Red, White, and Blue Parfait

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Just in time for the summer holidays, cook-outs, and picnics.  The red, white, and blue parfait is super easy to make and extremely healthy.  The best it is only 3 ingredients.  Moreover, these parfaits look pretty and taste awesome!

WHAT YOU NEED:

  • Light vanilla yogurt
  • Strawberries, washed and cut
  • Blueberries

DIRECTIONS:

In plastic parfait glasses, layer strawberries and yogurt twice.  Then top with blueberries.  Again, layer strawberries, yogurt, strawberries, yogurt, and top with a layer of blueberries.  Enjoy!!

Skinny Orange Julius

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This is a great summer smoothie!  It’s so refreshing and yummy!!  And only 3 ingredients; well 4, if you count the ice cubes.

WHAT YOU NEED:
2 Cups Tropicana 50 Orange Juice
1 Very Ripe Banana
2 Tablespoons Sugar Free Vanilla Instant Pudding
1o Small Ice Cubes

DIRECTIONS:

Blend all ingredients in blender until smooth.  Pour into 2 plastic glasses.  Freeze for 15 minutes until slushy.  Stir with a spoon.

NUTRITION INFO:  120 Calories

 

 

 

 

 

Skinny Crockpot Teriyaki Chicken

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WHAT YOU NEED:

  • 6 Boneless chicken breasts
  • 1 tablespoon sesame oil
  • 1 tablespoon minced garlic
  • 1 tablespoon red pepper flakes
  • 1/3 cup reduced sodium teriyaki sauce
  • 2 tablespoons reduced sodium soy sauce
  • 1 tablespoon brown sugar

DIRECTIONS:

Drizzle oil on bottom of crockpot.  Stir in garlic and red pepper flakes.  Place chicken on top.  Meanwhile, blend brown sugar, teriyaki and soy sauce together; pour over top chicken.  Cook on high for 2 hours.  Makes 6 servings.  Serve with brown rice and green beans for a healthy meal plan.

NUTRITION INFO (PER SERVING):

174 Calories, 4 gm fat, 68 mg cholesterol, 504 mg sodium, 5 gm carbohydrate, 28 gm protein

Skinny S’more Pie

If you love s’mores, you will love this pie.  Only 5 ingredients and super easy!

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WHAT YOU NEED:

  • 1 (2.1 oz) package sugar-free instant chocolate pudding
  • 2-1/4 cups fat-free milk
  • 1 cup fat-free whipped topping
  • 1 reduced fat graham ready crust
  • 1 cup miniature marshmallows

DIRECTIONS:

In a large bowl, mix pudding and milk until thick.  Fold in whipped topping.  Pour in ready crust and top with marshmallows.  Chill for 4 hours.  Makes 8 servings.

NUTRITION INFO:  (per serving)

170 Calories, 3 gm Fat, 31 gm Carbohydrate, 5 gm Protein

 

 

The Skinny on Sea Salt vs. Table Salt

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Regular table salt usually comes from salt mines and is refined until it is pure sodium chloride.  Sea salt is typically not as refined so it still contains traces of other minerals, including iron, magnesium, calcium, potassium, manganese, zinc and iodine.

While sea salt is sometimes promoted as a healthful alternative to regular table salt, the sodium content is essentially the same.  The advantage is that some people use less when cooking or finishing with sea salt.

Bottom Line:  All salt has sodium; therefore, use sparingly.

Crustless Spinach Quiche

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WHAT YOU NEED:

  • 5-6 oz fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 cup low-fat mozzarella cheese, shredded
  • 8 extra large eggs

DIRECTIONS:

Preheat oven to 375F.   Spray a deep pie dish with nonstick spray.

Heat the oil in a large frying pan and sautee the garlic.   Add the spinach and stir just until the spinach is wilted, about 2 minutes.  Transfer spinach to the pie dish, spread it to cover the bottom of the dish.  Layer the grated cheese on top of the spinach.

Beat the eggs with salt and fresh ground pepper to taste.  Pour the egg mixture over the spinach/cheese combination, and then use a fork to gently “stir” so the eggs, spinach, and cheese are evenly combined.

Bake about 35 minutes or until the mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting.

Makes 8 servings.

NUTRITION INFO: per serving

127 Calories; 9 gm fat; 220 mg cholesterol; 173 mg sodium; 2 gm carbohydrate; 10 gm protein

Skinny Black Beans & Rice Salad

This dish is a perfect side for a healthy Cinco de Mayo meal plan!!

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What You Need:

  • 1 cup cooked long grain rice
  • 1 can black beans, drained and rinsed
  • 1/2 cup red pepper, chopped
  • 1 teaspoon chili powder
  • 3/4 cup fat free ranch dressing

 Directions:

Mix all ingredients in a bowl and refrigerate.  That’s it!  Makes 8 servings.

Nutrition Information:  per serving

133 Calories, 1 gm fat, 0 cholesterol, 400 mg sodium, 26 gm carbohydrate, 4 gm fiber, 5 gm protein

 

Skinny Taco

photo-9 The skinny taco is just in time for Cinco de Mayo.  For a few ingredient swaps, you can enjoy a healthier low fat taco. INGREDIENTS:

  • 1 pound lean ground turkey
  • 1 packet taco seasoning
  • 2/3 cup water
  • 8 oz. low-fat cheddar cheese, shredded
  • 2 roma tomatoes, chopped
  • 2 cups lettuce, shredded
  • 1 small jar taco sauce
  • fat-free sour cream, optional
  • 8 whole grain tortillas

DIRECTIONS: Brown ground turkey in skillet until no longer pink; drain fat.  Add taco seasoning and water; stir until blended.  Simmer for 5 minutes.  Layer meat, cheese, tomato, lettuce and taco sauce on tortilla. Happy Cinco de Mayo!!!