Skinny Soft Taco

Here it is again, the skinny taco.  Perfect for a quick & easy healthy dinner.

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WHAT YOU NEED:

1 pound lean ground turkey
1 packet taco seasoning, low sodium
3/4 cup water
8 oz. low-fat cheddar cheese, shredded
2 roma tomatoes, chopped
2 cups lettuce, shredded
1 cup salsa
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 salsa on tortilla.

NUTRITION INFO:

Serving Size = 1 Taco

  • 225 calories
  • 4 g fat
  • 34 mg cholesterol
  • 530 mg sodium
  • 26 g carbohydrate
  • 3.5 g fiber
  • 3 g sugar
  • 21 g protein

Skinny CrockPot Creamy Salsa Chicken

If you’re busy like I am, let the crock pot do the cooking.  This recipe only requires 3 ingredients and your family will think you spent the day in the kitchen.

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WHAT YOU NEED:

  • 4 boneless chicken breasts, thawed
  • 1-8oz. package of fat-free cream cheese, softened, cut in cubes
  • 1-16 oz. jar of chunky salsa

DIRECTIONS:

Place thawed chicken breast in crock-pot. Place cubed cream cheese on top and cover with salsa. Cook on low for 4 hours or until chicken is cooked through.  Makes 4 servings.

NUTRITION INFO:

1 Serving = 1 Chicken breast with sauce

  • 198 Calories
  • 2 g Fat
  • 67 mg Cholesterol
  • 12 g Carbohydrate
  • 3 g Fiber
  • 32 g Protein

Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

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WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

  • 146 Calories
  • 2 g Fat
  • 0 Cholesterol
  • 840 mg Sodium
  • 25 g Total Carbohydrate
  • 9 g Fiber
  • 2 g Sugar
  • 8 g Protein

Leftover Turkey Barley Soup

I love this time of year and the holidays!  I especially enjoy using the leftover turkey for healthy meals.  Since the weather in the northeast has been cold and snowy, it made perfect sense to make soup with the turkey.  It turned out absolutely delicious and did not take much effort.

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WHAT YOU NEED:

  • 1 Tbsp. Olive Oil
  • 1 Tbsp. Minced Garlic
  • 1/2 – 1 Cup Chopped Celery
  • 1 Cup Chopped Carrots
  • 1 Cup Leftover turkey, chopped or shredded
  • 32 oz. Low Sodium Chicken Broth
  • 1/2 Cup Barley, uncooked
  • 1 Cup Water
  • 1-2 Dashes Black Pepper, Dried Basil and Parsley

DIRECTIONS:

In a large stock pot, heat oil and sauté garlic and celery.  Stir in carrots and turkey and heat for a couple of minutes.  Add broth, water, barley and spices.  Cover and bring to a boil over medium heat.  Reduce heat and let simmer for an hour or until vegetables are tender.  Makes 8 servings.

NUTRITION INFO:

96 Calories, 3 g fat, 1 g sat. fat, 12 mg cholesterol, 69 mg sodium, 9 g carbohydrate, 1 g fiber, 9 g protein

 

Meatless Stuffed Peppers

If you are looking for a vegetarian stuffed pepper, this recipe is absolutely amazing.

WHAT YOU NEED:

  • 2-4 large green peppers
  • 2 cups cooked brown rice
  • 1 cup red kidney beans, rinsed
  • 1 cup tomato sauce, divided
  • 1 cup low-fat shredded cheddar cheese, divided
  • 1 tsp cajun seasoning, low sodium

DIRECTIONS:

Preheat oven to 350 degrees.

Bring a large pot of water to a boil.

Wash peppers, slice in half, remove seeds, and boil for 5 minutes.  Remove and let drain.

In a large bowl combine rice, beans, seasoning, 1/2 cup tomato sauce and 1/2 cup cheese.

Stuff peppers and place them in a baking dish sprayed with cooking spray.

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Top with remaining sauce and cheese.

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Bake for 45 minutes or until peppers are tender.  Makes 4 servings.

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NUTRITION INFO:

280 Calories; 3 gm Fat; 3 mg Chol; 578 mg Sodium; 54 g Carb; 7 g Fiber; 12 g Protein

Skinny Parmesan Chicken

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WHAT YOU NEED:

4 boneless chicken breasts

1 cup tomato sauce

2 tsp. garlic powder

1 tbsp. oregano

1 tbsp parsley

1/2 cup parmesan cheese

DIRECTIONS:

Place chicken breasts in baking dish.  Top each breast with sauce, spices, and cheese.  Cover with foil and bake at 375 degrees for 35-40 minutes.  Makes 4 servings.

NUTRITION INFO:

178 calories; 4 g fat; 79 mg chol; 589 mg sodium; 4 g carb; 1 g fiber; 31 g protein

Meatless Monday: Skinny Red Beans & Rice

photo-5Perfect for the “Meatless Monday”!

WHAT YOU NEED:

  • 2-15 oz. cans stewed tomatoes
  • 1 Tablespoon olive oil
  • 1 Tablespoon minced garlic
  • 1 tsp. cajun spice
  • 1 large can red kidney beans
  • 1 cup cooked rice

DIRECTIONS:

In a large skillet heat oil and sautee the garlic.  Add stewed tomatoes and canjun spice; bring to boil and let simmer for 20 minutes.  Add kidney beans and simmer for another 2o minutes.  Serve over rice or you can mix the rice into the bean mixture.  Makes 6 servings.

NUTRITION INFO:

  • 148 Calories
  • 3 gms Fat
  • 27 gms Carbohydrate
  • 5 gms Fiber
  • 6 gms Protein

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 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!!!

Crockpot Balsamic Chicken

This recipe got raves! Plus it’s only 5 ingredients!  As they say, “fix it and forget it”!

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WHAT YOU NEED:

  • 6 Boneless chicken breasts
  • 1 Tablespoon dry basil
  • 1 Tablespoon olive oil
  • 1 Tablespoon minced garlic
  • 1/2 Cup balsamic vinegar

DIRECTIONS:

Season the chicken with basil; set aside.  Meanwhile, drizzle olive oil in bottom of crockpot and stir in garlic.  Arrange chicken in crockpot and pour balsamic vinegar over the chicken.  Cook on high for 2-3 hours or on low for 4-6 hours.  Makes 6 servings.

NUTRITION INFO:  (per serving)

170 Calories, 4 gm Fat, 68 mg Cholesterol, 82 mg Sodium, 4 gm Carbohydrate, 27 gm Protein