Skinny Razz-a-Dazz Chicken

When life is hectic, I love simple and easy recipes that are actually healthy and low in calories.  This “Razz Chicken” recipe only needs 3 ingredient, yay!  It takes literally 2 minutes to prepare and throw it in the oven!  I actually used frozen chicken breasts which required longer baking time.

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As you can see from the above pic, I’m on a veggie kick.  Therefore, I had it with 2 veggies and left out the carbs.  It was very satisfying and I feel thinner!

WHAT YOU NEED:

  • 4- 4 oz. boneless, skinless chicken breasts
  • 1/2 cup fat-free raspberry vinaigrette
  • 3 tbsp. dried basil

DIRECTIONS:

Preheat oven at 350°F. Place chicken breast in baking dish. Pour raspberry vinaigrette over chicken and sprinkle basil on top. Cover and bake for 1 hour or until chicken is cooked through.

NUTRITION INFO:

1 Serving = 1 Chicken Breast

  • 140 Calories
  • 1.6 g Fat
  • 60 mg Cholesterol
  • 391 mg Sodium
  • 8 g Carbohydrate
  • 23 g Protein

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

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

 

Pumpkin Spice Muffin

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It’s hard to believe that November is flying by and Thanksgiving is only 3 days away.  I have to admit that I have been crazy busy.  I am always in need of quick and semi healthy recipes that won’t bust the calorie radar.  That’s where these pumpkin spice muffins come into play.  They are only 3 ingredients and quick to whip up.

WHAT YOU NEED:

1 Box Spice Cake Mix

1 Can (15 oz) Pumpkin

1 teaspoon pumpkin spice

DIRECTIONS:

In a large bowl, beat all ingredients on medium speed for 2 minutes.  Pour into lined muffin pans and bake at 350 degrees for 25 minutes.  Makes 24 muffins.

Only 85 calories per muffin!!

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Skinny Pumpkin Pie in a Cup

Wow! It tastes just like pumpkin pie and only 80 calories!  Therefore, the name skinny pumpkin pie in a cup.

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WHAT YOU NEED:

  • 1 box sugar-free butterscotch instant pudding mix
  • 1-1/2 cup skim milk
  • 1/2 cup pumpkin puree
  • 1/2 tsp. cinnamon
  • 1/4 tsp. ground ginger
  • 1/4 tsp. nutmeg
  • 1/2 cup fat-free whipped topping

DIRECTIONS:

In a large bowl, whisk the pudding mix and milk together until thickened.  Refrigerate for 5 minutes.  Stir in the pumpkin and spices.  Fold in the whipped topping.  Serve in a glass cup.  Makes 4 servings.

NUTRITION INFO:

80 Calories; 0 Fat; 16 gm Carbohydrate; 1 gm Fiber; 4 gm Protein

September is Fruit & Veggies More Matter Month

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Celebrate Fruit & Veggies More Matter Month by consuming more!  Here are the top 5 reasons you should eat more fruits & veggies:

  1. They are very low in calories.  A cup of green beans or broccoli is only 30 calories.
  2. They are fat-free and high in fiber.
  3. They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
  4. They make you fill full longer which will help reduce cravings.
  5. They will help you lose weight and feel better.

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

Skinny Chinese Chicken in Crockpot

Here’s a healthy dinner that will help you feel full and lose weight.  Each chicken breast is only 145 calories.  Serve with veggies.

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WHAT YOU NEED:

  • 4-40z chicken breast
  • 1/8 cup low sodium soy sauce
  • 1/8 cup rice vinegar
  • 1 tablespoon ketchup
  • 1 tablespoon brown sugar
  • 1 tablespoon minced garlic
  • 1 teaspoon ground ginger
  • 1 teaspoon red pepper flakes

DIRECTIONS:

Place chicken breast in crockpot.  Mix all of the remaining ingredients together in a bowl and pour over chicken,  Cook on low 4 to 6 hours.

Mini Eggplant Pizza’s

photo-4If you love pizza like I do but don’t want the calories that go with it, these mini pizza’s are the perfect alternative.

WHAT YOU NEED:

1 Eggplant

1 Cup Pizza Sauce

1 Cup Mozzarella Cheese, low-fat, shredded

1 Tablespoon Basil (optional)

DIRECTIONS:

Peel and slice eggplant in 1/4″ slices.  Place on baking tray sprayed with cooking spray.  Top each slice with sauce and cheese. Bake at 350 degrees F for 15 minutes.  Serve hot.