- In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
- Pineapples are in peak season from March to July.
- Pineapples contain bromelain, an enzyme that may help reduce inflammation and aids in digestion.
- Pineapples are high in Vitamin C which helps your immune system.
- Pineapples are low in calories and are fat free, only 80 calories per 1 cup.
If you want to make a great first “dinner” impression, this dish is your answer. This dish is really easy to prepare and it looks so elegant when served.
What You Need:
- 6 boneless, skinless chicken breasts
- 1 box Stove Top stuffing mix
- 1/2 cup low sodium chicken broth
- spices — black pepper, thyme, sage
- 24 fresh asparagus stalks
- shredded mozzarella or pizza blend cheese
Preheat oven @ 350 degrees F.
Place chicken breasts in a 13 x 9-inch baking dish or pan. Pour broth over top chicken and season each chicken breast with spices.
Mix stuffing mix per package directions; but, eliminate the butter/ margarine. Top each breast with stuffing; evenly dividing it per chicken breast. Cover and bake 20 minutes in preheated oven. Remove from oven and place 4 asparagus stalks across each chicken breast, cover and bake an additional 30 minutes. Remove from oven and sprinkle shredded cheese over each breast. Cover and let sit for 5 minutes. Voila! Dinner is ready to impress your guests!!!
Makes 6 serving.
Nutrition Info (per serving):
246 Calories; 3 gm Fat; 22 gm Carb; 2 gm Fiber; 32 gm Protein; 70 mg Chol; 510 mg Sodium
This is just in time for Spring. If you need a quick side dish to bring to the friend & family luncheon or dinner, this fluff is the answer. It is super quick & easy to prepare. In addition, it is light and fluffy!
What You Need:
- 3.4 oz. box pistachio sugar-free instant pudding
- 1- 20 oz. can crushed pineapple in juice, undrained
- 1 cup thawed light whipped topping
- 1/3 cup mini marshmallows
Mix all ingredients in large bowl. Cover and refrigerate at least 1 hour. Makes 8 servings.
Nutrition Info (per serving):
65 Calories; <1 gm Fat; 14 gm Carbohydrate; <1 gm Protein; 122 mg Sodium
- 1 lb ground turkey
- 1 egg
- cracker crumbs (7 saltine whole wheat crackers)
- 1 Tbsp Worcestershire sauce
- 1 tsp garlic powder
- 1-2 tsp basil and oregano
- 1-2 dashes black pepper
- 1 cup (8 oz) tomato sauce
In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves. Place in baking dish and pour tomato sauce over loaves. Cover and bake at 350 degrees for 1 hour. Makes 6 servings.
146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein
These peanut butter cookies are quick and easy! They have no flour and no butter!! If you use Jif peanut butter, they are also gluten free. Moreover, they taste amazing!!
- 1-16oz Jar Jif Peanut Butter (2 Cups)
- 1-1/4 Cup Brown Sugar
- 2 Large Eggs
- 2 Teaspoons Vanilla
- 2 Teaspoons Baking Soda
- 1/4 Cup White Sugar
Beat peanut butter and brown sugar until smooth. Add eggs, vanilla, and baking soda. Mix for about a minute. Shape into balls, and roll in white sugar. Flatten with a criss cross pattern with a fork. Bake for 8-9 minutes, don’t overbake, and let them sit on the baking sheet for a few minutes before transferring to a cooling rack. Makes 4 dozen cookies.
NUTRITION INFO: per cookie; 92 Calories, 6 gm fat, 9 gm carbohydrate; 3 gm protein
Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy. It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.
- 1 lb. boneless chicken breast
- 1 bell pepper
- 1 broccoli crown, steamed
- snow peas
- 1 Tbsp. canola oil
- garlic and spices
Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.
260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein
When I need to drop a few pounds quickly, I always rely on smoothies. If I use a smoothie as a meal replacement, I always add a scoop of protein powder and I eat a lot of fresh veggies and fruit. This particular smoothie is super low in calories and high in nutrients. It can be used as a snack and it’s great for controlling those unwanted cravings.
- 1 cup unsweetened almond milk
- 2 tablespoons low fat ricotta cheese
- 1 cup strawberries
- handful of ice
- 1 packet stevia
Mix in a blender until smooth.
89 Calories; 4gm fat; 8gm carbohydrate; 2gm fiber; 4gm protein