Chili

Ingredients:
3/4 tsp. olive oil
1/2 lb. lean ground beef
1/2 cup chopped onion
1/2 cup red bell pepper
1 cup water
1 (15 ounce) can crushed tomatoes
1 (16 ounce) can kidney beans, drained and rinsed
1/2 tbsp. garlic, minced
1 tbsp. chili powder
1/4 tsp. paprika
1/4 tsp. dried oregano
1/4 tsp. ground cumin
1/4 tsp. cayenne pepper
salt and pepper, to taste

In large pot, brown ground beef, onions and pepper in olive oil. Add water, crushed tomatoes, and garlic. Mix well.  Add seasonings. Bring to a boil. Reduce heat. Cover and simmer for 45 minutes.

Makes 4 servings.

Recipe by: points-plus-recipes.blogspot.ca

Reasons to be fit #0092

Low Calorie Sloppy Joes

Ingredients:

1lb extra lean ground beef (96%lean/4%fat)

6 low calorie bread rolls, toasted (I used Trader Joe’s Ciabatta Rolls)

1 28oz can diced tomatoes

1 small onion, diced

1 small red bell pepper, finely chopped

3 cloves garlic, minced

1 tbsp steak seasoning blend

1 tbsp Worcestershire sauce

1 tbsp red wine vinegar

1/4 cup ketchup

2 tbsp tomato paste

1/2 tsp black pepper

Directions:

Spray a large, nonstick skillet with non-fat cooking spray and set over medium high heat. Add in onions and garlic and sauté until just becoming tender, about 3 minutes.

Add in the ground beef, steak seasoning and pepper, and cook, while breaking apart, until meat is cooked through browned.

Add in bell peppers, vinegar and Worcestershire sauce and reduce heat to medium. Cook for another 5 minutes.

Stir in diced tomatoes, ketchup and tomato paste. Cook for another 5-8 minutes.

Using a large spoon, pile sloppy joe meat onto bun bottoms and cover with bun tops

Serves: 6 -- Serving Size: 1 Sloppy Joe sandwich -- WW points: 5 points 

Grilled Balsamic Flank Steak

Ingredients:
1/4 cup Balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons brown sugar
1 garlic clove, minced
1 lb. flank steak
salt and pepper

Directions:
Combine first four ingredients in a large ziplock bag. Add steak, turn to coat; marinate for 30 minutes at room temperature. Grill until desired doneness. Let stand, covered loosely with foil for 10 minutes, before cutting in thin strips against the grain.

Recipe by: pointlessmeals.blogspot.ca 

Serves: 4 

Tex-Mex Beef Tacos

Ingredients:

• Cooking spray
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 pound ground sirloin
• 1 cup frozen whole-kernel corn
• 1/2 cup water
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (8-ounce) can tomato sauce
• 1 to 3 drained canned chipotle chiles in adobo sauce, chopped
• 10 (8-inch) fat-free flour tortillas

Directions:

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and simmer 10 minutes. Warm tortillas according to package directions. Spoon 1/2 cup beef mixture into each tortilla.

Recipe by: cookinglight.com 

Serves: 10 -- Serving Size: 1 taco -- WW points: 5 points per serving 

Classic Meatloaf

Ingredients:

• Cooking spray
• 1/2 cup chopped onion
• 6 tablespoons ketchup, divided
• 1/2 cup panko (Japanese breadcrumbs)
• 1/4 cup chopped fresh flat-leaf parsley
• 1 teaspoon Worcestershire sauce
• 3/4 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 pound ground sirloin
• 1 large egg white

Directions: 

1. 1. Preheat oven to 350°.
2. 2. Heat a small skillet over medium heat. Coat pan with cooking spray. Add onion to pan; cook 6 minutes or until tender, stirring occasionally. Remove from heat; cool slightly. Combine onion, 3 tablespoons ketchup, and remaining ingredients in a bowl, and gently stir just until combined.
3. 3. Place meat mixture on a baking sheet coated with cooking spray; shape into an 8 x 4-inch loaf. Brush top of loaf with remaining 3 tablespoons ketchup. Bake at 350° for 35 minutes or until a thermometer registers 160°. Let stand 10 minutes; cut into 8 slices.

Recipe by: cookinglight.com 

Serves: 4 -- Serving Size: 2 slices -- WW points: 6 points per serving 

Grilled Chicken Bruschetta

Ingredients:

• 3 medium vine ripe tomatoes
• 2 small cloves garlic, minced
• 1/4 cup chopped red onion
• 2 tbsp fresh basil leaves, chopped
• 1 tbsp extra virgin oil
• 1 tbsp balsamic vinegar
• kosher salt and fresh cracked pepper to taste
• 3 oz part skim mozzarella, diced
• 1.25 lbs (8 thin sliced) chicken cutlets

Directions:

Combine onion, olive oil, balsamic, salt and pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight. Toss in the cheese when ready to serve.
Season chicken with salt and fresh pepper. Grill the chicken cutlets on your indoor or outdoor grill, top with bruschetta and serve.

Recipe by: skinnytaste.com

Sweet and Spicy Citrus Tilapia

Ingredients:
     4 (6-ounce) tilapia fillets

Cooking spray

1/2 cup fresh orange juice (about 1 orange)

3 tablespoons fresh lime juice

1 tablespoon brown sugar

1 tablespoon extra-virgin olive oil

2 teaspoons lower-sodium soy sauce

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon black pepper

1/4 teaspoon ground red pepper

2 garlic cloves, crushed

1/2 teaspoon paprika

 

Directions:

 

Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes

 

Preheat broiler.

Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish.

Recipe by: cookinglight.com

Parmesan-Crusted Tilapia

Ingredients:
3/4 cup freshly grated Parmesan cheese

2 teaspoons paprika

1 tablespoon chopped flat-leaf parsley

4 tilapia fillets (about 1 pound total)

1 lemon, cut into wedges

 

Directions:

Preheat the oven to 400 degrees . In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.

 

Recipe by: rachelraymag.com

Crock Pot Santa Fe Chicken

Ingregients:

24 oz (1 1/2) lbs chicken breast

14.4 oz can diced tomatoes with mild green chilies

15 oz can black beans

8 oz frozen corn

1/4 cup chopped fresh cilantro

14.4 oz can fat free chicken broth

3 scallions, chopped

1 tsp garlic powder

1 tsp onion powder

1 tsp cumin

1 tsp cayenne pepper (to taste)

salt to taste

Directions:
Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top.

Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over rice or tortillas and your favorite toppings.

Serving size: 1 cup -- 3 points per serving

Recipe by: skinnytaste.com

Crock Pot Beer Chicken

Ingredients:

2lbs skinless, boneless chicken breasts (I used 8 breasts, 4oz ea)

1 bottle or can of your favorite beer (I used Guinness)

1 tsp salt

1 tsp garlic powder

1 tbsp dried oregano

1/2 tsp black pepper

 

Directions:

Place all ingredients in the crock pot, and cook on high for 4-5 hrs, or low for 6-8 hrs.

Feel free to change out the spices and herbs and use whatever you’d like.

Makes 8 servings. 3 points per serving.

Slow-Cooker Jambalaya

Ingredients:
8 ounces (1/2 pound) boneless skinless chicken breast
16 ounces frozen bell pappers and onions
8 ounces smoked turkey sausage, halved lengthwise and cut into 1/2 inch slices
2 cups water
1-14 1/2 ounce can diced tomatoes with peppers, undrained
8 ounce package jambalaya rice mix

Directions:
Cut chicken into 1/2-inch strips. Place frozen vegetables in a 3-1/2- or 4-quart slow cooker and top with chicken strips and turkey sausage. Add water, undrained tomatoes, and seasoning packet from rice. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Stir in rice. Cover and cook about 45 minutes more (if using low-heat setting, turn to high-heat setting), or until most of the liquid is absorbed and the rice is tender.

Recipe by: fitnessmagazine.com

Cheesy Chicken and Rice Bake

Ingredients:

2 whole skinless boneless breast, cooked and cubed
4 cups cooked brown rice
1 cup frozen corn
15 ounces canned black beans, rinsed and drained
1 cup low fat plain greek yogurt or light sour cream
4 ounces canned green chilies
1/2 cup salsa
1 cup 2% shredded cheddar cheese, plus more for topping
2 tbsp. fresh cinlantro for garnish

Directions:
Preheat oven to 350F. In a large bowl, combine all ingredients except for cilantro and mix thoroughly to combine. Make sure the yogurt/sour cream and cheese are stirred in throughout the entire bowl. Season with salt and pepper if desired. Transfer to an oven-safe dish and top with extra cheese if you would like. Bake for 20-25 minutes, or until heated through. Garnish with chopped cilantro.

Extra Extra: Season chicken breast with 1/2 tsp. cumin, 1/4 tsp. paprika, 1/4 tsp. cayenne and salt OR you can use a taco seasoning packet.  Bake at 400 degrees for 30 minutes.

Recipe by: tastykitchen.com

Kind-of-Skinny Chicken and Broccoli Alfredo

Ingredients:

3 boneless, skinless chicken breasts, grilled and cut into chunks (about 2 cups)

2 cups roasted broccoli florets

8 ounces Smart Taste pasta

2 tablespoons extra virgin olive oil

2 teaspoons minced garlic

2 tablespoons flour

1 cup fat-free, low sodium chicken broth

1/4 cup plain 0% greek yogurt

1/4 cup skim milk

1/4 teaspoon pepper

1 pinch ground nutmeg

3/4 cup freshly grated Parmesan cheese

 

Directions:

In a pot of boiling, salted water, cook the pasta according to package directions. Drain and set aside.

In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes.

Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup Parmesan.

Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

 

 

Cinnamon Sweet Potatoes with Vanilla

Ingredients:
3 lb sweet potatoes, peeled and cut into approximately 3" chunks
1 C reduced-sodium chicken broth
1/2 tsp ground cinnamon
2/3 C fat-free milk 
1 tbsp butter
1 tsp vanilla extract

Directions:

1. Put potatoes and broth in large pot with tight-fitting lid and bring to a simmer over medium heat. Cook until potatoes are fork-tender, about 25 minutes.

2. Add cinnamon, milk, and butter.

3. Mash in food processor or with handheld masher until smooth. Add vanilla extract and season with salt and freshly ground black pepper to taste.

Makes 8 servings. 2 points per serving

Recipe by: womenshealthmag.com

Makeover Corn Casserole

Ingredients:

• 8.5 oz corn muffin mix
• 15.25 oz can sweet yellow corn, drained
• 14.75 oz can sweet corn cream style
• 16 oz fat free Greek yogurt
• 1/4 cup melted light butter (Land O Lakes Whipped)
• 1/2 cup egg whites
• cooking spray (I used Smart Balance)

Directions:

Preheat oven to 350°. Spray an 9 x 13 baking dish with cooking spray.

In a large bowl combine all the ingredients and mix with a spoon, it will be fluffy and you will think you did something wrong, don't worry, you are doing fine. Pour into baking dish and bake 55-60 minutes, or until the edges are golden. Let it cool a few minutes before cutting.

Makes 15 servings.  4 points per servings 

Recipe by: skinnytaste.com 

Slim Potato Casserole

Ingredients:
1 (32oz) bag frozen SHREDDED Hash Browns
1 1/2 cups plain Greek Yogurt
1/2 cup Chicken Broth
1/2 cup Milk (at least 2%)
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Season All Salt
1/2 tsp Italian Seasoning
1/2 tsp Black Pepper
1 cup Shredded Cheese 
Salt and Pepper to taste

Directions:
PreHeat Oven to 350 degrees.

Combine all ingredients into a large bowl.  Grease a 9 X 13 glass or ceramic (no metal!) baking pan with cooking spray.  Pour potato mixture into baking pan and spread evenly.  Bake uncovered for 55 min.

Recipe by: thespottedlamb.com

Marinated Vegetable Salad

Ingredients:
2 medium tomato(es), or 4 plum tomatoes
1 medium pepper(s), green, bell
1 small zucchini, thinly sliced
1/4 cup(s) onion(s), red, thinly sliced
2 tablespoon parsley
2 tablespoon oil, olive
2 tablespoon vinegar, balsamic
2 tablespoon water
1 tablespoon thyme, fresh, or 1 teaspoon dried thyme
1 clove(s) garlic, minced
nuts, pine nuts

Directions:
1. Cut tomatoes into wedges. Cut sweet pepper into small squares. In a medium bowl, combine tomatoes, sweet pepper, zucchini, red onion, and parsley; set aside.

2. For dressing, in a screw-top jar, combine oil, vinegar, the water, thyme or basil, and garlic. Cover; shake well. Pour over vegetable mixture. Toss lightly to coat.

3. Let mixture stand at room temperature for 30 to 60 minutes, stirring occasionally. (Or cover and chill for 4 to 24 hours, stirring once or twice. Let stand at room temperature about 30 minutes before serving.) If desired, garnish with pine nuts. Serve with a slotted spoon.

6 servings : 65 calories per serving 

Nacho Supreme

Ingredients:
1 tsp. olive oil
1 onion, finely chopped
1 garlic clove, minced
1/2 lb. ground turkey/chicken breast
2 Tbsp. taco seasoning mix
15 1/2 oz. can black beans, rinsed & drained
8 ounce jar taco sauce
Six 6-inch corn tortillas, cut into quarters
1/2 cup shredded reduced-fat cheddar cheese
1 Tbsp. sliced pickled jalapenos, chopped
1 tomato, diced
2 scallions, chopped
2 Tbsp. chopped fresh cilantro

Directions:1. Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the onion and garlic. Cook, stirring occasionally, until softened, 3 to 5 minutes. Add the chicken or turkey and the seasoning mix. Cook, breaking up the turkey/chicken with a wooden spoon, until browned, about 6 minutes. Stir in the beans and taco sauce. Cook, stirring occasionally, until the flavors are blended, about 5 minutes. Remove from the heat and set aside.
2. Preheat the broiler. Arrange the tortilla pieces in one layer on the broiler rack; spray the tortillas lightly with nonstick spray. Broil 4 inches from the heat, turning frequently, until crisp and golden, about 4 minutes.
3. Transfer the tortilla chips to a 9×13-inch broiler proof baking pan. Spoon the turkey/chicken mixture evenly over the chips. Sprinkle with the cheddar and jalapenos. Broil 4 inches from the heat until the filling is hot and the cheese is melted, about 2 minutes. Top with the tomato, scallions, and cilantro. Serve at once.

Makes 6 servings - 4 points each 

Lighter Tastes Like Lasagna Soup

Ingredients:
2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 (32-ounce) container chicken broth
1 (15-ounce) can tomato sauce
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles (about 4 noodles)
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)
1 (14 1/2-ounce) can petite diced tomatoes

Directions: 
Heat the oil over medium-high heat in a large nonstick saucepot or Dutch oven. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8 – 10 minutes. 

Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles; bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10 – 12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks, if using. (whole-wheat lasagna noodles take a little longer to cook.)

Serving Size: 1 cup -- 5 points 

Recipe by: Thedeenbros.com

Crusted Honey Mustard Chicken

Ingredients:
Cooking Spray
2/3 cup light Honey Mustard dressing
1/8 tsp. salt
1/8 tsp. pepper
2 tsp. parsley
1 medium scallion, thinly sliced
1 cup Cornflake crumbs
1 pound boneless skinless chicken breast, about 4 pieces

Directions:

• Preheat oven to 425°F. Coat a shallow pan with cooking spray.
  
• In a small bowl, combine honey mustard dressing, salt, pepper, parsley and scallions; remove 1/3 cup and set aside.
  
• Place Cornflake crumbs in a shallow bowl. Dip chicken into dressing mixture and then cornflake crumbs; place in prepared pan.
  
• Bake until chicken is golden and no longer pink in center, about 15 minutes.
  
• Drizzle remaining dressing mixture (the 1/3 cup that was set aside) over chicken breasts and serve. 

Recipe by: Weightwatchers.com 

Weight Watchers Parmesan Chicken Cutlets

Ingredients:
1/4 cup parmesan cheese, grated
2 tablespoons dried Italian seasoned breadcrumbs
1/8 teaspoon paprika
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon fresh ground pepper
4 boneless skinless chicken breasts (about 1 pound)

1. Preheat oven to 400 degrees.
2.In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.
3.Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
4.Arrange on nonstick baking sheet.
5.Bake until chicken is cooked through, 20-25 minutes.

4 points per chicken breast 

Recipe by: Food.com