of tomato sauce over the peppers, Cover with foil and baked in 350 oven for 1 - 2 hrs,

Number of Servings: 4

Nutrition Facts: Calories 204, Total Fat 2 grams, Cholesterol 45mg, Sodium 724 mg, Fiber 3 g, Protein 29 g. 

• 
  

Tin Foil Dinner

Tin foil dinners make camping GREAT! We love them because there's really not one set way to make them, and they're hard to mess up. Just throw together any vegetables that you have, and add some chicken or a
Jenny-O turkey burger. Then Spray with cooking spray or spray butter, season with some mrs dash seasoning, and throw it on the fire! Here are some of our favorite tin foil dinner ingredients.

Turkey burger
Chicken
Bell peppers
Onions
Sweet potatoes or Red potatoes
Zucchini
Carrots
Tomato
Broccoli
Green beans
Peas
Black, Pinto, Refried, or Garbanzo beans

For an asian twist:
Add soy sauce, celery, and peanuts.

For a more traditional flavor:
Add either barbeque sauce or low fat cream of chicken soup.

For a Mexican Flair:
Add salsa, lime, cilantro, and fat-free refried beans.

If you're feeling Italian:
Use spaghetti sqush, (already cooked and shredded) marinara sauce, pineappple, ham slices, and top with parmesean cheese.

See? So many different variations. You really can't go wrong with tin foil dinners. Just watch what you're putting in and make sure you realize each topping adds calories and carbs, and try to balance the protein, and you're good to go!

Turkey Burgers!

Nothing makes it feel more like summer than Barbeques right? These freezer to grill turkey patties are AMAZING!! They have 160 calories per patty, and only 9.0 g of total fat. The sodium is very reasonable to at 270 mg per patty. And they ACTUALLY TASTE GOOD!!! Seriously! They are already seasoned so you can just throw them on the grill and go. It's a mild season though so if you like more flavor feel free to add your own. Also, while they say they are "freezer to grill" we had a hard time not defrosting them first because they are packaged in two's and have to be thawed to pull apart. But either way these things are awesome. We will never go back to regular fattening frozen beef patties again!

We grilled them with onions, and added some garlic seasoning and pepper. Then we put them on a Low Cal-carb sandwich thin bun, and added sliced tomato, lettuce, pickles, ketchup, and mustard. mmmm. Bring on the summer barbeques and family get togethers! We are prepared.

Garlic Lime Shrimp! (With Pasta)

We love lime. and garlic. and pasta.  :)

Ingredients

• 1 pound uncooked large shrimp, peeled and deveined
• 5 garlic cloves, minced
• 1/2 teaspoon salt
• 1/4 to 1/2 teaspoon cayenne pepper
• 1/2 cup butter
• 3 tablespoons lime juice
• 1 tablespoon minced fresh parsley
• Hot cooked pasta

Directions

• In a large skillet, saute the shrimp, garlic, salt and cayenne in butter until the shrimp turn pink, about 5 minutes. Stir in lime juice and parsley. Serve with pasta. Yield: 4 servings.

Nutrition Facts: 1 serving (1 cup) equals 295 calories, 24 g fat (14 g saturated fat), 229 mg cholesterol, 721 mg sodium, 2 g carbohydrate, trace fiber, 19 g protein.

Garlic Lime Shrimp published in Count