Wonton soup!

UM. This is super good! Greg says it tastes like its from a chinese restaurant! 

This is a must try!

Ingredients: For Wontons 9 oz. raw lean ground turkey (I used ground chicken only cause Walmart was out of turkey) 2 tsp. reduced-sodium/lite soy sauce 2 tsp. dried minced onion 1/2 tsp. garlic powder 1/8 tsp. black pepper 16 small square wonton wrappers (often stocked near the tofu in the fridge section of the market) For Soup 6 cups fat-free chicken broth 2 cups dry broccoli cole slaw 1/3 cup canned bamboo shoots, drained 1/2 cup canned straw mushrooms, drained and roughly chopped 1 tsp. chopped fresh ginger (Be careful!!) 1 tsp. chopped garlic 1/2 cup chopped scallions I added some soy sauce into the actual soup to give it some more flavor!!! Directions: To make the wonton filling, combine all wonton ingredients except the wrappers in a medium bowl. Mix by hand until evenly combined. Set aside (and, duh, wash your hands). In a large pot, combine all soup ingredients except scallions. Bring to a boil on the stove. Reduce heat to low and allow soup to simmer for 10 minutes. Lay three wonton wrappers flat on a clean, dry surface. Scoop a spoonful (about 2 tsp.) of filling into the center of each wrapper. Moisten all wrapper edges by dabbing with water. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Press firmly on the edges to seal. Set aside, and repeat with remaining wrappers and filling. Stir scallions into the simmering soup. One at a time, carefully add wontons. Make sure they're submerged, but don't stir. Simmer for 5 minutes, adjusting temperature if soup begins to boil, until wonton centers are firm. (Don't worry if the wontons fall apart a little. They'll still taste delicious!) Carefully serve up wontons and broth. Slurp 'n chew, people! MAKES 8 SERVINGS PER SERVING (1 cup with 2 wontons): 115 calories, 3g fat, 541mg sodium, 12g carbs, 1.5g fiber, 1g sugars, 9.5g protein --PointsPlus® value 3*

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 :)

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.

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

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. 

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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

Lemony Spinach and Brown Lentil Soup!

So my old roommates made this recipe and said it was very very very good! I thought it looked and sounded amazing so I wanted to share it with our followers! Tell us what you think!

Ingredients (serves 6)

• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, crushed
• 1 1/2 cups dried brown lentils
• 3 potatoes, peeled, diced (Id use sweet potatoes! my favorite)
• 2 litres vegetable stock 
• 1 bunch English spinach, leaves removed, washed, chopped (Any spinach will work)
• 2 lemons, rind finely grated, juiced
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Directions:

1. Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 2 to 3 minutes, or until soft. Add lentils, potatoes and stock. Bring to the boil. Use a slotted spoon to skim any residue from surface of soup.
2. Reduce heat to medium-low. Simmer, covered, for 25 minutes or until lentils are tender. Remove from heat. Add spinach, 1/2 cup of lemon juice, and salt and pepper. Stir until well combined. Ladle into bowls. Top with lemon rind. 

Nutrition Facts: calories: 156.6 , calories from fat 18, total fat 2.0 g, sat fat .3 g, sodium 121.1 mg dietary fiber 8.5g.

Chicken Fajita Pita!

Ingredients:

3 ounces skinless boneless chicken breast 1/2 whole wheat pita (we like Ezekial) 1/4 cup sliced green pepper 1/4 sliced onions (red onions are the best in this recipe) 1 small lettuce leaf 1 teaspoon dry fajita seasoning mix (look for lower sodium) Salsa and fat free sour cream optional

Directions:

in a small bowl combine fajita seasoning and a tablespoon of water untill well mixed
Add chicken, pepper and onion in the bowland coat evenly with season. Place in fridge to marinate for at least 30 minutes.
Once marinated, bring a med. pan sprayed with nonstick spray to med hi heat. Add contents of bowl including any extra marinate. Saute until chicken is cooked through, stirring frequently, 5-7 minutes.
Place lettuce leaf inside pita and then fill pita with chicken-and-veggie mixture. Add some salsa and or /sour cream if you like

Nutrition Facts: 1 serving. 180 cal,1.5 g fat,364 sodium,18.5g carbs,3.5g fiber,2.5g sugars, 22.5g protien

BBQ Chicken Wrap

There are many different ways to make a BBQ chicken wrap! I like adding the coleslaw, but you can add red onions, lettuce, tomatoes, or anything you'd like! 

Ingredients: 1 medium wheat tortilla (we like La Tortilla) 2.5 ounces of cooked chicken breasts. (shredded or chopped) 1/3 cup of prepared coleslaw 2 Tablespoons of BBQ sauce (we like Stubbs BBQ sauce) Directions: Using a strainer, rinse coleslaw until water runs clear (this will remove all the excess fatty mayo but leave in the flavor). Pat slaw dry. In a bowl, mix chicken, slaw, and barbecue sauce until thoroughly combined. Set aside. Microwave tortilla until slightly warm. Place chicken mixture in the center of the tortilla. Wrap tortilla up by folding in the sides first and then rolling it up tightly from the bottom. Place on a plate, seam-side down, and heat in the microwave for an additional 25 seconds. Makes 1 serving.

Nutrition Facts: 274 calories, 4g fat, 523 sodium, 32 carbs, 10g fiber, 12 sugars, 27 g protein.

Garlic Lemon Tilapia

I love tilapia! Even if you aren't a fish person, you have to try tilapia, because it doesn't have that fishy taste. VERY VERY YUMMY!

Ingredients

• 4 tilapia fillets
• 3 tablespoons fresh lemon juice
• Spray butter
• 1 clove garlic, finely chopped
• 1 teaspoon dried parsley flakes
• pepper to taste

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
3. Place fillets in baking dish. Spray butter on top and then pour lemon juice over the top. Sprinkle with garlic, parsley, and pepper.
4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Nutritional Information. amount per serving: 142 calories, fat 4.4 g, cholesterol 49mg.