Ingredients:
Frozen Salmon Filets
1 Lemon per 2 Filets
Fresh Rosemary
Thyme, Oregano, Garlic Powder
EVOO
Butter
Aluminum Foil
Turn on the oven so that it can pre-heat to 375 degrees (F) while you’re prepping your salmon filets. Tear a full-sized square of aluminum foil for each filet, and place the frozen filet skin-side down (if the skin has not been removed) in the middle of the foil squares. Cut the lemon in half, and squeeze 1 half over each piece of fish. Then sprinkle them with the Thyme, Oregano and Garlic powder. Take a fresh stalk of Rosemary (you can just use dried if you don’t care about the fresh herb) and bend/pinch it in several places as to keep it in one piece, but break the “skin” so the flavor will come out more while it’s cooking. Place this on top of the salmon and put a small pad of butter on top and drizzle everything LIGHTLY with EVOO. Wrap the foil loosely around the filet and roll the sides and top to make sure it does not leak. Poke a few small holes in the top and cook them in the oven at 375 for 18-20 minutes. Carefully unwrap them as there will be steam inside the foil bag, and serve them with rice and steamed veggies for a SUPER easy and very delicious, healthy meal.
You can use fresh salmon, too, but I like this for if I forget to buy ingredients at the store, I can always grab a piece of salmon from the freezer and I don’t have to worry about it spoiling in the fridge.
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2. Low-Cal Shrimp Pasta-April Cullum
8 oz Fettuccine pasta
2 cups medium fresh shrimp (I use frozen)
8 oz Neufchatel cream cheese
8 oz chicken broth
5 oz frozen spinach, thawed
1 cup (or slightly more) of Parmesan cheese
Cook fettuccine. Meanwhile, head large skillet over medium high heat.. Add cream cheese and chicken broth, cook, stir 3-4 mins until cream cheese is melted and mix is blended. Add cheese, garlic salt, and pepper to taste. Add shrimp and stir until cooked/heated thru. Add spinach and stir well. Drain pasta, stir in shrimp mix. (I also add fresh veggies to this sometimes (zucchini, peppers, etc). My hubby loves alfredo sauce and loves this recipe! (He doesn't even know it is low cal...hehe).
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3. Slow Cooked SweetnSour Pork (310 cals per 1 cup of pork mix)- April Cullum
2 tblsp plus 1 1/2 tsp paprika
1 1/2 lb pork loin roast, cut into 1 in strips
1 tbls canola oil
1 20 oz can unsweetened pineapple chunks
1 medium onion, chopped
1 medium green pepper, chopped
1/4 cup cider vinegar
3 tblsp brown sugar
3 tblsp reduced-sodium soy sauce
1 tblsp Worcestershire sauce
1/2 tsp salt
2 tblsp cornstarch
1/4 cup water
Coat pork in paprika by placing both in Ziploc bag. In skillet, brown pork in oil over med0high heat. Transfer to slow cooker. Drain pineapple for juice and refrigerate pineapple. Add the joice, onion, pepper, vinegar, sugar, soy sauce, Wor. sauce, and salt to slow cooker. Mix well. Cover and cook on low 6-8 hours. Combine cornstarch and water until smooth; stir into pork mix. Add pineapple. Cover and cook 30 mins longer until sauce is thickened. Serve over rice.
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4. Apples n Onion Topped Chops (320 cals for 1 chop and 1/2 cup mix)-April Cullum
4 boneless lean pork chops
3 cups sweet onion slices
1 tsp canola oil
2 medium Granny Smith apples, peeled and sliced
1/2 cup water
2 tbsp brown sugar
1 tblsp cider vinegar
1 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper
1/4 tsp rosemary
In nonstick skillet, cook chops for about 3 mins on each side until browned. Remove and set aside. In same skillet, cook and stir onion in oil for 7 mins until golden brown. Add apple slices. Cook 3 mins longer. Combine water, brown sugar, vinegar, garlice, s, p, and rosemary. Stire into skillet. Bring to boil. Return meat to pan. Reduce heat; cover and simmer 8-10 mins until apples are crisp-tender and meat is done.
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5. Mexican Stuffed Shells (315 cals for 3 stuffed shells with 1 tbls of toppings per topping)) - April Cullum
24 uncooked jumbo pasta shells
1 lb lean ground beef
2 cups salsa
8 oz tomato sauce
1 cup frozen corn
1/2 cup canned black beans, rinsed and drained
1 cup shredded reduced fat Mexican cheese blend
Toppings
Reduced fat sour cream
Salsa
Ripe olives
Green onions, sliced
Cook pasta shells. Drain. Cook beef over medium heat. Drain. Stir in salsa, tomato sauce, corn and beans. Spoon into pasta shells. Place in 13X9 dish. Sprinkle with cheese. Cover and bake at 350 for 25-30 mins. Top with desired toppings.
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6. Crab-stuffed veggie bites (80 cals for 3 small pieces. 100 cals if using big tomato) - April Cullum
12 cherry tomatoes (or 6 small tomatoes)
1 6 oz can crabmeat, drained, flaked, and cartilage removed OR 1 cup finely chopped imitation crabmeat
2 tblsp finely chopped green onion
2 tblsp reduced fat cream cheese
2 tsp reduced fat sour cream
2 tsp chili sauce
1 tsp lemon joice
12 tsp prepared horseradish
Cut the top of each tomato and scoop out pulp. Discard pulp. Invert tomatoes on paper towels to drain and let them stand 1-2 hours. Combine remaining ingredients and mix well. Fill tomatoes with mix. Cover and refrigerate at least 30 mins before serving.
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7. Better for you stuffed bell peppers - Lisa Mosley-Brantley
5 med. bell peppers; tops removed and seeds cleaned out of 4 of them. Dice the 5th and reserve.
1 cup brown rice
1 med. onion; diced (use onion powder if you prefer)
1 large tomato; diced (I prefer to use a can of stewed toms- to save time)
1 cup tomato sauce
1/4 cup fat free mozzarella cheese
1/2 lb ground turkey
salt & pepper
Cook rice and set aside.
Brown ground turkey with diced onion and diced bell pepper. Drain throughly (there won't be much liquid when using turkey)
Add your cooked turkey/onion/pepper combo to your rice. Add tomato sauce and diced tomatoes.
Salt & pepper to taste.
Stuff your remaining peppers, cover and bake at 350 for 25 to 30 minutes.
Remove cover, sprinkle 1 tablespoon of fat free mozzarella cheese over each pepper and return to over for an additional 5 minutes.
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8. Crunchy Chicken Salad -Ivey Byers Carroll
Ingredients:
2 (3oz) chicken ramen noodles
3/4 C vegetable oil
1/3 C vinegar
1 (12 oz) broccoli slaw
1 Red Delicious apple, chopped
1 red bell pepper
1 C sunflower kernels
1 C sweetened dried cranberries or raisins (I use cranberries)
1 bunch green onion, chopped
1 C slivered almonds
1 rotisserie chicken
1C Sugar
Directions:
Combine oil, veinegar and sugar, mix well-this is your salad dressing
Combine broccoli slaw, apple, sunflower seeds, dried cranberries, green onion, bell pepper, almonds and chicken in large bowl.
*Add dressing when served.
*Crumble Ramen Noodles over, just before serving
*******only use 1 (3oz) pkg. of the ramen noodle
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9. Spaghetti w/ mozzarella stuffed turkey meatballs -Melissa Stripling
1 lb ground turkey, shredded mozzarella, 1 cup italian seasoned bread crumbs, 2 tblspoons olive oil, 2 eggs, 1 jar preggo spaghetti sauce w/ added vegetable serving, diced zucchini, whole grain spaghetti noodles.
Combine turkey, bread crumbs, and eggs. Make into small patties w/ little dips in them, fill w/ cheese, then form into ball covering cheese completely. Cook in pan in olive oil until brown. Add zucchini cook until all done, drain then add back to pan. Pour sauce into pan w/ meatballs and veggies let simmer. Cook noodles according to package directions. When done put noodles w/ meatballs, sauce, and veggies...then sprinkle more cheese on top
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10. Redneck Casserole (230 cals per serving-about 1 cup) - April Cullum
1/2 box macaroni (cooked)
1 lb lean ground beef
1 package taco seasoning
2/3 cup water
1 diced onion
1 diced green pepper
1 can sweet corn
1 cup lowfat sour cream
1 package dry onion soup mix
1 can cream of celery soup and cream of cheddar soup
8 oz mild cheddar cheese, lowfat
Brown beef. Add taco seasoning and water and simmer 5 mins. Saute onion, pepper, garlic in butter flavored cooking spray until tender. Mix sour cream, onion soup mix, soups, and cheddar cheese in 9 X 13 backing dish. Stir in corn, sauteed veggies, and beef. Gently stir in cooked macaroni. Bake at 250 degrees for 35 mins.
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11. Slow Cooker Ginger Pineapple Chicken (170 cals) -April Cullum
1.5 lbs chicken breasts, cut into strips
2 sliced green onions
1 can pineapple bits, with juice
2 tbsp soy sauce
1/4 cup chicken broth
1 tbsp brown sugar
1/2 tsp ground ginger
1/4 tsp garlic powder
1/4 tsp s and p
2 tbsp cornstarch
2 tbsp water
Place chicken and onions in slow cooker. Drain pineapple juice int o a vowl, reserving pineapple. Combine broth, soy sauce, sugar, ginger, garlic, s, and p with the juice and pour over chicken. Cook on low 4-6 hours. Mix together cornstarch and water and stir into slow cooker. Add pineapple tidbits. Cook 20 mins longer on low.
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12. Pineapple Orange Ambrosia- Melissa Stripling
20 oz can pineapple chunks
1 can mandarin oranges
1/2 cup dry cranberries
6 oz vanilla yogurt
Mix all and chill about 2 hours. Can mix in or top with toasted coconut and chopped walnuts.
( can use fat free yogurt....or even in a fruit salad)
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13.Cabbage Soup and it was delicious ! ALSO VERY HEALTHY ! – Kara Shaw Carter
consist of:
2 pkgs pre shredded cabbage, 2 large onions, 1 Can Pinto Beans, 1 Can Chilli beans, 2 LG cans diced tomatoes, 2TBS chilli seasoning, 1 - 11/2 lbs hamburger meat.
Cook hmbg. (lean)
Sautee onions w/hmbg Add chilli seasoning.
Add tomatoes and continue to sautee until onions begin to soften.
Put in beans and cabbage.
Cook until cabbage is done.
This can be done on stove top or in crock pot.... If crock pot allow about 4 hours for seasons to marry.
Salt and Pepper to taste.
I serve mine with homemade cornbread.
Just a tip - I fyou can find the extra large pkgs of lean hmbg go ahead and buy it and fry it out. You can always freeze any unused portion for later.
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14. Weight Watcher Friendly Taco Soup-Samantha James Workman
1 large Onion Diced
1/2 Pound Lean beef
1 package dry Taco Seasoning
1 package dry Ranch Dressing
2 Cans Pinto Beans
1 Can Corn or Hominy
2 Cans diced Tomatoes
1 Can Water
1 sm Can Green Chilis Chopped
1 sm Can tomato Sauce
Brown meat with onion. Add remaining ingredients, cook for 30 minutes or in Crock Pot for several hours.
1 1/2 cups = 3 WW Points
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