Easy Zucchini Parmesean

This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray

DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!

Number of Servings: 1

Nutritional Info
Amount Per Serving:
Calories: 51.6
Total Fat: 1.6g
Total Carbs: 7.3g
Dietary Fiber: 2.5mg
Protein: 3.2g

Black Beacn Chicken

An easy slow cooker recipe that the family will enjoy!

INGREDIENTS

2 cans black beans

16 oz jar salsa

1/2 cup brown rice (uncooked)

1 lb chicken breast

DIRECTIONS

Place frozen chicken breasts in slow cooker.

Pour beans, rice and salsa over chicken.

Cook low 8-10 hours and serve.

Number of Servings: 6

Nutritional Info
Amount Per Serving:
Calories: 298.9
Total Fat: 1.9g
Total Carbs: 40g
Dietary Fiber: 13mg
Protein: 30.8g

White Bean Turkey Chili

Servings: 14 • Serving Size: 1 cup • Old Points: 4 pts • Points+: 5 pts
Calories: 211.5 • Fat: 5.4 g • Protein: 22.5 g • Carb: 23.7 g • Fiber: 8.4 g

• cooking spray
• 2 small onions, chopped ( i used 1 large)
• 5 garlic cloves (5 tablespoons from the minced in the jar for me)
• 2 tsp chili powder, to your taste (probably more like 3-4)
• 1 bay leaf
• 1/2 tbsp cumin
• 1/2 tbsp oregano
• 2 tsp red pepper flakes (to taste) (substituted for cayenne pepper, about 1.5 tsp)
• 3 lbs 99% lean ground turkey
• 4 16 oz cans of cannellini beans, rinsed and drained
• 2 cups of fat free chicken broth
• 1/2 cup of fat free sour cream
• salt and pepper to taste

Heat a large heavy bottomed pot over medium flame. When hot, spray oil. Add onions, garlic, saute about 5 min. Add meat and cook, breaking it up until white, about 5 minutes. Add salt, chili powder, cumin, oregano, red pepper flakes and cook for 2 minutes. Add beans, broth, cook uncovered about 10 minutes.

Lower heat and cover, simmer about 45 minutes mixing occasionally. Add sour cream and cook 5 more minutes. Adjust seasoning and salt to taste.

Top with chopped red onion, chopped fresh cilantro, light sour cream, jalapeños and reduced fat cheddar if desired.
Servings: 14 • Serving Size: 1 cup • Old Points: 4 pts • Points+: 5 pts
Calories: 211.5 • Fat: 5.4 g • Protein: 22.5 g • Carb: 23.7 g • Fiber: 8.4 g

Crock Pot Santa Fe Chicken

Slow cooked shredded chicken with corn, tomatoes and black beans. Prepare the night before and turn your crock pot on in the morning for an easy weeknight meal. Low fat and low in points. Serve over rice with chopped scallions, fresh cilantro, fat free sour cream and reduced fat cheddar.
Gina's Weight Watcher Recipes

• 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

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. Serve over rice (extra pts).   I used Whole Wheat tortillas instead of rice and made into small burritos. This was delicious!

Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g

Turkey Meatloaf Muffins

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins. Serving Size: Women: 2 muffins Men: 4 muffins 

Recipe By Jamie Eason 

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

 

100 Calorie Snacks

Between-meal treats that won't blow your diet

Snacks That Measure Up continued...

"The palm of the hand is usually a 3-ounce serving; a tablespoon is about the size of the last digit on your thumb; and if it's a long item, like string cheese, an ounce is about the length of your forefinger,".

"Most restaurant portions are two to three times what a true single-serving portion is, particularly if you are buying a sweet treat, so keep that in mind when ordering,"
One temptation it's usually best to avoid is buying snacks from a vending machine.

"Unless that machine is stocking fruit, I can guarantee it's almost always going to be over 100 calories -- and probably not very healthy,".

100 Calorie Snacks: 20 Choices

Need some ideas? To get you started on the road to calorie-controlled snacking, our experts offer some suggestions for healthy 100-calorie munchies:

1. Half an apple with 2 teaspoons of peanut butter
2. An orange and a few dry-roasted nuts
3. 10 cashew nuts
4. 10 almonds
5. 2 ounces of lean roast beef
6. Half a small avocado
7. 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese
8. 1 seven-grain Belgian waffle
9. 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
10. 3 ounces low-fat cottage cheese and 3 whole-wheat crackers
11. 1/4 cup fat-free ranch dressing with mixed raw veggies
12. 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)
13. 1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free sour cream
14. 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
15. 1/2 cup frozen orange juice, eaten as sorbet
16. 2 large graham cracker squares with 1 teaspoon peanut butter
17. 3 handfuls of unbuttered popcorn, seasoned with herbs
18. 4-6 ounces of no-fat or low-fat yogurt
19. A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup fat-free dressing
20. Half a "finger" of string cheese with 4 whole-wheat crackers

Cheesy Chicken & Salsa Skillet

total time

30 min

prep

30 min

servings

4 servings, 2 cups each

What You Need

2 cups multi-grain/whole wheat penne pasta, uncooked

1 lb.  boneless skinless chicken breasts, cut into bite-size pieces

1-1/4 cups Salsa (I used a large jar of Medium Pace Picante)

1 cup  frozen corn, thawed

1 large green pepper, cut into short thin strips

1 cup  KRAFT Mexican Style 2% Milk Finely Shredded Four Cheese (I only added a small amount of cheese to my bowl instead of the whole pot)

Make It

COOK pasta as directed on package.

MEANWHILE, heat large nonstick skillet sprayed with cooking spray on medium-high heat. Add chicken; cook and stir 2 min. Stir in salsa, corn and peppers. Bring to boil. Simmer on medium-low heat 10 min. or until chicken is done, stirring occasionally.

DRAIN pasta. Add to chicken mixture; mix lightly. Top with cheese. Remove from heat; cover. Let stand 1 min. or until cheese is melted.