Roasted Red Pepper Hummus and Homemade Pita Chips!

Ingredients: (8 servings)

1 (15 oz) can garbanzo beans, drained
1/4 c roasted red peppers
1 tsp ground cumin
1/2 tsp garlic salt
2 Pita bread, cut into 8 wedges each

Prep:

Place all ingredients into food processor and process until smooth.
Bake pita bread wedges in a 350°F oven and bake for 10 min.

Per serving:
Cal: 73, Fat: 0, Chol: 0, Sodium: 382mg, Carb: 13g, Fiber: 3g, Sugar: 1g, Protein: 3g

Dip'em Good!

Pea Hummus

Ingredients: 4 servings
1 c canned peas, drained
2 Tbsp lemon juice
1 tsp minced garlic
1/4 tsp ground cumin
1/4 tsp ground pepper

Prep:
Place all ingredients in a food processor and process until smooth.

Per serving:
Cal: 25, Fat: 0, Chol: 0, Sodium: 299mg, Carb: 4g, Fiber: 2g, Protein: 2g

Roast Red Pepper Dip

Ingredient: 4 servings
1 c roasted red pepper, chopped
1/2 c plain fat free Greek yogurt
1 tsp minced garlic
1/4 tsp chili powder

Prep:
Place all ingredients in a food processor and process until smooth.

Per serving:
Cal: 29, Fat: 0, Chol: 1mg, Sodium: 307mg, Carb: 4g, Fiber: 0, Protein: 3g

Banana Oatmeal Raisin Cookies!

Ingredients: (30 cookies)

1/2 cup mashed ripe banana (1 medium)

1/2 cup packed brown sugar

1/4 cup butter, softened

1/4 cup granulated sugar

1 teaspoon vanilla extract

1 large egg

1-1/4 cup all-purpose flour

2 cups oatmeal

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup raisins

Prep:

1. Preheat oven to 350°F.

2. Combine banana, sugars, butter and vanilla in a mixer and beat at medium speed until smooth. Add egg; beat well.

3. Combine flour, oatmeal, baking soda and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in raisins.

4. Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake for 15 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire rack.

Per serving (1 cookie):

Cal: 82, Fat: 2g, Chol: 10mg, Carb: 15g, Fiber: 1g, Sugar: 7g, Protein: 1g

Back with some Veggie Snacks!

Broccoli Slaw Dip COMPLETELY FAT FREE!

Ingredients: (4 servings)
2 c broccoli slaw
5 oz fat free plain Greek yogurt 
1/4 tsp curry powder
1/4 tsp garlic powder
Salt and Pepper

Per serving:
Cal: 36, Fat: 0, Chol: 1mg, Sodium: 23mg, Carb: 4g, Fiber: 1g, Sugar: 2g, Protein: 5g

Kale Chips! We all know how to make those right? Bake @ 350 for 20 min until crunchy!

More Deviled Eggs!

More deviled eggs from my D'Lish Deviled Eggs cookbook! These are Thai Shrimp. SO good!Next up more Shrimpy goodness with Cocktail Shrimp. Not as good as the Thai but still tasty. 

Finally our favorite so far, Boursin Garlic Cheese! Can't beat cheese in our deviled eggs!

Mini Greek Bites

Ingredients: (12 bites)

1/4 c cooked chicken, diced
1/4 c fat free Feta Cheese, crumbled
1/4 c cucumber slices, diced
6 grape tomatoes, cut into quarters
2 Tbsp sliced black olives, diced
2 Tbsp red onions, diced
2 Tbsp sugar free, fat free Balsamic Vinaigrette (I used Maple Grove Farms)
12 scoop-style tortilla chips (I used Tostitos)

Prep:

1. In a bowl, combine everything except tortilla chips.
2. Evenly distribute filling into tortilla chips.

Per bite:
Cal: 25, Fat: 1g, Chol: 3mg, Sodium: 69mg, Carb: 2g, Fiber: 0, Sugar: 0, Protein: 2g

Mini Lasagna Bites

Ingredients: (6 bites)

6 Mini Fillo Shells
1/4 c fat free Ricotta cheese
1/4 c marinara sauce
1/4 meatless grounds
2 tsp grated Parmesan cheese

Prep:

1. Preheat oven to 350°F. Place shells on a baking pan.
2. Spoon 1/2 Tbsp Ricotta into each shell.
3. Stir together sauce and grounds. Divide evenly between shells on top of the Ricotta.
4. Sprinkle with Parmesan cheese.
5. Bake 15 min until hot and cheese is melted.

Per serving:
Cal: 34, Fat: 1g, Chol: 2mg, Sodium: 95mg, Carb: 4g, Fiber: 0, Sugar: 1g, Protein: 3g

Italian Salad Stuffed Pasta Shells

Ingredients: ( 6 servings)

6 jumbo pasta shells, cooked al dente
6 slices turkey pepperoni, cut into quarters
6 grape tomatoes, cut into quarters
1/2 c cucumbers, chopped
2 Tbsp black olives, sliced
2 Tbsp red onions, diced
1 light string cheese, chopped
1 Tbsp fat free Italian dressing
1 tsp Italian seasoning
1/2 tsp garlic powder

Prep:

1. Drain pasta shells and blot dry with paper towels.
2. In a bowl, mix together all the other ingredients.
3. Carefully fill pasta shells with mixture and serve at room temp.

Per serving:
Cal: 53, Fat: 1g, Chol: 4mg, Carb: 8g, Fiber: 0, Sugar: 1g, Protein: 3g

Sweet Potato Hummus

Ingredients: (12 servings)

1 (15 oz) can garbanzo beans, drained and rinsed
1 c mashed sweet potatoes, cooked
1 Tbsp lemon juice
1 Tbsp fat free mayo
1 close garlic, minced
1 tsp cumin
1 tsp cayenne pepper

Prep:

1. Place all ingredients into a food processor and process until smooth.
2. Serve with chips and veggies.

Per serving:
Ca; 41, Fat: 0, Chol: 0, Sodium: 59mg, Carb: 8g, Fiber: 2g, Sugar: 1g, Protein: 2g

Coconut Cashew Cranberry Bites!

Ingredients: (16 bites)

1 c dried pitted dates
1 c raw unsalted cashews
1/4 c unsweetened shredded coconut flakes
1 Tbsp honey
1/2 tsp salt
1/4 c dried unsweetened cranberries

Prep:

1. In a food processor, combine all the ingredients and process until combine and mixture comes together.
2. Scoop out portions using a small ice cream scoop. Roll into balls pressing tightly with hands. Store in the refrigerator up to 1 week.

Per bite:
Cal: 100, Fat: 4g, Chol: 0, Sodium: 2mg, Carb: 16g, Fiber: 2g, Sugar: 12g, Protein: 2g

Eggs Benedict for less than 100 Calories!

Ingredients: (2 servings)

2 slices light bread (like Nature's Own, toasted and cut into circles
2 slices lean ham, cut into circles
1/2 c egg substitute
1/4 c nonfat plain Greek yogurt
1 Tbsp fat free mayo
1 Tbsp yellow mustard
1 tsp prepared horseradish
1 tsp lemon juice
Salt and pepper, to taste

Prep:

1. Heat a frying pan over medium heat and spray with cooking spray. Add ham and cook 2 min on each side until lightly browned. Remove and set aside.
2. Pour in egg substitute and let cook until set. Scramble in pan and separate into 2 pieces about the same size as the ham and bread.
3. Meanwhile, make the sauce by whisking together the yogurt, mayo, mustard, horseradish, lemon juice, salt and pepper.
4. Top each bread slice with ham, egg and sauce. Garnish with parsley and serve.

Per serving:
Cal: 92, Fat: 1g, Chol: 9mg, Sodium: 336mg, Carb: 10g, Fiber: 2g, Sugar: 3g, Protein: 12g

Spinach Dip

Ingredients: (4 servings)

1 (6 oz) package baby spinach (like Fresh Express)
1/2 c sliced water chestnuts, drained
1 oz nonfat plain Greek yogurt
1 Tbsp Mrs Dash Blend

Prep:

1. Place all ingredients into a food processor.
2. Processor until smooth.

Per serving:
Cal: 38, Fat: 0, Chol: 4mg, Sodium: 54mg, Carb: 5g, Fiber: 1g, Sugar: 2g, Protein: 5g

Heart Healthy Quinoa Oatmeal Banana Muffins with Walnuts

Ingredients: (12 muffins)

2 medium ripe bananas
3 Tbsp egg substitute
3/4 c unsweetened almond milk
1 c all-purpose flour
1 c Quinoa Oats blend or rolled oats
6 Tbsp Splenda brown sugar
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 c chopped walnuts

Prep:

1. Preheat oven to 400°F. Line muffin cups with liners.
2. Mash bananas in a medium bowl. Stir in egg substitute and almond milk. 
3. In a large bowl, combine flour, oats, brown sugar, baking soda, baking powder, salt and cinnamon. Pour banana mixture into dry ingredients and stir just to combine. Stir in walnuts.
4. Divide batter among muffin cups. Bake for 20 min until toothpick inserted into center of a muffin comes out clean.

Per muffin:
Cal: 122, Fat: 2g, Chol: 0, Sodium: 20mg, Carb: 23g, Fiber: 1g, Sugar: 7g. Protein: 3g

White Bean PB Bites

Ingredients: (24 bites)

1 (15 oz) can Cannellini Beans, drained, rinsed
1 c granulated sugar substitute
1/2 c egg substitute
1/4 c unsweetened applesauce
1/4 c powdered peanut butter (like PB2)
1-1/2 tsp baking powder

Prep:

1. Preheat oven to 350°F. Spray mini muffin cups with cooking spray.
2. Combine all the ingredients in a food processor and processor until smooth.
3. Place 1 Tablespoon of mixture into each muffin cup.
4. Bake 10 min until mixture is set.

Per bite:
Cal: 21, Fat: 0, Chol: 0, Sodium: 72mg, Carb: 3g, Fiber: 1g, Sugar: 0, Protein: 2g

Wonton Mozzarella Sticks

Ingredients: (6 sticks)

6 wonton wrappers
2 light string cheese, cut into 3 pieces each

Prep:

1. Preheat oven to 350°F. Line a baking sheet with foil and spray with cooking spray.
2. Place 1 piece of string cheese in the middle of a wonton wrapper on a diagonal. Fold bottom corner over cheese. Fold sides towards center over cheese. Moisten remaining corner with water and roll up to seal. Repeat with remaining wonton wrappers and cheese.
3. Place rolls onto baking sheet and spray tops with cooking spray.
4. Bake 10 min, until golden. Serve with tomato sauce for dipping.

Per stick:
Cal: 37, Fat: 1g, Chol: 5mg, Sodium: 113mg, Carb: 4g, Fiber: 0, Sugar: 0, Protein: 3g

Healthy Baking Substitutions!

Courtesy of Beachbody

Egg White Salad

Ingredients:

2 hard boiled eggs, whites only, chopped
1/2 c cucumbers, chopped
1 Tbsp Dijon Mustard
1/2 tsp dried dill
1/4 tsp lemon pepper

Prep:

1. Mix all ingredients together.
2. Chill for 30 min and serve on crackers.

Entire recipe:
Cal: 43, Fat: 0, Chol: 0, Sodium: 277mg, Carb: 3g, Fiber: 0g, Sugar: 1g, Protein: 8g

Shrimp Ceviche

Ingredients: (4 servings)

1 (4 oz) can Tiny Shrimp (like Bumble Bee), drained
1 c cucumbers, diced
8 grape tomatoes, cut in half
1/4 c red onions, diced
1 tsp Fiesta Lime Seasoning
1 tsp lime juice

Prep:

1. Combine all the ingredients together.
2. Chill for 30 min and serve.

Per serving:
Cal: 37, Fat: 1g, Chol: 25mg, Sodium: 186mg, Carb: 3g, Fiber: 0, Sugar: 1g, Protein: 6g

25 Calorie Black Bean Brownie Bites!

Ingredients: (24 bites)

1 (15 oz) can black beans, low sodium
3/4 c egg substitute
1 c granulated sugar substitute
1/2 c unsweetened cocoa powder
1/4 c unsweetened applesauce
1-1/2 tsp baking powder

Prep:

1. Preheat oven to 350°F. Spray a mini muffin pan with cooking spray. 
2. Combine all the ingredients into a food processor and process until smooth. Place 1 Tablespoon of mixture into each muffin cup. 
3. Bake 10 min, until mixture is set. 

Per Bite:
Cal: 25, Fat: 0, Chol: 0, Sodium: 17mg, Carb: 4g, Fiber: 2g, Sugar: 0, Protein: 2g

Tomato Chutney

Ingredients: (4 servings)

1/2 c diced red onions
1 minced garlic clove
1 Tbsp grated fresh ginger
1/2 tsp ground cumin
1/2 tsp ground mustard
1/2 tsp curry powder
1/2 tsp ground turmeric
1 (14.5) oz diced tomatoes, undrained
1 Tbsp raisins
1 Tbsp granulated sugar substitute

Prep:

1. Heat a saucepan over medium-high heat and spray with cooking spray. Add onion and cook until softened, 5 min. Add garlic and ginger and cook 1 min.
2. Stir in cumin, mustard, curry and turmeric. Add tomatoes and bring to a boil.
3. Cover, reduce heat to low, and simmer 10 min, until slightly thickened.
4. Stir in raisins and sugar. Pour into serving dish and serve with pitas.

Per serving:
Cal: 46. Fat: 0, Chol: 0, Sodium: 115mg, Carb: 10g, Fiber: 1g, Sugar: 5g, Protein: 1g

Stuffed Baby Peppers

Ingredients: (4 servings)

4 baby bell peppers
1/2 c soy crumbles
3 wedges Laughing Cow Spicy Pepper Jack Cheese
1 tsp Mrs. Dash Fiesta Seasoning

Prep:

1. Preheat oven to 350°F. Line a baking pan with foil and spray with cooking spray.
2. Cut peppers in half length-wise and scoop out the seeds.
3. In a bowl, mix together the soy crumbles, cheese and seasoning. Fill pepper halves with mixture.
4. Place stuffed peppers onto baking pan and bake 15 min, until peppers are slightly softened and filling is heated through.

Per serving (2 pepper halves):
Cal: 57, Fat: 1g, Chol: 4mg, Sodium: 238mg, Carb: 5g, Fiber: 2g, Sugar: 2g, Protein: 6g

Super Greens Breakfast Muffins

Ingredients: (8 muffins)

1 (5 oz) package Baby Kale, Spinach and Chard Mix (like Fresh Express)
5 oz chopped bell peppers
1-1/2 c egg substitute
Salt and pepper

Prep:

1. Preheat oven to 350°F. Spray 8 cups of a muffin pan with cooking spray.
2. Empty salad mix onto a microwave-safe plate. Microwave on high for 2 min until greens are wilted. Distribute evenly among muffin cups. Top with bell peppers. 
3. Whisk egg substitute together with salt and pepper. Pour into muffin cups filling all the way to the top.
4.  Place muffin pan in the oven and bake for 20 min, until eggs are set.

Per muffin:
Cal: 35, Fat: 0, Chol: 0, Sodium: 106mg, Carb: 3g, Fiber: 1g, Sugar: 1g, Protein: 6g

Cashew Date and Coconut Energy Balls

Ingredients: (12 balls)

1 c raw unsalted cashews
8 oz pitted dried dates
1/4 unsweetened coconut flakes

Prep:

1. Place cashews in food processor and process until they're the size of rice. Add dates and process until mixture comes together.
2. Form mixture into balls about a Tablespoon each using hands to pack them firmly.
3. Place coconut flakes onto a plate. Roll balls in flakes and use hands to make sure they stick to the outside of each ball.
4. Store in a container with a lid to keep fresh either in the fridge or room temperature.

Per ball:
Cal: 120, Fat: 6g, Chol: 0, Sodium: 0, Carb: 17g, Fiber: 2g, Sugar: 12g, Protein: 12g

Taco Cups with Mango Salsa

Ingredients: (6 servings)

6 square wonton wrappers (like Nasoya)
1 frozen fish fillet (like Gortons)
1 mango fruit cut (like Delmonte)
1 medium tomato, chopped
1/4 c red onion, chopped
1 Tbsp Fiesta seasoning (like Mrs. Dash)

Prep:

1. Preheat oven to 325°F. Spray a 6-cup muffin pan with cooking spray. Press 1 wonton wrapper into each up and bake 10 min, until golden around the edges. Remove wrappers from pan and cool.
2. Cook fish according to package directions and cut into small pieces.
3. In a bowl, mix together the fish, mango, tomato, onion and seasoning. Divide mixture evenly among wonton bowls and serve.  

Per serving:
Cal: 50, Fat: 1g, Chol: 5mg, Sodium: 81mg, Carb: 9g, Fiber: 0g, Sugar: 3g, Protein: 3g

Whole Wheat Raisin Banana Bread

Ingredients: (16 servings)

1-1/2 c white whole wheat flour
1/2 c granulated sugar
1/2 tsp salt
1/2 tsp baking soda
3/4 c egg substitute
1/2 c vegetable oil
1/2 c crushed pineapple
2 medium ripe banana, mashed
1/4 c raisins

Prep:

1. Preheat oven to 350°F. Spray an 8x4-inch loaf pan with cooking spray.
2. In a bowl, combine the flour, sugar, salt and baking soda.
3. In a mixer, mix together the egg substitute, oil, pineapple, bananas and raisins. Stir in dry ingredients just until moistened. 
4. Pour batter into pan and bake 50-60 min until toothpick comes out clean.
5. Cool for 10 min before removing from pan to wire rack.

Per serving:
Cal: 152, Fat: 7g, Chol: 0, Sodium: 12.mg, Carb: 20g, Fiber: 2g, Sugar: 12g, Protein: 2g

Cheesy Stuffed Meatballs

Ingredients: (4 servings)

2 pieces light string cheese
16 oz 99% lean ground turkey
1 c tomato sauce
1 tsp Italian seasoning

Prep:

1. Preheat oven to 400°F. Spray baking pan with cooking spray.
2. Cut string cheese in 6 pieces each. Divide turkey into 12 equal pieces and form each into a ball. Stuff 1 piece of cheese into the middle and wrap meat all the way around to cover cheese completely.
3. Place meatballs onto baking pan and bake 20 min until cooked through and evenly browned.
4. Meanwhile, heat tomato sauce in a sauce pan over medium-low heat. Stir in Italian seasoning and bring to a simmer. Turn  heat down to low and add meatballs. Turn to coat with sauce.
5. Serve meatballs over pasta or mashed potatoes.

Per serving (3 meatballs):
Cal: 165, Fat: 2g, Chol: 5mg, Sodium: 545mg, Carb: 5g, Fiber: 1g, Sugar: 2g, Protein: 31g

Cranberry Pecan Oatmeal Muffins

Ingredients: (12 muffins)

2-1/2 c oatmeal
1 tsp baking powder
1/2 tsp salt
2 Tbsp butter, melted and cooled
2 c skim milk
1 egg
1/4 c maple syrup
1/4 c dried cranberries
1/4 c chopped pecans

Prep:

1. Preheat oven to 350°F. Line 12 muffin cups with liners.
2. In a medium bowl, combine the oats, baking powder and salt. In a small bowl, whisk together the butter, milk, syrup and egg.
3. Pour wet ingredients into dry and stir until combined. Stir in cranberries and pecans.
4. Evenly distribute batter among muffin cups. Bake 25-30 min until muffins are golden brown.

Per muffins:
Cal: 131, Fat; 4g, Chol: 1mg, Sodium: 89mg, Carb: 20g, Fiber: 2g, Sugars: 9g, Protein: 4g

Steak Bowtie Pasta with Creamy Tomato Sauce

Ingredients: (2 servings)

2 cloves garlic, minced
1 Tbsp red wine vinegar
1 tsp Dijon mustard
1/4 tsp ground cinnamon
1/4 tsp ground pepper
4 oz deli sliced roast beef (such as Oscar Mayer
1 tsp oil
1/2 yellow onion, diced
1 c diced tomatoes
1/2 tsp Italian seasoning
1/4 c light sour cream
8 oz whole wheat bowtie pasta, cooked until al dente

Prep:

1. In a bowl, whisk together garlic, vinegar, mustard, cinnamon and pepper. Add beef and coat with sauce mixture.
2. Heat oil in a pan over medium-high heat. Add onion and saute until brown, 2 min. Add tomatoes and seasoning. Reduce heat to medium-low and cook 2 min.
3. Add beef and sauce mixture. Cook until warmed, 2 min. Stir in sour cream and serve over pasta.

Per serving:
Calories: 353, Fat 5g, Cholesterol: 40mg, Sodium: 892mg, Carb: 52g, Fiber: 6g, Sugar: 9g, Protein: 22g

Tagine-Style Sweet and Savory Pork Chops

Ingredients: (2 servings)

2 (4 oz) bone-in pork chops
Salt and pepper
1 tsp canola oil
1/2 c chopped onions
1 clove garlic, chopped
1 tsp curry powder
1 (14 oz) can diced tomatoes, undrained
1/4 c raisins

Prep:

1. Season pork with salt and pepper. Heat oil in a pan on medium-high heat. Add pork and brown 2 min on each side. Remove and set aside.
2. Reduce heat to medium and add the onion, garlic and curry powder. Cook, stirring, for 2 min until softened. 
3. Stir in tomatoes with liquid and raisins. Bring to a boil and add pork back. Turn to coat with sauce and turn heat down to low. Cover and simmer 10 min until pork is cooked through.
4. Remove pork to serving platter. Turn heat up to high and boil until mixture thickens, 5 min. Pour sauce over pork and serve.

Per serving:
Cal: 303, Fat: 13g, Cholesterol: 55mg, Sodium: 312mg, Carb: 26g, Fiber: 4g, Sugar: 19g, Protein: 18g

Healthier Meatloaf

Ingredients: (6 servings)

3/4 c quick oats

3/4 c fat free milk

1 tsp canola oil

8 oz chopped crimini mushrooms

1/4 c chopped onions

1 lb 85% lean ground beef

1/4 c egg substitute

1/4 c low-sugar ketchup

1 Tbsp Worcestershire sauce

Salt and pepper

Prep:

1. Preheat oven to 350°F. Spray a 9x5-in loaf pan with cooking spray. 

2. Combine oats and milk in a large bowl and stir to moisten the oats. 

3. Heat oil in a pan on medium-high heat. Add mushrooms and onions and cook until softened, 5 min. Let cool.4. Add veggie mixture along with beef, egg substitute, ketchup and Worcestershire sauce to the oat mixture. Mix with hands just until combined. 5. Pour meat mixture into loaf pan and bake 1 hour. Remove from oven and let stand 5 min before removing loaf from pan and serving.

Per serving: Cal: 267, Fat: 13g, Cholesterol: 51mg, Sodium: 92mg, Carb: 13g, Fiber: 1g, Sugar: 4g, Protein: 18g

Spicy BBQ Pork Chops

Ingredients: (2 servings) 

2 tsp canola oil, divided 
2 (4 oz) bone-in pork chops 
Salt and pepper 
1/2 red onion, sliced 
1 clove garlic, minced 
1 tsp curry powder 
1/4 c orange juice 
1/4 c BBQ sauce 

Prep: 

1. Heat 1 tsp oil in a pan on medium-high heat. Season pork chops with salt and pepper. Brown chops 2 min on each side. Remove and set aside. 
2. Add remaining tsp oil into the pan and turn heat down to medium. Add onion, garlic and curry powder. Cook, stirring, until softened, 2 min. 
3. Add orange juice and BBQ sauce. Bring to a boil and return chops to the pan, turning to coat with the sauce. 
4. Turn heat down to low, cover, and cook until chops are cooked through, 10 min. 
5. Remove chops to serving platter and bring sauce to a boil. Cook, stirring, until thickened, 5 min. Pour over chops and serve. 

Per serving: 
Cal: 291, Fat: 6g, Cholesterol: 55mg, Sodium: 712mg, Carb: 21g, Fiber: 1g, Sugar: 16g, Protein: 17g