Thursday, January 23, 2014

Recipes for week 3


It can't get much easier than this! Put whatever you want :-)  Here is what I like:
100% Turkey deli meat (no meats added)
60 calorie whole wheat wrap (Kroger has a skip the sandwich wrap that is great)
Dijon mustard
Spinach leaves
A pinch of cheese
wrap it up and go

Carrot Fries:
Shredded carrots (matchstick carrots) tossed with a little olive oil, garlic powder, sea salt.. Bake until crispy.. YUM!

Fish Tacos:
Blacken whatever kind of fish you like serve in the whole wheat wraps.. I put pico (you can make or buy), spinach leaves, guacamole, and pinch of cheese on mine..  Serve with homemade black beans (dry beans)


Shredded chicken seasoned with garlic powder, onion powder, cumin, salt, pepper (You could even cook in a crockpot with taco seasoning)
Mix with Pico or Rotel (Drained)
Add some cheese
Roll up in eggroll wrapper
Brown on each side in a tiny bit of oil

I make homemade salsa & chips to go with this:
1 large can of diced tomatoes
1 can rotel
Add cumin seeds, garlic salt, garlic powder, lime juice, and cilantro (all to your liking), I even add a little cajun seasoning, blend up to the consistancy you want in a blender

Homemade chips are just the wraps cut into 8 trianangle and baked at 350 for about 10 minutes

Baked Chicken Parmesan:

1 ½ lbs raw ground chicken breast (if you have trouble finding ground chicken that is breast meat only, do what I do and throw the same weight of boneless, skinless chicken breasts into the food processor and run until ground)
1 large egg
1 egg whites
6 T dried breadcrumbs
¾ t dried basil
¾ t dried thyme
¾ t oregano
2 garlic cloves, minced
½ a small onion, chopped small or grated
¾ t salt
1/3 t black pepper
¾ cup Parmesan cheese
¾ cup pasta sauce
¾ cup 2% reduced fat shredded Mozzarella cheese
Optional: dried parsley, oregano or basil for garnish

1. Pre-heat the oven to 350. Lightly mist a muffin tin with cooking spray and set aside.
2. In a large bowl, combine the ground chicken, egg, egg whites, breadcrumbs, basil, thyme, oregano, garlic, onion, salt, pepper and Parmesan cheese and lightly mix together. Do not over handle.
3. Form the meat mixture evenly into the 12 cups of your prepared muffin tin. Spread the pasta sauce evenly over the tops of each muffin. Bake for 20 minutes and remove from the oven. Top each muffin with about a tablespoon of shredded cheese and then return to the oven for 2-3 minutes until the cheese is melted. Garnish if desired.

Yields 12 muffins. WW P+: 4 per muffin or 7 P+ for 2 muffins (P+ calculated using the recipe builder on
Nutrition Information per muffin from 147 calories, 6 g carbs, 5 g fat, 18 g protein, 0 g fiber

Pesto Chicken Quesadillas:

  • 3 cups cooked turkey, chopped
  • 3/4 cup broccoli, coarsely chopped  (I can tell you I won't be putting this in mine!)
  • 1/2 cup basil, finely chopped
  • 1/4 cup dried cranberries, chopped
  • 1 + 1/2 cup low fat mozzarella cheese, shredded
  • 2 tbsp extra virgin olive oil
  • 1 garlic clove, crushed
  • 1/2 tsp freshly ground black pepper
  • 8 large whole wheat tortillas
    1. In a medium bowl, mix all ingredients until combined.
    2. Preheat large non-stick skillet on medium heat. Lay tortilla in a skillet and spread 3/4 cup of mixture on a half of it. Fold the other half covering the mixture, creating a half moon. Press evenly with spatula to help ingredients stick together. Fry for 4-5 minutes on each side or until golden brown and crispy.
    3. Transfer to a cutting board and cut with a knife or pizza cutter into 3 wedges. Repeat the same steps until all mixture and tortillas are used. Serve warm.
    Amount Per Serving = 1 wedge:Calories: 90.2
    Total Fat: 2.5 g
    Cholesterol: 9.4 mg
    Sodium: 184.8 mg
    Total Carbs: 10.2 g
    Dietary Fiber: 0.7 g
    Protein: 6.6 g
    WW Points+: 2
    Chicken & Veggie Casserole (I love this!)
    Cube chicken and season however you prefer, cook on stove in a pan (I don't even use oil)
    While the chicken is cooking make some brown rice (I use the minute rice for convenience)
    Put the rice & chicken in a bowl & mix with 2 cans fat free cream of chicken soup, 1 can of rotel, and frozen mixed veggies.
    Put in a glass dish, top with fat free shredded cheese... Bake 25-30 on  350 until hot throughout..
     I don't serve with anything just because it already has meat, carb, and veggies
    Peanut Butter Cups
    I got this recipe from a friend & it is sooooo good!!!  I actually double or even triple the recipe and I make them weekly...
    1/2 cup oats processed to half the size of the normal oat
    Add 2 tbsp of peanut butter or PB2 (I used PB2 for calories)
    1 Tbsp of honey
    1-2 Tbsp coconut oil (melted)
    Line a muffin pan with cupcake tins.. Scoop mixture into 6 portions and smooth it out
    In a seperate bowl (Or you can wash the 1 you already used) combine 2 tbsp of coconut oil melted, 1 tbsp of unsweetened cocoa powder and 1 tbsp of honey.. Mix & spoon over each cup.
    Put in freezer for hour to set... I keep them in the freezer until they are gone.. I keep them in an air tight container so all I have to do is grab it & go :-)
    Hope you enjoy these recipes!!!!

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