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This is a collection of a few of my favorite recipes --
some I created myself, some are from other sources. Most of them are single
serving recipes, but you can easily make 2, 4, 8 etc. servings by just
multiplying the ingredients. I'll add more as I go along.
- Turkey meatball parmesan "sub":
Created by Jenn
1 serving, 390 calories
4oz ground turkey breast (110 cal cooked)
1 Tousayan whole wheat pita bread (140 cal)
1 TBSP (10g) Sun-maid seedless raisins (30 cal)
1/2 cup Hunt's no salt added tomato sauce (30 cal)
1oz part-skim mozzarella (70 cal)
Seasonings: garlic powder, dried oregano, dried parsley, black pepper
Preheat oven to 400F. Combine ground turkey, raisins, and spices to
your taste and form 3 mini meatballs. Use cooking spray in a small skillet
and cook the meatballs; turning each side regularly. When they are nearly
cooked, reduce heat a bit, add in tomato sauce,
more spices/seasonings if you want, and cook until sauce is heated through
and meat is cooked thoroughly.
Gently run the pita bread under water, to moisten the entire bread but
not soaking wet. Place moistened pita on aluminum foil,
add meatballs and sauce on top and shredded mozzarella over the meat
and sauce. Fold pita over, wrap it in foil, and place in oven on cookie
sheet or on the rack by itself for 5-6 minutes, or until cheese is melted.
- Mama mia pita pizza:
Created by Jenn
1 serving, 240 calories
1 Tousayan whole wheat pita bread (140 cal)
2 TBSP Hunt's no salt added tomato paste (30 cal)
1oz part-skim mozzarella cheese (70 cal)
Seasonings: garlic powder, dried oregano
Preheat oven to 450F. Gently moisten pita bread with water, to moisten
the outside of it. (not soaking wet) Spread tomato paste evenly over
pita bread; sprinkle with dried oregano and garlic powder. Shred or
thinnly slice mozzarella cheese over tomato paste, add more seasonings
over the cheese if you desire.
Place on nonstick baking sheet or lightly spray with cooking spray cookie
sheet and place pita on it. (I use nonstick foil sometimes) Bake @ 450F
for 5-6 minutes or until cheese is melted. Cook a minute or 2 longer
for crispier.
You might want to add veggies/toppings of your choice, so just add those
extra calories to the 240 is has with just cheese and enjoy!
- Butternut squash ravioli:
Created by Jenn
1 serving, 330 calories
8 small wonton wrappers (160 cal)
1/4 cup butternut (winter squash) (30 cal)
1 TBSP extra virgin olive oil (120 cal)
1 TBSP grated parmesan cheese (20 cal)
Start by placing a dollop of the butternut squash in the center of each
wonton wrapper. Wet 2 sides of each wrapper with water and fold over
to the dry side, pressing firmly together to seal it. Make sure its
sealed well.
Gently drop 3 or 4 at a time of the wonton ravioli into boiling water
and cook for 2-3 minutes. Carefully remove from water with slotted spoon
and place on serving plate. When all ravioli has been cooked, drizzle
the TBSP of extra virgin olive oil over all of them. Then top with the
grated parmesan cheese.
- Simple turkey chili with beans:
Created by Jenn
1 serving, 290 calories
4oz ground turkey breast (110 cal)
1/4 cup cooked red beans (kidney beans) (45 cal)
1 cup Hunt's no salt added tomato sauce (80 cal)
50g onions, diced (25 cal)
Seasonings: chili powder, garlic powder, onion powder, black pepper,
(salt if desired)
In a sauce pan or skillet, cook ground turkey breast until thoroughly
done. Add in tomato sauce, onions, and seasonings. Be generous with
the chili powder!
Let simmer until sauce, beans, and onions are heated thoroughly. Add
seasonings/spices of your choice. For 30 extra calories, top with 2
TBSP of Breakstone fat free sour cream or 45 extra calories, 28g Kraft
fat free shredded cheddar cheese.
- Whole wheat zucchini muffins:
From SparkRecipes.com
Yields 12 muffins, 100 calories each
1 and 1/2 cup whole wheat flour
1/2 cup sugar
1/2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/4 tsp nutmeg
1/4 cup Breakstone fat free sour cream
2 egg whites
1/4 skim cup milk
1 cup zucchini, grated
Preheat oven to 400F. Combine dry ingredients in mixing bowl, then add
in wet ingredients and mix together. Spray muffin pan with cooking spray
or use cupcake paper liners. Pour batter evenly in all 12 molds. Bake
on middle rack for 12-15 minutes, or until firm and browned. Let cool
a bit before removing from pan. Delicious with a tablespoon of Philadelphia
light cream cheese on top for an extra 30 calories! They also freeze
well.
- Whole wheat blueberry muffins:
From SparkRecipes.com
Yields 12 muffins, 105 calories each
1 and 3/4 cup whole wheat flour
2 and 1/2 tsp baking powder
1/2 tsp baking soda
1/3 cup sugar
2 eggwhites, slightly beaten
1/4 cup unsweetened applesauce
1/2 cup skim milk
1 tsp brown sugar
1 cup unsweetened blueberries, fresh or frozen
Preheat oven to 400F. Combine dry ingredients in mixing bowl, then add
in wet ingredients and mix together. Spray muffin pan with cooking spray
or use cupcake paper liners. Pour batter evenly in all 12 molds. Bake
on middle rack for 12-15 minutes, or until firm and browned. Let cool
a bit before removing from pan.
- Spanish omelet:
Created by Jenn
1 serving, 280 calories
1 cup Egg Beaters (egg substitute) (120 cal)
1/4 cup cooked black beans (45 cal)
50g diced onions (25 cal)
1/4 cup Kraft fat free shredded cheese (45 cal)
1 plum tomato, diced (15 cal)
2 tablespoons Breakstone fat free sour cream (30 cal)
1/2 jalapeno pepper (optional) (5 cal)
Spray nonstick skillet with cooking spray. Turn heat to medium or medium
low. Pour in Egg Beaters, add in beans, onions. When almost cooked through,
add cheese in and fold over. Top with diced tomatoes, fat free sour
cream, and jalapeno pepper, if desired. Very filling!
Add a dash or 2 of hot sauce to add more heat.
- Baked parmesan chicken tenders:
Created by Jenn
1 serving, 260 calories
4oz Perdue boneless, skinless chicken breast tenderloin (110 cal)
2 slices Nature's Own 100% whole wheat bread, dried, toasted and ground
into breadcrumbs (100 cal)
1/4 cup Egg Beaters (30 cal)
1 TBSP grated parmesan cheese (20 cal)
Seasoning suggestions: onion powder, garlic powder, Mrs. Dash, rosemary,
paprika, salt if desired
Start by drying the bread slowly in oven on 200F to 250F for an hour
or 2; to get it very dry. Flip to get both sides. When bread is hard/dry,
cut into smaller pieces, and put into blender or food processor and
pulse slowly to make bread crumbs. Add grated parmesan cheese and seasonings
of your choice to flavor the bread crumbs.
In one bowl or plate, pour in Egg Beaters; in another pour in bread
crumbs. You can leave chicken tenders whole or cut into smaller pieces,
then dip into Egg Beaters, and coat with bread crumbs on each side.
Spray skillet with cooking spray and lightly toast breaded chicken tenders
on each side for about 1 or 2 minutes each.
Preheat oven to 400F. Place breaded chicken on nonstick baking sheet
or foil and bake for 12-15 minutes, or until chicken is thoroughly cooked.
I enjoy dipping these into Annie's lowfat honey mustard dressing, 45
calories for 2 tablespoons.
- BBQ chicken pita pizza:
Created by Jenn
1 serving, 345 calories (check BBQ sauce calories)
1 Tousayan whole wheat pita bread (140 cal)
2 TBSP BBQ sauce (I use Roadhouse BBQ sauce for 40 cal)
1oz part-skim mozzarella cheese, shredded
2oz cooked skinless, boneless chicken breast, diced
24g red onions, diced
Preheat oven to 450F. Gently moisten pita
bread with water, to moisten the outside of it. (not soaking wet) Spread
BBQ sauce of your choice evenly over pita bread; spread mozzarella cheese,
red onions, and chicken evenly over sauce. Add more seasonings if you
desire.
Place on nonstick baking sheet or lightly spray with cooking spray baking
sheet and place pita on it. (I use nonstick foil sometimes) Bake @ 450F
for 5-6 minutes or until cheese is melted. Cook a minute or 2 longer
for crispier.
- Whole wheat pasta with chicken and veggies:
Created by Jenn
1 serving, 385 calories
1oz dry whole wheat pasta (Hodgson Mill spirals) (95 cal)
2oz cooked skinless, boneless chicken breast, diced (80 cal)
1 cup diced zucchini and/or summer squash (20 cal)
3oz fresh broccoli (25 cal)
2 TBSP grated parmesan cheese (40 cal)
1 TBSP extra virgin olive oil (120 cal)
1 garlic clove, diced (5 cal)
Seasonings of your choice: garlic powder, onion powder, Mrs. Dash, salt,
black pepper, etc.
Bring water to boil, add pasta and cook until desired tenderness. Drain;
add cooked chicken and vegetables that have been steamed or boiled to
tenderness desired. Add parmesan cheese, olive oil, garlic, and seasonings
of choice. Mix together and let warm on low-medium for approx. 2 minutes.
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Don't eliminate any food groups. Everything in moderation. Carbs are your body and brain's number one choice for fuel.
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