Recipes

Prep Time: 15 minutes

Cook Time: 75 minutes

Servings: 8

INGREDIENTS:

• 1 tablespoon extra virgin olive oil
• 3-6 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp ginger
• 1 medium sweet onion, chopped
• 2 celery stalks, chopped
• 1 red bell pepper, seeded and diced
• 1 yellow bell pepper, seeded and diced
• 2 cups butternut squash, cubed
• 3 cups vegetable broth
• 1 28oz can fire roasted whole tomatoes, diced or broken up, with juice
• 1 cup chopped green chilies
• 2 cups of cooked black beans
• 2 cups of cooked white northern beans
• 2 cups of cooked red kidney beans
• 1 tbs brown rice vinegar
• 1 tbs organic raw agave nectar
• 1 large fresh lime, for juice and garnish

DIRECTIONS:

Heat the olive oil in a large pot over medium heat, add the spices, stir and heat through for a minute. Add onions ad stir for two to three minutes. Add the remaining ingredients except the lime. Cover the pot and bring to a simmer. Lower the heat and keep the chili at a slow simmer, covered. Stir now and then to check consistency. Add a little more broth if needed to thin. Cook for an hour or so until all the flavors have combined and the sauce is thickened and rich.

NUTRITION:

• Calories 257
• Carbohydrates 48g
• Fat 2g
• Protein 15g

10 servings (serving size: 3 ounces pork, 2 tortillas, 1 tablespoon onion, 1 tablespoon salsa, 1 tablespoon cilantro, and 1 lime wedge)

Ingredients:

• 1 (3-pound) boneless pork shoulder (Boston butt), trimmed
• 10 garlic cloves, sliced
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 cup orange juice
• 2 tablespoons fresh lime juice
• 2 chipotle chiles canned in adobo sauce, drained and chopped
• 20 (6-inch) flour or corn tortillas, warmed
• 2/3 cup chopped onion
• 2/3 cup bottled salsa
• 2/3 cup chopped fresh cilantro
• 10 lime wedges

Directions:

1. Make 1/2-inch-deep slits on outside of roast; stuff with garlic. Combine cumin and next 3 ingredients (through black pepper) in a small bowl. Place roast in a 3 1/2-quart electric slow cooker. Sprinkle pork on all sides with spice mixture.

2. Combine juices and chipotle chiles. Pour juice mixture over pork. Cover and cook on LOW for 8 hours or until pork is tender.

3. Remove pork from slow cooker; shred with 2 forks. Skim fat from cooking liquid. Combine shredded pork and 1/2 cup cooking liquid; toss well.

4. Spoon 1 1/2 ounces pork mixture onto each tortilla; top each with 1 1/2 teaspoons onion, 1 1/2 teaspoons salsa, and 1 1/2 teaspoons cilantro. Serve with lime wedges.

Nutrition:

Per serving: Calories 334; Fat 12.6 g; Protein 29.4 g; Carbohydrate 27.1 g; Fiber 3 g; Sodium 424 mg; Calcium 81 mg

Original recipe from myrecipes.com

Servings: 24 • Size: 1 cupcake
Calories: 97.4 • Fat: 2.3 g • Carbs: 17.3 g • Fiber: 0 g • Protein: 1.0 g • Sugar: 9.8
Sodium: 103.7 (without salt)

Ingredients:

• 18.25 oz box confetti cake mix
• 2 1/2 tsp powdered sugar-free pink lemonade mix
• 1 cup water
• 1 tbsp vegetable oil
• 1/4 cup unsweetened applesauce
• lemon zest from half of a lemon
• 2 drops pink food coloring (optional)
• confetti sprinkles, optional

Directions:

Preheat the oven to 350 degrees F. Line cupcake tins with 24 paper liners.

Stir together the water and pink lemonade powder. Combine the cake mix, pink lemonade mixture, applesauce, lemon zest, food coloring and oil in a large bowl and with an electric mixer, mix until all the ingredients are thoroughly combined.

Pour the batter into the prepared cupcake pans. Add sprinkles if using and bake in the oven for 22 minutes, or until a toothpick inserted into the center of the cupcakes comes out clean.

Cool completely on wire racks before serving.

Original recipe from skinnytaste.com

This is based on traditional panzanella, an Italian bread salad,­­ but the ingredients are grilled to intensify their flavor. You’ll need 24 metal or wooden skewers; soak wooden ones 15 minutes in water before threading them.

NUTRITION:

Serves: 8
Per serving: 142 calories (3 skewers)
Fat 3g, Carbohydrates 20g, Sodium 374 mg, Protein 10g, Fiber 2g

INGREDIENTS:

• 24 metal or wooden skewers (soak wooden ones 15 minutes in water before)
• 4 tablespoons white ­wine vinegar
• 2 tablespoon extra­ virgin olive oil
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon finely chopped fresh flat ­leaf parsley
• 1 tablespoon finely chopped fresh thyme
• 2 boneless skinless chicken breast halves (8 ounces each), cut into 1­inch cubes
• 24 red pearl onions, peeled
• 1 pound small zucchini, cut crosswise into 1/2­inch rounds
• 2 orange or yellow bell peppers, seeded and cut into 1 ­inch squares
• 24 cherry tomatoes
• 10 ounces unsliced day­ old white bread, crusts removed, cut into 1­ inch cubes

DIRECTIONS:

1. In a plastic container with a tight ­fitting lid, combine the vinegar, oil, honey, 1/2 teaspoon salt, pepper, and chopped herbs. Shake well to combine, and set the marinade aside.

2. Heat a grill or grill pan over medium heat. Skewer the ingredients, pairing the chicken and onion together, the zucchini and pepper together, and the tomatoes and bread together. Brush the kebabs with reserved marinade.

3. Grill chicken ­and­ onion skewers until chicken is cooked through and onions are tender, turning often, about 10 minutes. Cook zucchini ­and ­pepper skewers until vegetables are tender, turning often, about 7 minutes. Cook tomato­ and­ bread skewers until bread is toasted and tomatoes soften, turning often, about 5 minutes.

4. Serve skewers at room temperature.

Recipe adapted from marthastewart.com

INGREDIENTS:

• olive oil spray
• 2 cups shredded reduced fat sharp cheddar
• 1 tbsp olive oil
• 1/3 cup sliced scallions
• 5 oz sliced shiitake mushrooms
• 1/2 cup chopped red bell pepper
• 7 oz finely diced lean ham steak
• 3/4 cup diced tomatoes, seeded
• 1 cup finely chopped broccoli florets
• 7 large whole eggs
• 5 large egg whites
• 1/4 cup fat free milk
• 1/2 tsp kosher salt
• 1/4 tsp ground black pepper

DIRECTIONS:

1. Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil.
2. Place 1 cup of cheese into the baking dish.
3. Heat the oil in a large nonstick skillet over medium heat; add scallions, mushrooms and red pepper and saute until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes. Add the ham and broccoli and remove from heat. Spread evenly over the cheese mixture.
4. In a large bowl combine the eggs, egg whites, milk, salt and pepper and whisk well. Slowly pour over the vegetables in the baking dish and top with remaining cheese.
5. Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 12 pieces.

NUTRITION:

Servings: 12 • Size: 1 square
Calories: 152 • Fat: 8 g • Carbs: 5 g • Fiber:1 g • Protein: 14 g • Sugar: 1 g
Sodium: 385 mg • Cholesterol: 102 mg

Original recipe from Skinnytaste.com

Prep Time: 8 minutes

Servings: 4

INGREDIENTS:

• 5 oz box frozen spinach, drained (or cook down fresh!)
• 1 lb lean ground turkey
• 1 egg
• 1 clove garlic
• 2 oz feta cheese
• Splash of Worcestershire sauce, optional
• Dash of salt and pepper

DIRECTIONS:

1. Mix all ingredients in a bowl. Form 4 patties.
2. Place on preheated grill or pan and cook. As with any turkey burger, do not flip immediately and only flip them once.
3. Enjoy!

NUTRITION:

• Calories: 232
• Carbohydrates: 3g
• Fat: 11g
• Protein: 29g

PORTION CONTROL IS THE TRICK TO TREATING YOURSELF TO DECADENT DESSERTS LIKE CHEESECAKE. SOME SLICES CLOCK IN AT OVER 600 CALORIES A SLICE BUT THESE MINI VERSIONS WILL COST YOU JUST 100 CALORIES A SERVING! GREAT FOR A SPECIAL OCCASION!

Prep Time: 20 minutes

Cook Time: 15 minutes

Serves: 12

INGREDIENTS:

• 3/4 cup graham cracker crumbs
• 2 tbs light butter, melted
• 1 package + 1 oz light cream cheese
• 1 1/2 tbs lemon juice
• 2 large egg whites
• 1 1/2 tsp vanilla extract
• 1/2 cup sugar
• 3/4 cup strawberries, mashed

DIRECTIONS:

1. Place 12 cupcake liners in a cupcake pan. Preheat oven to 375*.
2. In a small bowl, combine graham cracker crumbs and butter; mix well. Spoon 1 tablespoon of crumb mixture into bottom of each liner and press down gently; refrigerate until ready to use.
3. In a medium bowl, using an electric mixer, beat cream cheese together until fluffy. Add lemon juice, egg whites, vanilla extract, and sugar; beat until smooth.
4. Spoon cream cheese mixture evenly into liners; bake until set, about 15 minutes. Remove from oven and allow to cool. Top each cheesecake with 1 tablespoon of mashed strawberries.

NUTRITION:

• Calories 100
• Fat 4g
• Carbs 15g
• Protein 2g

INGREDIENTS

• 2 large garlic cloves, minced
• 1 tablespoon olive oil
• 1-1/2 teaspoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 4 tuna steaks (6 ounces each), each 1? thick
• 1-1/2 teaspoons chopped fresh parsley or basil

DIRECTIONS

1. In a large, heavy nonstick skillet, cook the garlic in 1 tablespoon of the oil over very low heat, until the garlic’s aroma is apparent, 30 to 60 seconds, stirring. Immediately add the vinegar, 1/8 teaspoon of the salt, and half of the pepper. Remove to a bowl and cover with foil to keep warm.
2. Season the fish with the remaining 1/8 teaspoon salt and the remaining pepper. Heat the remaining 1 1/2 teaspoon oil in the same skillet over medium heat.
3. Add the fish and cook until browned on the first side, 4 to 5 minutes. Turn and cook until the fish is just opaque throughout, 3 to 4 minutes.
4. Serve topped with the garlic sauce and parsley or basil.

NUTRITION INFORMATION

Serves: 4 | Serving Size: 6-ounce tuna steak

Per serving: Calories: 220

Total Fat: 6g; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 1g; Protein: 41g

Original recipe from myfitnesspal.com