Notes:
Decided against fried wings because I didn’t want to use so much fat when I am just cooking for myself. Threw this together and it came out great! You can substitute the flavorings for any seasonings you want, or add your own sauce.

Servings: 2

Ingredients:
20 Chicken wing portions
1/2 tbsp Oregano
1/2 tbsp Basil
1/2 tbsp Thyme leaves
Salt & Pepper to taste
Cooking Spray

Directions:
Preheat your oven to 400 degree F. Line a baking sheet with alluminium foil, and spray it down with the cooking spray.

Coat your wings evenly with the Oregano, Basil, Thyme, Salt, and Pepper. Put the wings skin side down on the baking sheet.

Put on the bottom rack of the oven for 40 minutes. Halfway through cooking, Flip the wings, and rotate the baking sheet 180 degrees, just so everything cooks evenly.

After 40 minutes, pull out, let cool down for 5 minutes, and enjoy!

P.S. These go great with low-fat ranch/blue cheese!

Submitted by:
Jason

Notes:

Here is a more interesting use of oatbran - I have pretty much been sticking to porridge.

Servings: 2

Ingredients:
You will need

Chicken escalopes - i used 2, or breasts you have cut in half and beaten up slightly to thin them out.
pinch of salt, 1/2 tsp of garlic powder, onion salt, pinch chilli powder, few twists of black pepper 1 tsp of dried oregano, parsely rosemary and thyme. I also used a tablespoon of lemon juice and 1/2 tsp lemon zest
1 egg or 2 egg whites if you have high cholesterol
1.5 tbsps of oat bran
few sprays of oil in a hot pan

Directions:
1. So I started off whisking the egg with a balloon whisk and adding the seasoning along with 2 tsps of the oatbran

2. Then dip the chicken slices into the eggy mix and lay on a plate

3. evenly sprinkle the oats onto the eggy chicken with a spoon, turn over and repeat on the other side.

4. these require 15-20 minutes frying time depending on the thickness of the chicken maybe more.

5. heat a little oil in a pan, i use a sray pump and have used just under half a tsp at a guess, I am going to attempt baking these tomorrow but I am unsure how that will fare.

6. Once the oil is hot add the oatbran covered chicken to the pan, be careful not to let this stick and also not to scrape the coating off when turning the chicken, I used a pair of cooking tongs

7. Enjoy!

Submitted by:
aimee

Notes:
Chicken on top of a bed of spinach leafs topped with parmesan and shredded chedder cheese.

Servings: 1

Ingredients:
2 cups of baby spinach
1/3 cup shredded chedder cheese
1 boneless skinless chicken breast
1/4 cup parmesan cheese
2 tbs. olive oil

Directions:
In non stick pan heat oil on medium heat. Slice chicken breast and season. Add to pan. Cook rotating lightly browned chicken until fully cooked. About 10 mins. depending on how thick the slices.
While cooking that rinse your spinach and let the excess water drain off. Go ahead and top with parmesan and chedder cheese. When chicken is done add to salad.
I love this salad. Does not need dressing in my opinion

Submitted by:
Autumn

Notes:
Healthy Soup

Servings: Enjoy! xoxo

Ingredients:
Lrg Frying Pan: steam some shredded cabbage and carrots in some sauted minced garlic with 100% olive oil in one pot

Lrg Cooking Pot: add into broiled water some chopped up celery, parsley, onions, red pepper, mashed pumpkin meat… add seasoning for taste (chicken adobo, pepper, and hot whole pepper to boil *…..no salt)

*do not cut open

Directions:
….once veggies are steamed add into the broiling pot with the rest of the ingredients and bring fire to a low heat allowing soup to cook for another 20-30 minutes

Submitted by:
Claudinelle

Notes:
This soup is great if you love artichokes and need something warm to warm you up.

Servings: 5-6

Ingredients:
3 Bags frozen Artichoke Heart
2 quarts fat free chicken broth
1 cup non fat milk
1 TBS powdered garlic
1 tsp salt
1 TBS parmesian Cheese
2 TBS cornstarch
2 TBS water
1 TBS vegie oil

Directions:
in dutch oven or deep soup pot carmelize onion in oil After onions are carmelized Add frozen artichoke hearts stir till mostly defrosted. Add Chicken broth, garlic and salt, bring to just barely a boil. Ck and make sure artichokes are done. Use an immersion blender to puree soup in pot. In separate cup add water and cornstarch mix then add to pot along with milk and cheese. stir till thick and serve. Great warm soup. High Fiber, low carb. Filling without a lot of calories but still satisfying.

Submitted by:
Serena

Notes:
A delightful fall recipe for pork lovers! This pork chop goes perfect with some streamed green beans from the garden!

The packs of pork chops I buy are always in packs of 3, so each chops is approx 6 oz.

Only 5 Weight Watchers Points for 1 Pork Chop!

Calories: 225

Fat: 7.5 g

Carbs: 5 g

Sugar:0 g

Dietary Fiber: 0 g

Protein: 31.5g

Servings: 3

Ingredients:
1 lbs Porkloin Boneless Pork Chops

2 Tbsp Maple Syrup (I used a sugar free variety for low carbs)

1/2 Tbsp Dijon Mustard

1 Tbsp water (more if mixture is thick and sticky)

Directions:
Combine Mustard, Maple Syrup and Water. Brush over chops and bake at 350 degrees F or until meat is done.

Submitted by:
Ms

Notes:
These nutritious energy bars taste absolutely delicious, and they are filled with iron from raisins and wholewheat.

Servings: 12

Ingredients:
butter; coconut oil; stevia; 6-8 medjool dates, 2 T agave; 2 T yogurt; 1 T egg powder; 1 scoop NHF vanilla whey protein powder; 1/2 tsp vanilla; 1 tsp salt
(The following are approximate measurements) 1 cup wholewheat flour; 1 cup oatmeal; 1 1/2 tsp cinnamon; 1 cup raisins

Directions:
For the oatmeal squares, I don't follow a recipe but I can recall roughly what I did:
Butter the casserole dish & heat oven to 170°F.
Mix 1/2 cup coconut oil, 1 T stevia, 6-8 Medjool dates, 2 T agave, 1 pear pureed, 2 T yogurt, 1 T egg powder, 1 scoop vanilla whey protein powder, 1/2 tsp vanilla, 1 tsp salt
Add wholewheat flour, oatmeal, cinnamon, raisins til texture is thicker than muffins & thinner than cookies
Scoop mix into dish and flatten out with spatula
Bake slowly for approx. 4 hours or until barely golden. They should be soft and chewy.

Submitted by:
Karen

Notes:
These delicious lettuce wraps will leave you full & satisfied without all the fat or calories!

Servings: 6

Ingredients:
1/2 lb Ground Turkey
6 Iceberg Lettuce Leaves
1 Cup Broccoli Florets
1 Cup String Beans
1 Cup Bell Pepper Strips
1 Onion
2 Carrots
—> You can really use any vegetable combination you like or have on hand!
1 tsp Pickled Ginger
1/4 cup Low Sodium Soy Sauce
2 tsp Apple Cider Vinegar - or Rice Vinegar
1 packet PureVia (sugar substitute)
1 tsp Chili Powder
1 Clove Garlic - chopped
Salt & Pepper

Directions:
*Chop all vegetable into bite size pieces
*Move all vegetables to a large sauté pan and add all flavoring ingredients (Ginger, Soy Sauce, Vinegar, PureVia, Chili Powder, Garlic)
*While vegetables are cooking, heat a pan for the ground turkey
*Salt & Pepper both sides of turkey & add to pan; Remove heat after fully cooked through
*Gently open 6 Lettuce leaves on a plate
*Once Turkey & Vegetables are done, fill each leave with turkey & vegetables
*Fold together & Enjoy!

Submitted by:
Dr Marc

Notes:
So delicious! You won’t miss high-fat mashed potatoes again

Servings: 6

Ingredients:
1 Head Cauliflower
1/4 cup Grated Parmesan Cheese
2 Chicken Bouillon Cubes (or powder)
1 Bunch Scallion or Chives- Chopped
"I Can't Believe It's Not Butter" Spray (or any zero calorie butter spray)
Walden Farms Zero Calorie Ranch Dressing
Onion Powder
Garlic Powder
Salt & Pepper

Directions:
*Bring a large pot of water to a boil. Meanwhile, cut cauliflower into florets
*Boil cauliflower florets for 5-6 minutes until well done. Meanwhile, (if using bouillon cubes) crush cubes into a fine powder with a knife (if using powder, measure out about 2 tsp)
*When cauliflower is well done, use a blender or food processor to mash into desired consistency (if using a blender, it works better to do small batches)
*Move all of the mashed/pureed cauliflower to a bowl
*Add Parmesan cheese, bouillon powder, and chopped chives/scallion
*The rest of the ingredients (Butter Spray, Ranch Dressing, Onion Powder, Garlic Powder, Salt, & Pepper) can be added to your desired taste

*You can also serve with sour cream or any of your favorite potato toppings!*

Enjoy!

Submitted by:
Dr Marc

Notes:
Peanut butter Cookies.. Very Yummy!

Servings: 24 small

Ingredients:
1 cup splenda
1 cup natural peanut butter ( smooth or chunky)
1 egg
1 tsp vanilla

Directions:
mix all ingredients in a bowl, at first it will seem as though its runny..then once the egg reacts with the splenda and peanut butter, it stiffens up
bake for 12 mins at 350 degrees

I keep these in the freezer in a ziplock bag. they get crumbly otherwise

Submitted by:
Kelli Jo