Flourless Pizza Crust Substitute

4 egg whites
1/8 teaspoon cream of tartar
3 egg yolks
1 teaspoon Splenda sugar substitute
1 pinch salt
2 tablespoons dry parmesan cheese, grated
1 teaspoon garlic powder
4 ounces fat free cream cheese, softened
Directions:

1
Beat the egg whites and cream of tartar with a mixer until stiff.
2
In another bowl, beat the egg yolks, Splenda, salt, garlic powder and cream cheese until smooth.
3
Gently fold the egg yolk mixture into the egg whites BE VERY CAREFUL that you not to deflate the whites.
4
Spray cooking spray on a medium-sized pizza pan.
5
Spread mixture out on a pizza pan.
6
Sprinkle with Grated Parmesan Cheese.
7
Bake at 300 F for 20 minutes.
8
Remove. Place on toppings and bake pizza. This will be a soft crust pizza.

4.Brush liberally with marinade
5.Bake for 45-50 minutes, or until wings are browned and skin is getting crispy
6.Remove and let sit for 5-10 minutes to let sauce get sticky
7.Serve & Enjoy!!!

Sticky & Sweet Baked Chicken Wings

Serves 4

Baked Chicken Wings that are perfect for the whole family and full of sticky and sweet flavor

Ingredients
12 small Chicken Wings
12 Chicken Drumettes

Marinade
1/4 cup Extra Virgin Olive Oil
1/4 cup Rice Vinegar
1/2 cup Honey
2 cloves Garlic minced
1 tsp Crushed Red Pepper
2 tbsp Low Sodium Soy Sauce
2 tbsp Sweet Red Thai sauce
1 tsp Ancho Chili Powder
1 tsp Dijon Mustard
1 tsp Salt
1 tsp Pepper

Instructions
1.In a large bowl combine all of the marinade ingredients with a whisk
2.Taste to adjust seasonings as necessary
3.Add in Chicken Wings and Drumettes and toss to coat all of the chicken
4.Cover bowl with clear plastic wrap and let marinade for at least 2 hours and up to 24 hours, tossing every once in a while to coat the chicken

To Bake
1.Preheat oven to 400
2.Line a large baking sheet with several layers of aluminum foil
3.Remove each Chicken Wing and Drumette and place on baking sheet, making sure they are not touching
4.Brush liberally with marinade
5.Bake for 45-50 minutes, or until wings are browned and skin is getting crispy
6.Remove and let sit for 5-10 minutes to let sauce get sticky
7.Serve & Enjoy!!!

Hot and Crunchy Avocado Fries

INGREDIENTS 
3/4 cup panko breadcrumbs 
2 tablespoons ground flax 
1 teaspoon mild chili powder 
1 egg 
2 peeled avocados 
Vegetable oil cooking spray 
Salt 
Hot sauce 

PREPARATION 
Heat oven to 400°. In a bowl, combine panko breadcrumbs, flax and chili powder. In another bowl, whisk the egg. Cut avocados into 16 wedges, dip wedges in egg, press into breadcrumb mixture and transfer to a baking sheet. Coat with vegetable oil cooking spray. Bake until outside is crispy, 10 to 12 minutes. Season with salt and drizzle with hot sauce. 

THE SKINNY 
193 calories per serving, 14 g fat (2 g saturated), 15 g carbs, 6 g fiber, 5 g protein

37 CALORIES BROWNIES

3/4 cup nonfat Greek yogurt (I used vanilla)
1/4 cup skim milk
1/2 cup Cocoa powder
1/2 cup Old fashioned rolled oats (like Quaker)
1/2 cup Truvia (or any natural/stevia based sweetener that pours like sugar)
1 egg
1/3 cup applesauce
1 teaspoon baking powder
1 pinch salt

Preheat the oven to 400°F. Grease a square baking dish (I used 8"x8"). Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes. Allow to cool completely before cutting into 9 large squares.

Mushroom Fennel Quinoa Stuffing

Calories: 136 • Fat: 4 g • Carb: 21 g • Fiber: 3 g • Protein: 5 g • Sugar: 1.5 g
Sodium: 113 mg 

Ingredients:

1 cup uncooked quinoa, rinsed well
1 1/2 cups low sodium chicken broth (vegetarians use veggie broth)
1 tbsp olive oil
1 small onion, diced
14,090.331/2 cup celery, diced
1/2 cup carrots, diced
8 oz sliced fresh mushrooms
salt and fresh cracked pepper to taste

Directions:

Cook rinsed quinoa in broth according to package directions.

While the quinoa is cooking, in a large heavy sauté pan add olive oil to the pan, then the onion, sauté one minute. Add the fennel, celery, and carrots, salt and pepper to taste; cook about 12-15 minutes over medium heat, until vegetables are soft.

Add the mushrooms to the pan, more salt and pepper if needed and cook, stirring 5 minutes, then cook covered for 2 minutes, or until the mushrooms have released their juice and are cooked through. Add the cooked quinoa to the pan and mix well. 

Makes 5 1/4 cups.

Jambalaya

Jambalaya

1 lb chicken breasts, cut up in bite size pieces
2 turkey sausage links
12 raw shrimp
1 zucchini diced
1 eggplant diced
2 cloves garlic, minced
green onion
can of rotel
6 oz tomato sauce
1 can chicken broth
spaghetti squash

Additional seasonings if wanted.
oregano
basil
chili powder
red pepper flakes

saute garlic, jalapeno peppers, green onion, add chicken and sausage. once chicken is browned, add rotel, tomato sauce, chicken broth, zucchini and eggplant and shrimp. Bring to a boil. Reduce to simmer

Cut Spaghetti squash in half. Clean out seeds. put a little water on a plate and put the spaghetti squash face down and heat for 8 minutes. Use fork to gently pull spaghetti squash from shell. Scoop some jambalaya over the spaghetti squash.

RED ENCHILADA CHICKEN

RED ENCHILADA CHICKEN 
4 boneless chicken breasts, about 1 pound 
2 teaspoons Seasoning for Tacos 
1/2 cup Red Enchilada Sauce 
1 Roma tomato, diced, about 3 1/2 ounces 
4 green onions, chopped
4 ounces colby-jack cheese, shredded

Line a large rimmed baking sheet with foil and spray with cooking spray. Season the chicken on both sides with the taco seasoning and place on the baking sheet. Top each with 2 tablespoons of the enchilada sauce, some of the tomato and green onions. Bake at 400º for 20 minutes; sprinkle with the cheese and bake about 4 more minutes to melt the cheese.

Makes 4 servings
Do not freeze

VARIATION: You could also add a few sliced black olives or pickled jalapeños along with the tomatoes, if desired.

Per Serving: 271 Calories; 12g Fat; 34g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs

Spicy Asian Noodles with Chicken

Spicy Asian Noodles with Chicken

Ingredients

1 tablespoon dark sesame oil, divided
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups chopped cooked skinless, boneless chicken breasts $
1/2 cup chopped green onions
1/4 cup chopped fresh cilantro
3 tablespoons lower-sodium soy sauce {Check for Gluten}
2 tablespoons rice vinegar
2 tablespoons hoisin sauce {Check for Gluten}
2 teaspoons chile paste with garlic (such as sambal oelek)
1 spaghetti squash
2 tablespoons chopped dry-roasted peanuts (optional)
Preparation

1. Heat 2 teaspoons oil in a small skillet over medium-high heat. Add ginger and garlic to pan; cook 45 seconds, stirring constantly. Place in a large bowl. Stir in remaining 1 teaspoon oil, chicken, and next 6 ingredients.
2. Cook spaghetti squash, remove seeds, use fork to remove Cut noodles into smaller pieces. Add noodles to bowl; toss well to coat. Sprinkle with peanuts.
Cooking Tip If you purchase deli-roasted chicken from the grocery store, be sure to ask about the ingredients used when preparing it. Some stores use flour in the seasoning that coats it.

Crockpot Chicken-Wild Rice Soup

INGREDIENTS:

3 cups water
1 (14 oz) can low sodium chicken broth
1 (10-3/4 oz) can condensed low fat, low sodium
cream of chicken soup

2/3 cup uncooked wild rice, rinsed and drained (swap out with Quiona)
1 tsp dried thyme, crushed
1/4 tsp ground black pepper
3 cups chopped cooked chicken
2 cups shredded fresh spinach

DIRECTIONS:

1. in a 3-1/2 or 4 quart quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, and black pepper.

2. Cover and cook on LOW 7 to 8 hours or on HIGH 3-1/2 to 4 hours.

3. Turn off cooker and stir in chicken and spinach.

Yield: 6 Servings.
Serving Size: 1-1/2 cups per serving.

Quinoa Chipotle Meatballs

Servings: 5 servings
Serving Size: 6 meatballs
Nutritional Info: 182.4 calories, 4.6g of fat, 29.8g of carbohydrates, 4.7g of fiber, 7.8g of protein

Ingredients

3/4 cup quinoa
12 oz. crimini mushrooms, diced
2 tbsp. tomato paste
28 oz. canned tomato sauce
1 chopped onion
2 eggs
1/2 cup whole wheat bread crumbs
1/4 cup minced cilantro
3 minced garlic cloves
Bay leaf
2 chipotles in adobo
Extra cilantro and chopped onion for garnish
Instructions

Preheat the oven to 375 degrees.
Cook the quinoa according to package directions. Place in a large bowl and let cool.
Sauté the onions and garlic in a large pot with non-fat cooking spray. Set aside half of the onion and garlic mixture.
Add the mushrooms and season with salt and pepper. Cook for ten minutes. Stir in the tomato paste. Add to the quinoa. Add in the eggs, breadcrumbs, and cilantro. Mix.
Roll into about 30 meatballs (1 tbsp. each) and place on a parchment lined baking sheet. Bake for 20 minutes or until browned.
As the meatballs cook, puree the chipotles in adobo and set aside.
Return the first half of the sautéed onions and garlic back to the pot. Add the tomato sauce, bay leaf, salt, pepper, and slowly add in the chipotle puree. Taste along the way until it reaches your desired spice level. Simmer for 20 minutes.
Take out the meatballs and drop in the sauce. Let simmer for 10 minutes before serving.

Sriracha Spaghetti Squash with Sausage

Servings: 4 servings
Serving Size: about 1 cup
Nutritional Info: 143.5 calories, 3.5g of fat, 8.5g of carbohydrates, 1.3g of fiber, .8g of protein

Ingredients

1 medium spaghetti squash
1 tsp olive oil and cooking spray
1/2 onion, minced
2-3 garlic cloves, minced
3/4 pound ground low fat sausage, I used a hot chicken sausage
2 tbsp Sriracha
2 tbsp Hoisin sauce
Instructions

First you will need to cook your spaghetti squash. The easiest way to cook it is in the microwave. Lately my favorite way to do it is to just stab a bunch of holes in the squash, like you are cooking a potato and then throw the whole thing in the microwave for 10 minutes. It should be soft when you take it out.
In a saute pan over medium heat, warm the olive oil. Spray with cooking spray and add the onions and garlic. Cook for five minutes or until it becomes fragrant and begins to soften.
Add the sausage and cook for about 5 minutes, breaking it up as it cooks, until cooked through.
Add the sriracha and hoisin sauce and stir together. Let hang out and simmer for 2 minutes.
Stir in the spaghetti squash and serve.

Spicy Asian Spaghetti Squash

Nutritional Info: 143.5 calories, 3.9g of fat, 11.5g of carbohydrates, 3.3g of fiber, 2.8g of protein

Ingredients

1 medium spaghetti squash
1 tsp. olive oil and cooking spray
1/2 onion, minced
2-3 garlic cloves, minced
2 cups spinach
2 tbsp. Sriracha
2 tbsp. Hoisin sauce
Instructions

For protein I added 60-10 shrimp

First you will need to cook your spaghetti squash. The easiest way to cook it is in the microwave. Lately my favorite way to do it is to just stab a bunch of holes in the squash, like you are cooking a potato and then throw the whole thing in the microwave for 10 minutes. It should be soft when you take it out.
In a saute pan over medium heat, warm the olive oil. Spray with cooking spray and add the onions and garlic. Cook for five minutes or until it becomes fragrant and begins to soften. Stir in the spinach and cook for 2 minutes more.
add shrimp and cook for about 5-10 minutes, until cooked through

Add the sriracha and hoisin sauce and stir together. Let hang out and simmer for 2 minutes.
Stir in the spaghetti squash and serve.

Smokey Jalapeno Wonton Poppers

Smokey Jalapeno Wonton Poppers

1 pkg Cream Cheese
2-3 Jalapenos-veins and seeds removed per preference- finely diced in MFP
1 1/2 tsp smokey paprika
1/4 cup bacon bits or fine diced little smokies
wonton wrappers

mix all ingredients and place a small scoop of filling on a wonton wrapper in the brownie pan. I turn wrappers so you can fold into a square. Bake 425 for 6-8 min or slightly browned and crisp.

Red Lobster Cheddar Bay Biscuits Copycat - Carbquick

Ingredients
2 cups carbquick
2/3 cup milk
1/2 cup cheddar cheese, shredded
1/2 cup butter or 1/2 cup margarine, melted
1/4 teaspoon garlic powder
Directions
Heat oven to 450 degrees.
Mix bisquick, milk and cheese until a soft dough forms.
Drop by spoonfuls onto an ungreased cookie sheet.
Bake 6-8 minutes or until golden brown.
Mix butter or margarine and garlic powder.
Brush mixture over warm biscuits before removing from cookie sheet.

Quick Hoisin Chicken Stir-Fry

Ingredients
4 -6 ounces snow peas
0.5 (4 ounce) cans sliced water chestnuts, cut into quarters
1 lb chicken breast, cut into bite-sized pieces
1/2 teaspoon salt
1 tablespoon cornstarch
2 tablespoons vegetable oil
4 tablespoons hoisin sauce
2 teaspoons sugar

Directions
Soak snow peas in very cold water for a few minutes only if they are not crisp; trim and string them; blot peas and water chestnuts dry with a clean paper towel; set aside.
Sprinkle chicken pieces with salt and cornstarch; stir or toss to coat evenly.
Add vegetable oil to a large nonstick skillet or wok over medium-high heat; heat until oil is almost smoking; add chicken to skillet and sauté 2 minutes or until the chicken is just barely done; add snow peas, water chestnuts, hoisin sauce, and sugar to skillet; sauté 1-2 minutes more until chicken and veggies are evenly coated with sauce; serve with rice or noodles.

Baked Eggs in Tomato Cups

Ingredients
8 large Tomatoes
1/3 cup fresh grated parmesan cheese
8 medium eggs
1 teaspoon herbs, of your choice see note
4 slices cheddar cheese or 4 slices American cheese, sliced into four pieces
salt
fresh ground pepper
Directions
Note the tomatoes should be fresh picked and should be at the point where you can still hollow them out but headed for buttery soft in the next day or so.
Herbs: oregano,chervil, basil, sage, Mrs. Dash.
Preheat oven to 425°F while slicing tomatoes. Remove tops the scoop out seeds and pulp.
Place in a shallow baking dish, sprinkle with a bit of salt or Mrs Dash [I used Italian], fresh ground pepper and put in a pinch of the parmesan cheese.
Crack the egg into the tomato. Sprinkle with pepper, salt or Mrs. Dash, other herbs and a tiny bit of parmesan.
Bake for 20 minutes for soft yolks and 30 to 35 for hard. During the last 4 minutes place two slices of the cheddar cheese in a cross pattern on top. Melt and let brown. When I removed I put a small amount of fresh chives on top of the cheese.

Chinese BBQ Turkey Lettuce Wraps

Servings: 4
Serving Size: 1/4 recipe

Nutritional Info: 224 calories, 9.8g of fat, 11g of carbohydrates, 1.1g of fiber, 23.2g of protein, Sugars: 6.3g

Ingredients

1 tsp. sesame oil
1/2 cup thinly sliced red or yellow onion
1/2 cup minced carrots
1 clove minced garlic
1 tsp. ginger, minced
1 lb. 93% ground turkey
1/4 cup hoisin sauce
1/4 cup tomato sauce
Juice of 1 lime
Lettuce, kale, or cabbage for wraps
Extra veggies: sprouts, water chesnuts, cilantro, hot sauce, cabbage, cucumber, peanuts, or more
Instructions

Heat the sesame oil over medium high heat.
Add the red onion, carrot, garlic, and ginger and cook for 3 minutes.
Add the turkey and brown until cooked completely.
Stir in the hoisin and tomato sauce. Cook for 2 more minutes.
Turn off heat and squeeze in lime juice. Serve in lettuce wraps with your favorite toppings.

Summertime Spaghetti

Adapted from a Pampered Chef Recipe

Ingredients:
2 lemons
12 oz spaghetti squash
2 cans (14.5 oz each) reduced-sodium chicken broth (about 3 1/2 cups/875 mL)
1 cup (250 mL) grape tomatoes
3 garlic cloves, peeled
1 oz (30 g) fresh Parmesan cheese
1/2 cup (125 mL) fresh parsley
3 tbsp (45 mL) olive oil
1/2 tsp (2 mL) ground black pepper
2 cups (500 mL) diced cooked chicken breasts
1 cup (250 mL) small broccoli florets
Directions:
Zest lemons using Microplane® Zester to measure 1 tbsp (15 mL); set aside. Juice lemons using Juicer to measure 1/4 cup (50 mL).
Break noodles in half. Combine noodles, broth and lemon juice in Deep Covered Baker.
Microwave, covered, on HIGH 11-13 minutes or until most of liquid is absorbed, stirring once halfway through cooking using Chef's Tongs.
Cut tomatoes in half lengthwise using Color Coated Tomato Knife. Grate Parmesan using Microplane® Adjustable Fine Grater.
Process garlic, Parmesan, parsley, zest, oil and pepper in Manual Food Processor until parsley is finely chopped.
Carefully remove baker from microwave using Microwave Grips. Add Parmesan mixture to baker; mix well using Chef'sTongs.
Stir in tomatoes, chicken and broccoli. Microwave, covered, on HIGH 2-3 minutes or until broccoli is crisp-tender.
Yield: 6

Slow Cooker Cheesy Cauliflower Soup

Servings: 8
Serving Size: 1 cup
Nutritional Info: 230 calories, 6.8g of fat, 13.3g of carbohydrates, 1.7g of fiber, 31.4g of protein, Sugars: 7.8g
Weight Watchers® PointsPlus®: 6 *

Ingredients

1 head cauliflower, cut into florets
1 cup diced carrots
1 onion, diced
3 celery stalks, diced
2 garlic cloves, diced
4 cups chicken or vegetable broth
1/4 cup flour (skip for low carb, Paleo, or gluten free)
12 oz. fat free evaporated milk
1/2 cup skim milk
Salt and pepper
1.5 cups shredded reduced fat cheddar cheese
Instructions

Add the cauliflower, carrots, onion, celery, garlic, and broth to the crockpot. Cook on low for 4 hours or until veggies are soft.
Stir together the flour, evaporated milk, and skim milk. Add to the slow cooker and turn it up to high for 1 hour. This will thicken up the soup.
Season the soup with salt and pepper to taste. Use an immersion blender (or blend in batches) until smooth. Stir in the cheese until it melts completely.

SOUTHWESTERN QUINOA AND BLACK BEAN CASSEROLE

Serves: 9

INGREDIENTS
3 large cloves garlic, minced
1 onion, minced
2 jalapenos, seeds and ribs removed, minced
1 tablespoon oil
4½ cups cooked black beans, rinsed
1¼ cup vegetable broth
2 cups cooked quinoa
½ teaspoon cayenne pepper
1 teaspoon chili powder
1 teaspoon cumin
4 bell peppers, diced (mine were red and yellow)
1¼ cup shredded Mexican cheese
diced green onions

INSTRUCTIONS
Black beans: Heat oil in a large skillet over medium-high heat. Add the garlic, onion, and jalapeno, sauteing for 4 minutes and stirring occasionally. Stir in broth and black beans. Bring mixture to a boil and cook for 5 minutes. Mash beans to desired consistency. I like to make them a little more like refried beans while still leaving some of the beans whole. The mixture should be thick, not watery. If you still have a lot of moisture, let it cook out by keeping it on the heat for another few minutes. Taste and season with salt.
Quinoa: In a dry nonstick skillet over medium high heat, toss and toast the cooked quinoa with the cayenne, chili powder, cumin, and salt for 1-2 minutes. Taste and season with salt. Set aside.
Peppers: In the same dry nonstick skillet over medium high heat, place the diced peppers and do NOT stir. This allows the peppers to get a brown roasted look on the outside. Wait for 2-3 minutes before stirring, then let them “roast” for another few minutes before removing from the heat.
Assemble: Preheat oven to 375 degrees. Spoon black bean mixture into a glass baking dish coated with cooking spray. Top with quinoa, bell peppers, and cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes, or until the top layer of cheese was golden and bubbly. Sprinkle with green onions and let cool for at least 10 minutes (otherwise it will be too runny). Serve with sour cream, tortilla chips, on tacos, on a salad, or just eat it plain!
NOTES
I used an 8 inch square baking dish and it was VERY full. You could also spread this into a thinner casserole by using a 9×13 baking dish.

Hearty Chicken Stew with Butternut Squash & Quinoa Recipe

Ingredients

1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
3 1/2 cups chicken broth
1 1/2 lb. boneless, skinless chicken thighs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1/2 tsp kosher salt
4 cloves garlic, minced
1 1/2 tsp dried oregano
1 can (14 oz) petite diced tomatoes
2/3 cup uncooked quinoa
Freshly ground black pepper, to taste
1/4 cup minced fresh flat-leaf parsley

Instructions

Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
Add the salt, minced garlic and oregano. Cook, stirring, for 1 additional minute.
To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
Shred the chicken with your fingers or a fork.
Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.
Notes

Calories 329 / Total Fat 14.1g / Saturated Fat 1.0 / Cholesterol 15.2mg / Sodium 1209mg / Total Carbohydrates 32.8g / Fiber 5.4g / Sugars 3.0g / Protein 19.4g / WW (Old Points) 7 / WW (Points+) 9

SPICY SHRIMP AND HADDOCK STEW

Start to finish: 50 minutes (15 minutes active)

2 tablespoons olive oil
2 russet potatoes, diced (leave out or substitute cauliflower)
1 large yellow onion, diced
4 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon smoked paprika
1/4 teaspoon red pepper flakes
1/4 teaspoon fennel seeds, lightly crushed (use the back of a spoon)
2 stalks celery, chopped
15-ounce can diced tomatoes
8-ounce bottle clam juice
2 cups water
1 pound raw, shelled extra-large shrimp
1 pound haddock (or other mild white fish, such as cod or whiting), cut into small chunks
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh dill
1 tablespoon lemon juice
Salt and ground black pepper

In a large saucepan over medium-high, heat the olive oil. Add the potatoes, onion, garlic, thyme, paprika, red pepper flakes and fennel seeds. Cook, stirring often, until the onion is softened, about 5 minutes.

Add the celery, tomatoes (and any juice in the can), clam juice and water. Bring to a simmer, reduce heat to low and cook for 30 minutes, or until the potatoes are tender.

Add the shrimp and haddock and increase the heat slightly to maintain a simmer. Cook for 4 to 5 minutes, or just until the shrimp are pink and the haddock flakes easily. Stir in the parsley, dill and lemon juice, then season with salt and pepper.

Nutrition information per serving: 210 calories; 45 calories from fat (21 percent of total calories); 5 g fat (1 g saturated; 0 g trans fats); 120 mg cholesterol; 15 g carbohydrate; 2 g fiber; 3 g sugar; 24 g protein; 570 mg sodium.

Turkey Chili

Ingredients
15 Ounce Can Kidney Beans
4 Cloves Garlic
2 Ounces Cheddar Cheese
2 Stalks Celery
1 Avocado
1 Lime
1 Bunch Cilantro
1 Jalapeño Pepper
1 Onion
10 Ounces Ground Turkey
14½ Ounce Can Diced Tomatoes
1 Tablespoon Smoked Chili Powder
2 Teaspoons Cumin

Wash and dry the fresh produce. Drain and rinse the kidney beans. Peel and mince the garlic. Grate the cheddar cheese. Small dice the celery. Pit, peel, and dice the avocado. Slice half the lime into rounds and squeeze the juice of half the lime over the avocado to prevent browning. Roughly chop the cilantro. Remove the ribs and seeds of the jalapeño and small dice the rest, washing your hands immediately afterward. Peel and small dice the onion.

Cook the turkey:
In a large pot, heat a little olive oil on medium-high until hot. Add the ground turkey and season with salt and pepper. Cook 2 to 4 minutes, or until lightly browned, breaking it up with a spoon.

Add the vegetables:
Add the onion, celery, garlic, and jalapeño pepper. Cook 4 to 6 minutes, or until softened, stirring occasionally.

Toast the spices & simmer the chili:
Add the chili powder and cumin; cook 1 to 2 minutes, stirring frequently to toast the spices. Stir in the canned tomatoes, kidney beans, and ½ cup of water. Reduce the heat to medium and simmer 7 to 9 minutes, until thoroughly combined and slightly reduced in volume. Season with salt and pepper to taste.

late your dish:
Divide the chili between bowls. Garnish with the grated cheddar cheese, cilantro, lime, and avocado. Enjoy!

Sesame Crusted Tuna Steaks with Wasabi Guacamole

Tuna Steaks
Sesame
Salt Pepper

Avocado
Cilantro
Lime
Salt/Pepper
Wasabi Paste

Salt/Pepper Tuna Steaks. Press into sesame on both sides. Sear on grill (George Forman Grill or like) until brown on each side.

Mix Avocado, Chopped Cilantro, Lime, Salt/Pepper and Wasabi paste together for Guacamole

Portabella Mushrooms w/Balsamic Reduction

1/2 cup of balsamic vinegar
Portabella Mushrooms, stems removed
Olive Oil
Salt
Ground Pepper
Garlic
White Wine

Heat Balsamic Vinegar on medium heat until it becomes thicker syrup. Salt and pepper mushrooms. Saute mushrooms in olive oil, garlic and white wine until heated but firm. Pour some of the Balsamic Vinegar over the mushroom.

Marinated Tofu

1 package Tofu - extra firm
3 tbsp soy sauce
1/4 cup water
orange rind
fresh squeezed orange
lime juice
ground ginger
ground garlic
cumin
chopped cilantro
red chilis or jalapeno or red pepper flakes (optional)
Olive oil for searing

Slice Tofu into three equal parts.
add all ingredients together. Marinate for at least 4 hours. Turning after two.
Heat olive oil and sear until heated through.

Turkey Stuffed Peppers

ingredients:

Olive oil spray
1/2 cup onion, minced
1 teaspoon garlic, minced
1 package JENNIE-O TURKEY STORE® Extra,
Lean Ground Turkey Breast
Salt, to taste
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 cup low sodium chicken broth, divided
1/4 cup tomato sauce
1 tablespoon fresh cilantro or parsley, chopped
3 large sweet red bell peppers, washed
1/4 cup reduced fat cheddar cheese, shredded

Instructions:

Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat.

Add onion and garlic and saute two minutes or until softened. Add JENNIE-O TURKEY STORE® Extra Lean Ground Turkey Breast. Add salt, garlic powder and ground cumin. Break meat apart and cook over medium heat for 14-16 minutes, until well done, 165°F as measured by a meat thermometer.

Add 1/4 cup tomato sauce and 1/4 cup chicken broth. Reduce heat to low and simmer for about five minutes. Add cilantro or parsley. Cut peppers in half lengthwise and remove seeds and stem. Place in baking dish.

Spoon 1/3 cup of the turkey mixture into each pepper half. Pour remaining 1/4 cup chicken broth in the bottom of the baking dish. Cover with foil and bake for 35 minutes. Sprinkle with cheese and serve.

Chocolate Chocolate Chip Cookie Dough Cheesecake

Makes 8 servings

3 chocolate chip cookie dough quest bars
1 egg
1/2 cup greek yogurt
8 oz fat free cream cheese
1 cup unsweetened almond milk
1/2 cup protein powder (we used Trutein Chocolate)
1/2 cup baking stevia
1/4 cup cacao powder or unsweetened cocoa powder
1 tsp vanilla extract

Preheat oven to 300 degrees and spray a 8″ springform pan with nonstick spray. Using a rolling pin, roll out quest bars until 1/4″ thick. Press into the bottom of your prepared pan to form an even crust. In a medium bowl, beat egg well then add your yogurt, cream cheese, vanilla and mik, and beat until smooth. Add in all other ingredients and mix until smooth. Pour batter on top of your chocolate chip cookie dough crust. Bake for 45-55 minutes or until cheesecake is firm. Let cool and refrigerate overnight or at least 4 hours before serving. Enjoy

Chicken stroganoff.

4-5 boneless skinless chicken thighs
1 container fat free sour cream
1 can 98% FF cream of mushroom soup
1 envelope onion soup mix

Put chicken thighs in crock pot (I don't even thaw mine, put them in frozen)
Mix soup, soup mix and sour cream and pour over chicken.
Cook on low 4-6 hours.

Best Skinny Eggplant Rollatini with Spinach

Servings: 5 • Size: 2 rollatini • Old Points: 5 pts • Points+: 7 pts
Calories: 227 • Fat: 10 g • Carb: 18 g • Fiber: 5 g • Protein: 17 g • Sugar: 0 g
Sodium: 370 mg (without salt) • Cholesterol: 66 g 

Ingredients:

2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (21 oz total when sliced)
kosher salt and fresh black pepper, to taste
1 1/2 cups quick marinara sauce
1 large egg
1/2 cup part skim ricotta cheese
1/2 cup grated Pecorino Romano cheese, plus more for serving
8 oz frozen spinach, heated through and squeezed well
1 garlic clove, minced
1 cup (4 oz) shredded part-skim mozzarella (Polly-O)

Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 10 slices about the same size. It's easiest to do this with a mandolin. My mandolin is from OXO,Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.

Preheat oven to 400°F. Season the eggplant with a little more salt and pepper, then arrange on two parchment-lined baking sheets. Cover tightly with foil and bake until eggplant is tender and pliable but NOT fully cooked, about 8 to 10 minutes.

Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.

In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, spinach, garlic, 1/4 tsp salt and 1/8 tsp pepper.Pat eggplant dry with paper towels. Dividing the ricotta-spinach mixture (about 2 generous tablespoons each) evenly and spoon onto one end of each eggplant slice, spreading to cover. Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish. Top with remaining marinara sauce and mozzarella cheese and tightly cover with foil.

Bake until the eggplant is very tender, about 60 minutes. Remove from oven and let cool 5 minutes before serving with additional Pecorino Romano if desired.

Asian Veggie Soup

2 Miso soup packet
2 qts of vegetable broth 
2 - 4 oz of silken tofu 
1 cup fresh sliced mushrooms
3 stalks of bok choy roughly cut
8 oz of rice noodle
1/4 cup of chopped green onion
1 tsp rice wine vinegar
1 TBL wok oil or peanut oil
8 oz frozen mini stuffed vegetable dumplings.

Directions
Sauté mushrooms in a pan with the oil. Once tender add bok choy, vinegar and 1 tablespoon of vegetable broth for 1 - 2 min. Set aside away from heat.
In a Dutch oven pot or large pot, add packets of powdered miso soup to the remaining vegetable broth. Place the broth mixture under low to medium heat.
Dice silken tofu into cubes set aside.
Add sautéed mushroom and bok choy to the broth/soup. Let soup come to a boil. Add mini dumplings and bring soup back up to a boil. Reduce heat and add tofu and rice noodles. Once the rice noodles are tender, soup is ready to enjoy!

Low Calorie Crunchy Cauliflower

1/2 Head of Cauliflower Florets 
2 Cups Gluten Free Bread Crumbs /Panko Bread crunbs 
1 tsp Taco Seasoning ( or your favorite blend ) 
2 Eggs – Beaten 
1 Tsp Mustard oil spray 
1 Tbs Creamed Horseradish 
Freshly Ground Sea Salt and Black Pepper 

Dip 
1/2 Cup Marinara Sauce 
1 Tbs Creamed Horseradish 

Break cauliflower into florets. Beat 2 eggs into a bowl and add 1 tsp mustard. In a bowl with the breadcrumbs, add 1 tsp taco mix and seasoning. Dip cauliflower into egg and then drop into breadcrumbs and coat. Place on baking sheet covered in parchment paper and bake at 400F for 15-20 minutes. Turn half way through. Heat marinara sauce and serve immediately.

Spaghetti Squash Fried Rice

Spaghetti Squash Fried Rice
Servings: 4
Serving Size: 1 cup
Nutritional Information: 98 calories, 5g of fat, 9g of carbohydrates, 1.6g of fiber, 4.3g of protein
Ingredients

• 1 spaghetti squash
• 2 tsp vegetable or safflower oil, divided
• 1 tsp sesame oil
• 1 egg
• 1 egg white
• 5 scallions, chopped
• 1/2 head red (purple) or green cabbage, shredded
• 1 cup baby carrots, chopped
• 4 cloves garlic, minced
• 1-inch piece ginger, minced
• 2 tbsp soy sauce (GF if needed)

Instructions

1. Pierce your spaghetti squash all over with a knife. Microwave for 8-10 minutes until soft to the touch. Carefully open, scoop out the seeds, and pull into strands using a fork. You can also roast it in the oven.
2. Heat 1 tsp of oil in your pan over medium high heat. Whisk together the egg and egg white. Season with salt and pepper. Add the eggs and cook until just scrambled. Remove and set aside.
3. Add the sesame oil and remaining vegetable oil to the pan. Then add the scallions, cabbage, carrots, garlic, ginger, and any other veggies you like. Cook for 1-2 minutes until they just begin to soften.
4. Add the spaghetti squash and cook for 2-4 more minutes, stirring constantly, until it begins to crisp up.
5. Add the soy sauce and egg. Stir together and cook for 1 more minute.

Reese's Peanut butter cups!!!

2 packages of Sugar Free Chocolate Chips 
1/2 cup of Adam's No Stir Peanut butter 
1 Tbsp Honey 
3 Tbsp Vanilla Protein Drink Mix 
Cupcake liners as well as cupcake pan 
Double boiler pot (to melt chocolate chips) 
Glass bowl 
Rubber spatula 

Prep your cupcake pan with two liners in each hole. Get your double boiler out and filled up with water to place on the stove to start warming up. In your glass bowl mix peanut butter, honey, and PDM. Mixture should be thick so you can roll it into balls. Place mixture into the fridge so it can set up. Now that your double boiler has warmed up, pour your two packages of chocolate chips into the top pan to start melting. Be sure to use your rubber spatula when stirring your chocolate, DO NOT USE METAL because it will ruin your chocolate!! When all the chips are melted, spoon 1 Tbsp of chocolate into each liner to cover the bottom. Pull out your peanut butter mixture, with the mixture roll a 2 inch size ball then pat it out for each cup. Once all the cups are filled with peanut butter, go back and spoon 1 Tbsp of chocolate to top the peanut butter, make sure the peanut butter isn't showing. Once the cups are all topped off, place your pan in the fridge for an hour to set up. Then you can enjoy your own personal Reese's Peanut butter cups!! Serves 12 1= 264cal 5g protein

Fish Tacos with Lime-Cilantro Crema

Cumin, coriander, and paprika lend these fish tacos a delightfully warm, smoky flavor. They're the perfect foundation for the zippy sour cream sauce. For an appealing variation, substitute peeled medium shrimp for the snapper or romaine in place of cabbage.

Yield: 4 servings (serving size: 2 tacos)
Total:15 Minutes
Ingredients
Crema:
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 tablespoons fat-free mayonnaise
3 tablespoons reduced-fat sour cream
1 teaspoon grated lime rind
1 1/2 teaspoons fresh lime juice
1/4 teaspoon salt
1 garlic clove, minced
Tacos:
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds red snapper fillets
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage
Preparation
Preheat oven to 425°.

To prepare crema, combine the first 8 ingredients in a small bowl; set aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

Buffalo Chicken Cups

Ingredients 
12 oz of chicken (diced or shredded) 
1 (8 ounce) package cream cheese, softened 
1/2 cup Ranch dressing 
1/2 cup Buffalo wing sauce (Frank's is the brand I like) 
1 cup shredded cheddar cheese, divided 
24 wonton wrappers 
1/4 cup blue cheese crumbles

Directions 

1. Preheat oven to 375 degrees. Spray brownie pan very lightly with kitchen spritzer. 
2. In a medium bowl, combine softened cream cheese, Ranch dressing, wing sauce and 3/4 cheddar cheese (save remaining 1/4 cup for topping). You can soften the mixture slightly in the microwave if needed to make it come together. Stir in shredded chicken. 
3. Start layering your cups. Begin with a wonton wrapper and press it into the bottom of each muffin tin. Spoon about a tablespoon of the chicken mixture. Top with another wonton wrapper and add another tablespoon of chicken mixture. Sprinkle with remaining cheddar cheese and a little blue cheese. 
4. Bake for 18 minutes or until edges are brown. Check cups after 10 minutes into cooking and if edges are browned cover the cupcakes with foil for the remaining cooking time. 
5. Remove from oven and let cool for 5 minutes. To remove, use a knife to loosen the edges then pop each cup out. 

Roasted Teriyaki Hot Wings

Roasted Teriyaki Hot Wings

Prep Time: 10 minutes

Cook Time: 30 minutes

Serving Size: Serves 6

Roasted Hot Wings

The classic chicken wing is even more delicious when roasted until crispy and browned - glazed with my Asian blend.

30 chicken wing pieces, about 3 pounds

1/2 cup soy sauce

2 tablespoons sesame oil

2 tablespoons vinegar - white, cider, or rice wine

1/4 cup Smucker's Sugar Free orange marmelade

Vegetable cooking spray

Kosher salt and freshly ground black pepper

Heat oven to 425 degrees.

Warm soy sauce, sesame oil, vinegar, and preserves until blended. Toss with wings in a large bowl. Arrange wing pieces in a single layer on a sheet pan that has been lightly coated with non-stick vegetable cooking spray. Season with salt and pepper.

Roast wings, turning once, for 30 to 40 minutes, until cooked through and skin is crispy and browned. Remove from oven and arrange on a large platter.