Notes:

Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.

Servings: 4

Ingredients:
1 small red onion, thinly sliced
1/4 cup balsamic vinegar
4 10-inch whole-wheat tortillas
1 cup shredded sharp Cheddar cheese
8 slices deli turkey, preferably smoked (8 ounces)

Directions:
1.Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
2.Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.
I got this yummy recipe at http://www.eatingwell.com/

Submitted by:
Shanti

Notes:
Mango salsa

Servings: 4 or 5

Ingredients:
1 good size mango diced
1 large or 2 small avocados diced
1 onion diced
1 large or 2 small tomatos diced
2 tbs olive oil
1 ts minced garlic
1 bell pepper diced
salt to taste
1 lime

Directions:
Just dice everything up and put in a bowl. Mix in juice of 1 lime and mix. Place bowl in fridge for about an hour and it is awesome on tortilla chips or chicken/fish.

Submitted by:
jennifer

Notes:
Two things always seem to top dieters’ “No” lists that really don’t have to: creamy soups, and cheese. Using frozen vegetable side dishes available at the store and readily available leftovers, however, means you can have creamy, cheesy soup guilt-free! It’s healthy, filling, satisfies that need for cheese, and at only 104 calories per cup, you could have seconds and still not go off track.

Servings: 5

Ingredients:
1 1/2cup unsweetened almond milk
1/2 cup cooked wild rice -60
3 tbsp corn starch -30
1 4oz boneless, skinless chicken thigh cut to tiny pieces -180
1 pack Green Giant Broccoli and Cheddar (the small 2 serving pack) -120
1oz diced carrots -10
1/2 small whie onion -15
2 tbsp olive oil -10

Directions:
Cook the cheddar and broccoli in the microwave for about 4 1/2 minutes so the cheese doesn't burn. Meanwhile, in a medium pot, cook chopped onions, carrots and chicken on medium heat, stirring constantly to cook evenly. Since the chicken is cut small, it should only take 5-6 minutes. When the chicken is done and the onions are soft, add the wild rice, the broccoli and cheese from the packet, 1 cup of the almond milk, and about 3 1/2 cups of water. Bring the heat to medium high and stir regularly to mix everything well. Add salt, white pepper, garlic, celery salt and a little marjoram. Let this cook about 4 minutes until the liquid is consistent, even though it will seem watery. Mix the cornstarch with the remaining half cup of cold almond milk and blend with a fork until liquid is smooth. Turn the heat down to medium low and stir in the cornstarch mixture, stirring the pot constantly to blend as it thickens. Allow to simmer for 2-5 minutes until soup is creamy.

The whole pot is 520 calories, and makes about 5 1cup servings. Enjoy!

Submitted by:
Sannie

Notes:
When dieting, creamy soups are usually a no-no, but in this case, at less than 150 calories per cup, you have all the more reason to say YES! Hot, thick and creamy, packed with chicken and veggies, this is the perfect soup for chilly days and how to get rid of leftovers without making another stir fry.

Servings: 4.5

Ingredients:
1/4 cup cooked wild rice - 45 calories
1 package Lightly Sauced Garden Medly veggies from Green Giant - 120 calories
4oz leftover cooked chicken - 220 calories
1/2 small yellow onion, sliced thin - 15 calories
1 cup unsweetened Almond milk - 40 calories
1/2 cup flour - 200 calories

Directions:
In the microwave, cook the garden veggies according to the package instructions. Shred your leftover chicken (I had half a leftover cornish hen here) and put them in a medium pot along with your rice, sliced onion and steamed veggies when they're done. Add 1cup almond milk and enough water to cover, about 3 cups or so. Set the heat to medium and let the onions cook slowly. Add sea salt, pepper, minced garlic, savory, marjoram and any other herbs you would usually dress your chicken with. Stir occasionally until it all begins to head, and then raise temperature to medium-high and bring to a boil. Boil for 5-10 minutes. Meanwhile, in a mixing cup, mix the flour with cold water using a fork or whisk until smooth; don't sprinkle the flour into the boiling water or they'll become globs. Once smooth, lower the heat back to medium and add the flour mix, stirring constantly. Leave it at medium for 2-3 minutes, and then drop to medium low to allow to simmer and thicken.

Serve hot and enjoy 142 tasty calories per cup!

Submitted by:
Sannie

Notes:
Morning Healthy breakfast

Servings: makes 5-6

Ingredients:
4 egg whites
1 whole egg
Hot sauce/ or spices per your liking
frozen chopped spinich (thawed and squeeze out extra water)

Directions:
Place a layer of spinich in muffin/cup cake pan
cover with egg + Hot sauce mixture
bake at 350 for approx 15min or until eggs are browned

Submitted by:
krisitn

Notes:
One of the things I miss about California is fish tacos, but I know how easy it is to take something as healthy as that and overload it with fat and calories (Helloooooo ranch). This tuna burrito is flexible in that it can make two small burritos or one big one and still be a guiltless lunch, as well as covering the major food groups in one go. Feel free to swap the tuna out for cod, whiting, tilapia, or any other low-calorie white fish and just adjust the calories you’re taking in with them; same can be applied to your wraps. I just used what was handy, but if you can find lower calorie wraps go right ahead and use those instead.

Servings: 2

Ingredients:
Large burrito wrap - 173 calories
1 can tuna in water - 100 calories
1/8 cup chopped seeded tomato - 5 calories
1 thin slice of onion - 4 calories
1/2 iceburg lettuce - 4 calories
3 tbsp chopped bell pepper - 6 calories
1 tbsp balsamic vinaigrette - 30 calories
Salt, pepper, garlic, adobo to taste

Whole shebang: 322 calories
Half: 161

Directions:
Take well-drained tuna and place it in the center of your wrap. Cover in lettuce and veggies, season to taste and splash on dressing. Fold in the sides, roll and wrap!

Submitted by:
Sannie

Notes:
This low calorie meal is colourful, aromatic, and massively satisfying. And for only 143 calories per serving that’s packed with protein and vitamins, you couldn’t ask for more in a healthy lunch! Sweet and tangy light brown chicken breast with colourful tri-colour bell peppers, onions and carrots are visually appealing and very good for you, and all sauteed together before cooking down in balamic vinegar and honey. It sounds indulgent and tastes it, but really it has fewer calories than a grocery store chicken chef salad.

Servings: 2

Ingredients:
1 4oz chicken breast (140 calories)
1/4 onion, cut into slices (24 calories)
4oz mixed chopped or sliced tri-colour bell peppers (30 calories)
1/4 medium tomato, seeded and chopped (6 calories0
3oz carrot, chopped, sliced or matchstick (35 calories)
3 tbsp Balsamic vinegar (30 calories)
1 tsp honey (21 calories)

Directions:
In a large saute pan, liberally coat the pan in 0 calorie cooking spray with heat to medium high. Place the whole breast, and all veggies except the tomato and let them sit long enough for the chicken to cook mostly through on one side, about 3-4 minutes. Occassionally stir the veggies so they don't stick or burn. Turn the chicken over and start cooking through that side, another 2-3 minutes while stirring the veggies occasionally. Once the chicken is solid enough to stab with a fork and no longer raw outside, remove it from the pan.

Slice the breast lengthwise, and then into thin strips and then retrun them to the pan. Stir them into the veggies. Season with garlic, sea salt and pepper and give another spritz of 0 calorie cooking spray if anything is starting to stick. Once the veggies are tender add your balsamic vinegar, honey, tomatoes and about 1/8-1/4 cup of water. It will look like a lot but don't worry, that will help it cook down. Turn your head up and stir constantly. There will be a lot of steam coming off the pan and food as the liquids cook down and reduce. This should take about 5-7 minutes for it to cook down and thicken. Once the liquids have reduced to about a quarter of their initial amount, it should look like a decent sauce. Remove it from heat.

Serve it over 1/2 cup of wild rice for an extra 94 calories and 2g protein, or over a bowl of salad greens for a spicy sweet hot/cold salad! The whole pan by itself is only 286 calories, so if you're really hungry, you can chow down on the whole thing and still go away guilt-free :3 But one pan makes enough for two small bowls. If you're doing WW, each serving without wild rice is only 3 points. Enjoy!!

Submitted by:
Sannie

Notes:
A quick step and safe to get weight loss effective..

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Servings: 1

Ingredients:
any

Directions:
any

Submitted by:
Cory

Notes:
all natural yummy granola

Servings: 4 bags

Ingredients:
9 grams of oats (rolled)
2.5 grams almonds
2.5 grams walnuts
2.5 grams pecans
2.25 grams of canola oil
2.5 grams of maple syrup
3.5 grams of honey
1 tsp. cinnamon
1 tsp. salt
2-3 grams of raisins
2-3 grams of cranberries (dried)

Directions:
preheat your oven to 350 degrees, in a sauce pan on medium low temp stir liquid ingredients until combined (do not boil or honey will crystallize) in a bowl combine all dry ingredients (except raisins and cranberries) then pour liquid ingredients over dry ingredients and stir together. spread granola out on a baking pan lined with parchment paper and cook for 10 minutes, pull out of oven and stir granola around then bake for another 5 minutes. let cool and then add cranberries and raisins.

Submitted by:
Chalet

Notes:

Acorn squash can look intimidating at the store but it’s really easy to make and very delicious!!  (I watched a youtube video to learn how to cut it in half safely).  It’s quite filling.  You can make it vegan by omitting the butter and trying oil.

Servings: 4

Ingredients:
Ingredients
2 medium acorn squashes (3 1/2 to 4 pounds)
3 tablespoons butter
1/3 cup brown sugar
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
10 sprigs fresh thyme

Directions:
Directions
Preheat oven to 425° F.
After trimming the ends, slice the squashes in half lengthwise. Scoop out the seeds and slice each half into quarters. (Save the seeds to make a toasted snack, or toss them into Roasted Acorn Squash Salad.)
Place the squash slices in a roasting pan and dot with the butter. Sprinkle with the brown sugar, salt, and pepper. Scatter on the thyme. Cover with foil and bake 20 minutes.
Remove the foil and roast 10 minutes more or until the squash is tender. Serve warm or at room temperature
from: http://www.realsimple.com/food-recipes/browse-all-recipes/roasted-acorn-squash-10000000671386/index.html

Submitted by:
marisafleur