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:

Got this recipe idea from an episode of The Biggest Loser.  Delicious and healthy!

http://www.examiner.com/weight-loss-in-national/curtis-stone-biggest-loser-raspberry-cupcake-recipe

Servings: 12-14

Ingredients:
5 egg whites
Pinch salt
3 tablespoons honey
2 teaspoons vanilla extract
¼ cup nonfat Greek yogurt
½ cup whole wheat flour
1 teaspoon baking powder

1 cup nonfat cream cheese, at room temp
1 cup fresh raspberries
Fresh raspberries

Directions:
1. Preheat the oven to 325 degrees.
2. Beat egg whites for 3-4 minutes on medium speed.
3. Up the speed to high, and beat until soft peaks form. Then, add the vanilla extract.
4. Fold in yogurt.
5. Combine the flour and baking powder in a separate bowl.
6. Fold the dry mixture into the egg mixture only a little bit at a time.
7. Spoon batter into cupcake tin, lined with cupcake paper.
8. Bake 15-20 minutes until golden and slightly springy when touched.
9. Remove from the oven and cool the cupcakes at room temp.
10. Puree raspberries in a blender.
11. Strain through a fine mesh strainer and simmer 5-7 minutes in a saucepan. Let cool.
12. Fold puree into cream cheese.
13. Let cupcakes cool. Top with raspberry frosting. Garnish with fresh raspberries if desired.

Submitted by:
Joanna

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:
A simple, quick recipe. Entire entree under 500 calories and 30g Carbs. Weight Watchers Point Value: 9

Calories: 430

Fat: 22g

Carbs: 30g

Protein: 32g

Servings: 4

Ingredients:
1 lbs Beef Stew Meat, extra lean

2 cans of Cream of Mushroom Soup

8 oz of Beef Broth

4 oz of Rotini (Ronzoni SMART TASTE Brand)

Directions:
Combine Mushroom Soup & Beef Broth in crock pot. Add stew meat. Cook @ 200 degrees F for 8-10 hours. Prepare pasta. Serve Beef & Sauce over Pasta.

(Goes great with steamed broccoli w/ bacon pieces)

Submitted by:
Ms

Notes:
this recepie can be fixed for any on the go meal. it is easy, it is light, and oh so tasty!  when cooked this recepie can be frozen and reheated later for those days when you dont have  time to cook.

Servings: serves 6

Ingredients:
1 box of frozen spinach 10oz. (thawed and well drained)
4 large eggs (beaten)
1/4 cup of fat free half and half
1/4 medium onion diced
1/2 bell pepper diced
1/2 medium tomato diced (optional)
1 cup of part skim shredded mozzerella cheese
for breakfast you may choose to add turkey bacon on top with the cheese.

Directions:
preheat oven to 350. grease muffin pan with nonstick cooking spray. thaw the frozen spinach, and drain well by squeezing out all excess liquid. place in a medium bowl. add diced onion. add bell pepper. add tomato (optional) in small bowl beat 4 eggs. add half and half. pour wet mixture in the with the spinach mixture. add 1/2 cup of the mozzerella cheese. mix well. fill muffin pan 3/4 way full and top with remaining cheese.(if desired you may also top it with turkey bacon) bake for 30 minutes or until golden brown and tooth pick comes out clean.

Submitted by:
amanda

Notes:
Nice light meal for anytime during the day. If you cut recipe in half, it makes a good snack.

Servings: 1

Ingredients:
1 cup nonfat Greek yogurt
1/4 banana, chopped
4 Walnut halves chopped
1 tab. crushed cereal ie. Quaker Oatmeal Squares, Brown Sugar
Agave sweetner 2 tea.

Directions:
Mix the sweetner Agave into the yogurt first.
Then add the rest of the ingrediants and put the cereal on top.

Submitted by:
Laura

Notes:
Per Cookie: 5 grams of fat, 63 calories, 2 grams of protein, 0 grams of sugar, 3 grams of carbohydrates, 1 gram of fiber, 2 net carbohydrates.

Servings: 22 cookies

Ingredients:
1/4 cup of softened butter
1 lightly beaten large egg
1 tsp. vanilla extract
1 cup + 1 tbsp. of Splenda
1 1/4 cups of almond flour

Directions:
1. Preheat your oven to 375 degrees F. Beat butter until it is smooth, add your egg and vanilla, then blend. Add ONE CUP of Splenda and the almond flour.
2. Spoon the batter on the baking sheet, and press with a spoon to 1/4 in. thick. Sprinkle with the remaining 1 tbsp. of Splenda. Bake between 9 and 11 minutes or until golden/light brown.

Submitted by:
Sam

Notes:
This is one of my favorites.  All of the ingredients are great detoxifiers, and it tastes great.   you do need to like spinach for this one, but fresh spinach is very different that canned or frozen, so give it a chance!

I have recently started ’sauteeing’ with water instead of oil, because I am tire of grilling, roasting and steaming.  It is actually basically pan steaming when you do it this way, which means that you retain the vitamins in the water because you cook with so little water.  It does take a little finess, and the results are quite the same as they would be with oil, but it is faster than the other methods and is still healthy. 

 I am bad about measurments because I am classically trained and think I know better so if you have questions - please ask!

Servings: 1

Ingredients:
about 2 cups raw spinach (cleaned)
1 - 2 garlic cloves, thinly sliced
1 teaspoon sesame seeds
salt
water

Directions:
add about 2 tbs water to the pan and heat. The water takes place of oil in this recipe.

"sautee" the sliced garlic in the water for 30 sec - 1 min until it starts to release a cooking odor. If you don't like raw garlic, cook it longer until it begins to get translucent.

Add the spinach to pan and toss with tongs. Don't wilt it all the way in the pan - it will continue to wilt as you plate it. When it is almost wilted, season with salt and sprinle with sesame seeds.

Submitted by:
Kate

Notes:

This is an easy, low-carb recipe for boring ‘ol cauliflower.  Like always, add and substitute your favorite herbs and toppings.  Goes great with the salmon baked in foil…

Servings: 4

Ingredients:
-one bag frozen cauliflower florets, thawed
-parmesan cheese
-olive oil
-oregano and or other herbs
-2 cloves garlic, minced
-1/4 cup breadcrumbs (optional)

Directions:
Preheat oven to 400 degrees and mix cauliflower, herbs, garlic, breadcrumbs, and enough olive oil to coat florets. Place florets on baking sheet (I've had luck with foil-covered baking sheet with olive oil cooking spray), add parmesan to your liking, and bake 30-45 minutes or until cauliflower is slightly browned.

Submitted by:
Lauren

Notes:

This is a simplified version of the already simple recipe from Giada De Laurentiis.  You can make however many salmon filets and for me one or two roma tomatoes/filet works, but the proportions are up to you.  Your favorite herbs can be mixed and matched as well.

Servings: 1-?

Ingredients:
-salmon filets
-roma tomatoes, chopped (about one to two per filet)
-2 shallots or ~1/2 onion, chopped
-oregano, 1 tsp
-thyme, 1 tsp
-salt and pepper
-olive oil
-one medium lemon, juiced

Directions:
Preheat oven to 400 degrees and mix the tomatoes, shallots/onions, lemon juice, and herbs in a bowl. Rub filets with olive oil, salt and pepper. Place filets oil-side down on separate pieces of foil large enough to wrap around and close. Add tomato mixture atop each filet and enclose them in the foil. Place in a baking pan (one with edges in case foil breaks) and bake for about 25 minutes or until salmon is thoroughly cooked. When done you can serve in or out of the foil packets.

Submitted by:
Lauren