Crispy Fish with Lemon Dill Sauce

Ingredients:
2 large egg white, lightly beaten
1 cup Panko crumbs
1/2 tsp. paprika
3/4 tsp. onion powder
3/4 tsp. garlic powder
4 (6 ounce) skinless white fish fillets
1 tsp. black pepper
3/8 tsp. salt
Cooking spray
1/4 cup canola mayo
2 tbsp. finely chopped dill pickle
1 tsp. fresh lemon juice
1 tsp. fresh chopped dill
lemon wedges

Directions:

1. 1. Preheat broiler to high.
2. 2. Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.
3. 3. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.

Recipe by: www.cookinglight.com

Makes 4 servings -- Serving size: 1 fillet + 2 tbsp. sauce -- 5 WW points per serving 

French Beef Stew (Beef Daube Provencal)

Ingredients:
2 tsp. olive oil
12 garlic cloves, crushed
1 (2 pound) boneless chuck roast, cut into 2 inch cubes
1 1/4 tsp. salt, divided
1/2 tsp. fresh black pepper, divided
1 cup red wine
2 cups chopped carrots
1 1/2 cup chopped onions
1/2 cup beef broth
1 tbsp. tomato paste
1 tsp. fresh chopped rosemary
1 tsp. fresh chopped thyme
1 (14.5 ounce can) diced tomatoes
1 bay leaf
3 cups cooked medium egg noodles (about 4 cups uncooked noodles)

Directions:

1. 1. Preheat oven to 300°.
2. 2. Heat a small Dutch oven over low heat. Add oil to pan; swirl to coat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add reserved garlic, beef, remaining 3/4 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.
3. 3. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.
4. Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours or until beef is tender.

Recipe by: www.cookinglight.com

Makes 6 servings -- Serving size: 3/4 cup stew + 1/2 cup egg noodles  -- 8 WW points per serving 

Chicken, Kale, Quinoa Soup

Ingredients:
4 center cut bacon slices
1 1/2 cups chopped onion
3/4 cups chopped carrots
1 tsp. kosher salt, divided
6 garlic cloves, minced
Cooking spray
1 pound boneless, skinless chicken thighs, cut into 3/4 inch pieces
1/2 tsp. fresh black pepper, divided
6 cups chicken stock
2 bay leaves
2/3 cups uncooked quinoa
6 cups chopped kale
2 tsp. thyme leaves

Directions:

1. 1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving drippings. Crumble bacon; set aside.
2. 2. Increase heat to medium-high. Add onion, carrot, and 1/4 teaspoon salt to drippings in pan; sauté 5 minutes, stirring occasionally. Add garlic; sauté 2 minutes. Remove mixture from pan.
3. 3. Coat pan with cooking spray. Add chicken to pan; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Sauté 6 minutes or until chicken is browned and done. Stir in onion mixture, chicken stock, bay leaves, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper; bring to a boil.
4. 4. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. ­Repeat procedure twice. Drain well. Add quinoa to pan; cover and simmer 15 minutes. Add kale and thyme to pan; simmer, uncovered, 5 minutes or until kale is tender. Discard bay leaves. Ladle soup into bowls; sprinkle with bacon.

Recipe by: www.cookinglight.com

Makes 6 servings -- Serving size: 1 2/3 cup soup + 1 tsp. bacon -- 5 WW points per serving 

All American Chili

Ingredients:
6 ounces hot/spicy turkey Italian sausage
2 cup chopped onions
1 cup chopped red bell peppers
8 garlic cloves, minced
1 pound ground beef
1 jalapeno pepper, chopped
2 tbsp. chili powder
2 tbsp. brown sugar
1 tbsp. ground cumin
3 tbsp. tomato paste
1 tsp. dried oregano
1/2 tsp. fresh black pepper
1/4 tsp. salt
2 bay leaves
1 1/4 cup red wine
2 cans whole tomatoes, undrained and coarsely chopped
2 cans kidney beans, drained
1/2 cup shredded reduced fat cheddar cheese

Directions:

1. Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.
4. Note: Like most chilis, this version tastes even better the next day.

Recipe by: www.cookinglight.com

Makes 8 servings -- Serving size: 1 1/4 cup + 1 tbsp. cheese -- 6 WW points per serving 

Sweet Potatoes

4 individual sized sweet potatoes or yams

1/4 cup Brummel Brown butter

1/3 cup roasted pecans

1/3 cup dried cranberries

1 large crisp apple, cored and diced

Cinnamon, as garnish

Preheat oven to 400.  Scrub the sweet potatoes until the skins are clean then dry them with a kitchen towel.  Pierce sweet potatoes all over using a fork or paring knife. Place each potato into a square of aluminum foil with a drizzle of grapeseed oil and sprinkle of salt.  Wrap tightly.  Roast potatoes until tender, 45-55 minutes.  Remove and allow to cool for at least 15 minutes.

Remove potatoes from foil and cut a large slit from end to end.  If they are still too hot wait for them to cool slightly so you can handle them.  Use a spoon to carefully scrape out the flesh of the potatoes.  Leave enough of a border that the skins will not completely fall apart, 1/2″ or so.  Use a fork to mash the potatoes together with the butter.  Add salt, pepper, and grated fresh nutmeg to taste.  Fresh orange zest would be good, too.

Evenly scoop the filling back into the potato shells.  At this point they can be stored for 24 hours.  Bring to room temperature then reheat in 350 oven until warm.  Top each potato with the pecans, dried cranberries, apples, and a sprinkle of cinnamon.

Recipe by: www.jessimonds.com

Motivation!

Sixty Healthy Snack Ideas

How To Pack Your Lunch

Cheese and Chicken Shells

Ingredients:

12 jumbo pasta shells
1 1/2 cups pasta sauce
2 large egg whites, gently beaten
1 1/2 cups 1% cottage cheese
4 oz. chicken, cooked and diced (about 2-3 chicken breasts)
1 cup frozen spinach (chopped) thawed (drain all excess water)

2 tsp garlic powder
1 tbsp oregano
1 tbsp chopped basil
3/4 c part-skim mozzarella cheese, shredded
1/3 c grated Parmesan cheese

Directions:

Preheat oven to 350 degrees.
Cook shells in boiling water according to the directions on box.
Rinse with cold water and set aside for later use.

Lightly spray a 9×13 pan with cooking spray and spread 1/2 c of pasta sauce evenly over the bottom of the pan. Set aside.

For filling: Stir together egg whites, cottage cheese, chicken, spinach, garlic powder, basil, and seasoning. Stir in 1/4 c of mozzarella cheese and Parmesan cheese.

Fill each shell with mixture and place filled shells in the baking dish on top of the sauce. Spread remaining sauce on top. Sprinkle with remaining cheese and salt and pepper to taste. Bake for 30 minutes.

Makes 4 servings -- Serving Size: 3 shells --  WW: 6 points 

Baked Cream Cheese Spaghetti Casserole

Ingredients:

12 oz. box of Ronzoni Smart Taste Spaghetti
1 (28 ounce) jar Classico and Basil Pasta Sauce
1 pound lean ground beef
1 tsp. Italian seasoning
1 clove garlic, minced
8 ounce bar low-fat cream cheese
1/2 cup fresh Parmesan cheese

Directions:

Preheat oven to 350 degrees. In a skillet, brown the ground beef until cooked through; drain fat and stir in spaghetti sauce. Set aside. Cook spaghetti according to directions on package. Drain and place cooked spaghetti in a bowl. Add cream cheese, Italian seasoning and minced garlic. Stir until cream cheese is melted and spaghetti is thoroughly coated. Lightly grease a 9 x 13 pan with cooking spray. Spread a small amount of meat sauce on the bottom of the dish. Put spaghetti on top of sauce and top with remaining meat sauce. Sprinkle Parmesan cheese on top. Bake for 30 minutes, until bubbly.

Makes 8 servings -- WW: 9 points

Recipe by: www.plainchicken.com

Cajun Chicken Pasta on the Lighter Side

Ingredients:
8 ounce of uncooked pasta
1 pound chicken breast strips
2 tsp. Cajun seasoning (or to taste)
1 tbsp. olive oil
1 medium red pepper, thinly sliced
1 medium yellow pepper, thinly sliced
8 oz. fresh mushrooms, sliced
1 cup fresh broccoli florets
1/2 cup red onions, sliced
3 cloves garlic, minced
2 medium tomatoes, diced
1 cup fat free low sodium chicken broth
1/3 cup skim milk
1 tbsp. flour
3 tbsp. light cream cheese
fresh cracked pepper
2 scallions, sliced
salt, to taste
Cooking spray

Directions:

Prep all vegetables. In a small bowl, make a slurry by combining milk, flour and cream cheese. Mix well and set aside. Season chicken generously with Cajun seasoning, garlic powder and salt. Prepare pasta in salted water according to package directions. Heat a large skillet over medium-high heat. Spray with cooking spray and add half of the chicken. Saute for 5-6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside. Add olive oil to skillet and reduce to medium heat; add bell peppers, broccoli florets, onions and garlic to skillet; saute for 3-4 minutes. Add mushrooms and tomatoes and saute for 3-4 minutes or until vegetables are tender. Season with salt, garlic powder and fresh cracked pepper to taste. Reduce heat to medium-low , add chicken broth and pour in slurry stirring about 2 minutes. Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot; then add pasta. Toss with scallions.

Recipe by: www.skinnytaste.com

Makes 5 servings. Serving Size: 1 1/2 cups -- WW: 6 points

Roasted Smashed New Potatoes

Ingredients:
12 whole New potatoes (or other small round potatoes)
3 tbsp. olive oil
kosher salt, to taste
black pepper, to taste
rosemary, to taste

Directions:
Bring a pot of salted water to a boil. Add potatoes and cook until they are fork-tender. Drain completely and allow them to dry out for a minute or two. Brush a baking sheet with olive oil and place tender potatoes on the baking sheet leaving plenty of room between each potato. With a potato masher, gently press down on each potato so that they are fairly flat but remain intact. Brush the top of each smashed potato with olive oil. Sprinkle with kosher salt, black pepper and rosemary. Bake in a 450 degree oven for 20-25 minuted or until golden brown.

Makes 6 servings.

Recipe by: www.thepioneerwoman.com

Farmer's Market Potato Salad

Ingredients:
1 cup fresh corn kernels (about 2 ears)
2 pounds fingerling OR red potatoes, cut into 1 inch pieces
2 1/2 tbsp. olive oil, divided
2 tbsp. chopped fresh rosemary OR fresh basil
2 tbsp. apple cider vinegar
2 tbsp. whole grain Dijon mustard
1/2 tsp. Tabasco sauce
3/4 tsp. salt
1/2 tsp. pepper
Cooking spray
3/4 cup vertically sliced red onions
3/4 cup diced zucchini
1 cup cherry tomatoes, halved

Directions:
Preheat to 425 degrees. Place corn and potatoes on a baking sheet. Drizzle vegetables with 1 tablespoon of oil; toss to coat.  Bake at 425 degrees for 30 minutes or until potatoes are tender. Place mixture into a large bowl. Combine herb and next five ingredients (through pepper) in a small bowl, stirring with a whisk. Gradually add the remaining 1 1/2 tablespoons of oil, stirring constantly with a whisk. Drizzle potato mixture with dressing; toss gently to coat. Heat a large skillet over medium heat. Coat pan with cooking spray. Add onion and zucchini to pan; cook 4 minutes or until lightly browned, stirring occasionally. Add zucchini mixture and tomatoes to potato mixture; toss gently to combine.

Makes 6 servings. Serving Size = 1 cup. WW: 4 points

Recipe by: www.cookinglight.com

Baked Season Fries with Skinny Garlic Aioli

Ingredients:
2 medium potatoes (russet or yukon gold), washed and dried
2 tsp. olive oil
1 tbsp. herbs de provence or use a combo of dried thyme, dried rosemary and dried marjoram
1/4 tsp. dried oregano
1 tsp. smoked paprika
1/4 tsp. chili powder
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. ground pepper
fresh lime zest

Skinny Garlic Aioli
2 tbsp. light mayo
2 tbsp. low fat greek yogurt
1 garlic clove, crushed

Directions:
Preheat oven to 400 degrees. Line pan with foil for easy clean up. Lightly spray with cooking spray.
Cut each potato lengthwise into 1/4 inch slices; cut each slice into 1/4 inch fries.
In a large bowl, combine cut potatoes and oil; toss well. Add all seasonings and lime zest. Toss to coat.
Place in a single layer on baking sheet. Bake uncovered for about 30 minutes or until tender crisp, turning once half way through. Remove from oven.
Combine the three ingredients for the aioli to serve with fries.

2 servings -- Serving Size: 1 potato w/2 tbsp. of aioli -- WW: 6 points (4 points for potato and 2 points for aioli)

Recipe by: www.skinnytaste.com

Spiraling Roasted Potatoes

Ingredients:
Cooking Spray
8-10 Yukon Gold Potatoes
8 tbsp. light butter, melted
1 tbsp. fresh rosemary
1 small onion, chopped
6 garlic cloves, chopped
1 tbsp. salt
1 tbsp. ground pepper

Directions:
Preheat oven to 375 degrees and spray the bottom of a 9 inch round baking dish with cooking spray.
Cut potatoes, with skin on, into thin, even slices. If you have a mandolin, you can use it as well.
Arrange potatoes as picture above shows and wedge onions, rosemary and garlic between every few slices and sprinkle some over the top.
Sprinkle the salt and pepper inside the wedges and over the top.
Pour the melted butter over the top.
Bake for 1 hour - 1 1/2 hours or until crisp on top and baked through.

Serving Size: 8-10 slices -- WW: 4 points per serving

Daily Water Chart

Portions! Portions! Portions!

Zucchini, Squash, Onion and Cheese Casserole

Ingredients:

2-3 T Olive oil (plus tiny bit more for drizzling at the end)
1 medium onion, sliced thin
3 cloves garlic, finely diced
1 medium zucchini, ends cut off and thinly sliced into circles
1 medium summer squash, ends cut off and thinly sliced into circles
pinch of freshly grated nutmeg
2 cups shredded white cheddar cheese
1/2 cup Rosemary Asiago Cheese (or other cheese of choice)
1/3 +1/4 cup panko crumbs
Grated Parmesan for dusting on top
Salt and pepper to taste
Fresh chopped Italian Parsley for garnish (optional)

Directions:

Heat olive oil in a large pan over medium heat, add garlic and onion and saute up, stirring occasionally (careful not to burn the garlic) until softened about 6-8 minutes.
Add zucchini  and squash to the same pan and continue cooking, stirring occasionally until softened, about 12 minutes.
Add fresh grated nutmeg, pinch of salt and pepper and stir in well.
Remove from heat and place contents of the pan into a large bowl to let cool slightly.
Preheat oven to 375.
Stir in your 2 1/2 cups cheese and 1/3 cup panko until well combined.
Add contents of bowl to a glass casserole dish (8x8) At this point taste test for salt and pepper - add some only if needed.
Sprinkle the top with the remaining panko and Parmesan cheese.
Drizzle with just a touch of olive oil.
Place in the oven and bake about 10 minutes or until is gets bubbly around the edges.
Turn on broiler and broil (keeping a close eye) an additional 3-4 minutes until slightly browned on top.
Remove from the oven and let sit about 10 minutes before serving. 
Garnish with fresh chopped Italian parsley and enjoy!

Recipe by: http://www.careskitchen.com

Broccoli and Cheese Twice Baked Potatoes

Ingredients:
4 medium russet potatoes
salt and pepper, to taste
1 1/2 cups chopped broccoli florets
2 cups chopped cauliflower
1/2 cup buttermilk
1 tbsp. minced chives
1 cup shredded low-fat cheddar cheese

Directions:
Pierce the potatoes several times with a fork. Place in the microwave and use your baked potato setting until the potatoes are cooked through, turning half way. (Or you can bake 1 hour in your oven at 425° F)

Meanwhile, in a medium saucepan, combine cauliflower and broccoli with a little salted water and cook, covered for about 3 minutes. Remove the broccoli with a slotted spoon and set aside, continue cooking the cauliflower until soft, about 5 more minutes.Drain and set aside in a large bowl.

Preheat the oven to 400°F. Cut the potatoes in half lengthwise. Scoop the flesh out into the large bowl with the cauliflower, leaving a ¼" shell. Place the potato shells on a baking sheet. Mash the flesh with a potato masher or puree with a hand blender along with the cauliflower. Add the buttermilk and salt, mash until smooth. Fold in half of the shredded cheddar (and chives if desired). Spoon the potato/cauliflower mixture back into the shells. Top with the cooked broccoli (I just inserted them in) and remaining cheese on top. Bake for 5-10 minutes, or until heated through and the cheese is melted. (you can also microwave it for a few minutes if you prefer not to use the oven)

Servings: 8 -- Serving size: 1/2 loaded potato -- WW points: 3 

Recipe by: skinnytaste.com

Parmesan Baked Tomatoes

Ingredients:
2 medium tomatoes
1/3 cup freshly grated Parmesan
fresh oregano
salt and pepper, to taste
olive oil

Directions:
Preheat oven to 450 degrees. Cut tomatoes lengthwise into 1/3 inch slices. Place them onto a baking sheet. Top with Parmesan, oregano, and pepper. Drizzle with some olive oil and bake until tomatoes are tender and cheese is melted, for about 10-15 minutes.

Recipe by: www.mykitchenaffair.blogspot.com.br