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

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.

 

Healthy Blueberry Muffins

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WHAT YOU NEED:

  • 2 cups whole wheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 cup blueberries ( I used fresh)
  • 6 oz container light vanilla yogurt
  • 1/2 cup fat-free milk
  • 1 egg
  • 1 tbsp vanilla

DIRECTIONS:

In a larger mixing bowl, add the first 3 ingredients and stir.  Stir in blueberries.  Mix in the remaining ingredients until blended.  Pour into lined muffin pans.  Bake @ 350 degrees F. for 25 minutes or until toothpick inserted in the center comes out dry.  Makes 18 muffins.

NUTRITION INFO:

  • 82 Calories
  • 1 gm fat
  • 12 mg cholesterol
  • 14 mg sodium
  • 17 gm carbohydrate
  • 2 gm fiber
  • 3 gm 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 Pasta Salad

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WHAT YOU NEED:

  • 2 cups dry pasta
  • 1 small cucumber, peeled and chopped
  • 1 medium tomato, chopped
  • 1/2 can black olives, drained and sliced
  • 4 oz low-fat cheddar cheese, cubed
  • 1 cup fat-free Italian dressing
  • 1 tsp. salad supreme

DIRECTIONS:

Cook pasta according to box directions.  Drain and rinse.  Mix pasta and all other ingredients in a large bowl.  Chill.

NUTRITION INFO:

135 Calories, 3 gm Fat, 20 gm Carb, 7 gm protein per serving

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

 

 

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!!!

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