Notes:
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Servings: health
Ingredients:
Weight Loss
Directions:
Weight Loss
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!!
Notes:
This healthy dish features Basa, a type of catfish native in Asia. Sometimes Basa is sold as bocourti, river cobbler, panga, or pangassius and is considered very mild in flavor. Complimenting the fish, a “vegetable flash,” or quickly cooked vegetables, are served.
Servings: 4
Ingredients:
For Buttermilk Glaze: 250ml Buttermilk 5 ml Dijon mustard 30 ml fresh lemon juice 3 sprig freshly chopped thyme 15 ml freshly chopped Italian parsley Salt and pepper to taste (Mix all ingredients together until homogenous) For Pepita Crackle: 60 ml toasted pumpkin/pepita seeds (350 F for approx 20 minutes, until deeply brown and crisp) 60 ml dry panko bread crumbs Salt and pepper to taste (Once pepita are toasted, blend in a food processor until fine. Mix all ingredients well.) For shoestring vegetables: (serves 3 to 4) 1 Carrot, Large Peeled , quickly blanched 1 Zucchini, Large Green, quickly blanched 1 Daikon Root, Med Peeled, quickly blanched 1 Bell Pepper, Red (Prepare all except pepper by passing through a stainless steel mandolin julienne blade. Julienne red pepper by hand with a sharp French knife) 10 ml, Whole Salted butter Salt and pepper to taste
Directions:
Preheat oven to 400 F Clean and debone Basa fillet to 7 oz portions ensuring that skin and scales are removed. Pat dry with paper towel. Season lightly with salt and pepper. In a very hot non stick pan, sear Basa fillet in canola oil on both sides until golden brown. Remove from pan and allow 2 minutes of cooling. Carefully dredge Basa in the Buttermilk glaze to ensure a thick, even coating. Rest Basa on a baking sheet line with parchment paper. Press pepita crust over the top side of the Basa and bake preheated oven for 6 to 9 minutes, until Basa is flaky to the touch. Do not flip or turn Basa during the cooking process. For Plating: Heat a pan with butter until melted and bubbling. Allow butter to brown slightly. Season pan with salt and sautee red pepper julienne for approx 15 seconds Add remaining blanched shoestring vegetables and sautee very hot until fully cooked (approx 20 seconds) Season to taste
Notes:
Delicious and Easy, Definitely Healthy! If you’ve never tried Bok Choy you’re really missing out!!
It says it serves four, but I can cook this up and eat it as my total dinner or lunch. The estimated nutritional information is below. The way I make it is even than shown though, because I tend to half the oils, the original receipe came out really greasy
Takes about 20 minutes.
NUTRITION ESTIMATE: 90 Calories, 5 g Tot Fat, 1 g Sat Fat, 12 g Carb, 2 g Fiber, 1 g Sugar, 66 mg Calcium, 2 mg Iron, 622 mg Sodium, 0 mg Cholesterol, 2 g Protein, Weight Watchers Old Points 2, PointsPlus 3
Servings: 1-4
Ingredients:
1 tablespoon sesame seeds, toasted (optional)
1 teaspoon peanut oil (just enough to coat the bottom of your pan)
1 pound baby bok choy, ends trimmed, halved lengthwise
3 cloves garlic, minced
1/2 tablespoon fresh ginger
2 green onions, chopped
GLAZE
1 tablespoons rice vinegar
1 tablespoons soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon sugar
Directions:
Toast the sesame seeds (if you're using) in a dry non-stick skillet to golden. Set aside.
Add the peanut oil to the skillet and let heat on MEDIUM HIGH. When it's hot, add the bok choy, cut side down, interweaving so the stems touch the skillet, the greens stay on top. Let brown for 3 - 4 minutes. Turn over and cook a minute. Transfer to a platter. (While they're cooking, assemble the glaze ingredients in a small bowl.)
Add the garlic, ginger and green onion to the skillet, let cook 1 minute. Add the glaze ingredients and cook til just beginning to thicken, about 1 minute. Return the bok choy to the skillet, cut side down and cook for a minute or two. Return to the serving platter, sprinkle with sesame seeds. Serve immediately.
Notes:
Sea food is always a healthier option as shell fish and ocean fish are high in zinc, low fat and helps skin develop a glossy coating.
Its essential to know the limit of your ingredients. I have used margarine in this however you must think if it is a downfall in your diet use alternatives, such as coat with garlic, chilli and olive oil, if you need a creamier flavour use low fat plain Greek yoghurt.
It is good to do some sort of exercise before this meal such as a walk on the beach or maybe a few crunches, softening your muscles will help you absorb all the important nutrition in a very healthy meal.
Servings: 2
Ingredients:
Prawns- half a kilo will allow 7 prawns to 5 skewers give or take which cost me $5
lettuce- just a few shredded leaves
1/2 tomato
2 spoons of avo
chili flakes
onion- 1/4
All up should only cost you $7 altogether for 2 people with salads obviously left over, however will also cut costs on your next meal.
Directions:
Peel all prawns cutting off the head and tail
place on skewers, usually allows 6-7
place on grill plate, or large rectangle wok pan
use extra virgin olive oil over prawns and pan
sprinkle garlic and chilli flakes of the prawns
( do this twice for once now and when turn over)
prepare salad to your liking as it is very basic
seasoning optional
Notes:
The taste of warm apple pie and creamy ice cream minus the calories.
Servings: 1
Ingredients:
1/2 granny smith apple, 1/4 tsp cinnamon, 1/2 Tbs dark brown sugar, 1/2 cup dreyers slow churned vanilla bean ice cream
Directions:
cut apple into bite size pieces, warm in skillet until tender, sprinkle cinnamon over the apples (use less if you like a lighter cinnamon flavor), add dark brown sugar…heat until the sugar melts into a syrup. Pour mixture over ice cream. It smells and tases just like a fresh baked pie. I like to use a fancy glass to serve for a nice presentation.
Notes:
A different take on fajitas using canned tuna. Alternatively, you can use salmon, however the points value may change slightly. This is a “modified” Weight Watchers recipe.
Servings: 4
Ingredients:
4 oz part-skim mozzarella cheese
1 tsp chili powder
3/4 tsp table salt
1 Tbsp canola oil
2 Tbsp fresh lime juice
1 cup(s) onion(s), Large onion, sliced
8 small corn tortilla(s)
1/8 tsp cayenne pepper
4 Tbsp Naturally Fresh Salsa, medium
1 tsp McCormick Ground cumin
7 1/2 serving(s) Fish, tuna, canned in water, drained (GV brand), can, 3 Cans = 7 1/2 servings
4 1/2 serving(s) Peppers, bell, strips, frozen
Directions:
1. Combine tuna, lime juice, cumin, chili powder, salt, and cayenne (I use dried Chipotle pepper) pepper in bowl. Toss to coat.
2. Heat the oil in a large, nonstick skillet over medium high heat. Add the bell peppers (14oz package of frozen pepper strips), and onion. Cook, stirring occasionally, until the vegetables begin o soften (4 to 5 minutes). Stir in the tuna mixture and cook, stirring until the tuna is warm (do not overcook the vegetables).
3. Warm 2 corn tortillas (e.g., microwave, nonstick skillet). Spoon about 1/2 cup of tuna mixture onto each tortilla. Top with salsa and 1/2 oz of mozzarella (e.g., 1/2 oz per tortilla).
PER SERVING: 2 fajitas (7 points)
Notes:
A “mock” chili (not spicy unless you make it so) that combines a long-grain, organic rice and various kidney, pinto (if you wish), and red beans to create a very healthy, high protein, low-fat, low calorie main meal that will fill you up and stick with you. This recipe is also “budget friendly” and can be made in bulk (i.e., a week’s worth) for approximately $10.00. This was created as a Weight Watchers recipe and equates to approximately 1 point per cup (serving size). As prepared below, you’ll get approximately 20, 1-cup servings.
Servings: 25.5
Ingredients:
4 serving(s) Yoga, rice, long-grain, organic (1 cup dry)
3 1/2 serving(s) Great Value, beans, red, canned, 1/2 cup (1 can, 15.5 oz)
3 1/2 serving(s) Great Value, beans, kidney, canned, 1/2 cup (1 can, 15.5 oz)
3 1/2 serving(s) Great Value, beans, red, canned, 1/2 cup (1 can, 15.5 oz)
7 serving(s) Great Value, tomatoes, diced, 1/2 cup (2 cans, 29 oz)
4 serving(s) Honeysuckle White, turkey, ground, 85/15 (16 oz roll)
Crushed Garlic (to taste)
Salt, Pepper, Italian Seasoning (to taste)
Directions:
1. Cook rice according to directions on package until rice is slightly firm. Remove from heat.
2. In a skillet with a small amount of olive oil, cook up ground turkey. I like to add italian seasoning, garlic, and a little bit of chili powder to the meat while it is cooking for added flavor.
3. Add diced tomatoes, rice, and beans to skillet with ground turkey. If you want additional "juice" in the mixture, you can add 1 can of the italian stewed tomatoes, but it will change the points value slightly.
4. Cook until well heated, and serve.
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
Notes:
So yummy! My very own creation. I was craving something gooey and cheesey and I decided a quesadilla was the way to go. Since the chicken package did not have any nutrional info, I have to guess the points value. My best guess would be that it would be 2 points for a serving.
Servings: 1
Ingredients:
Chicken (2 points per serving. I used chicken tenders. I cooked the entire package that consisted of 8 tenders. I only used two pieces for one quesadilla. Can we say leftovers?)
Taco Sauce-Taco Bell brand (4 tablespoons= 0 points)
Jalapeno's- Store brand (1 oz= 0 points)
Black beans- Store brand (1/2 cup= 1 point)
Cheese- Kraft 4 cheese mexican blend (1/4 cup= 2 points) I used two 1/4 cup servings. I like mine very cheesey.
Tortilla- Mission ( 1 point for 2 corn tortilla's)
8 point quesadilla. Remember it will be 6 points if you only use one 1/4 cup serving of cheese. And the chicken points amount is a guess.
Directions:
Cook chicken to your liking. I did not use any seasoning. I swirled a teaspoon of extra virgin olive oil in the pan.
Once chicken is cook, shred it with a knife. Try not to have chunks since it will be harder to make the quesadilla flat.
Mix chicken in with taco sauce.
Blend black bean mixture in a food processor so that it becomes a spread. I used the magic bullet. I used 1 teaspoon of olive oil and a dash of lemon juice so the beans would not be too dry.
Roughly chop jalapeno's and add them to the black beans.
Spread black bean jalapeno mixture onto both tortilla's.
Spread chicken mixture onto one of the tortilla's.
Sprinkle cheese onto one of the tortilla's.
Place tortilla with just the black bean mixture on top of the other tortilla.
Grill on stove on medium heat until tortilla's edges become crispy and cheese is melted. (5 minutes)
Cut in half.
Drizzle a tablespoon of taco sauce over the quesadilla.
ENJOY!
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