1 15 oz. can pumpkin puree ½ cup low-fat plain yogurt 3 scoops vanilla protein powder ¾ tsp. pumpkin or apple pie spice 1 Tbs. pure maple syrup, honey or Stevia powder to taste Directions: Add 1 cup crushed ice, or 6 ice cubes and blend all ingredients together until smooth. Serves 3 Tip: Choose protein powder wisely, as nutrient values will vary according to your selection.
1 lb. ground chicken breast (skinless) ½ tsp. olive oil 1 cup onions (chopped) 1 cup bell peppers (chopped) 1 15 oz. can diced tomatoes w/chilies 1 15 oz. can tomato sauce 1 bunch cilantro (chopped fine) 1 TB. Italian seasoning … read more
Get the kids involved with cooking! One night a week try making homemade pizza or something else they might enjoy. Be sure to have all their favorite ingredients and let them take turns creating their own recipes. Start with a … read more
Looking for something a little different in a sloppy joe? Being from Texas, we like some dishes a little hot. This recipe will definitely spice it up a little for a little variety! 1 lb. ground turkey breast (extra lean), or … read more
3 egg whites, or 1/3 cups egg substitute 3 Tbsp. skim milk ¼ tsp. ground pumpkin pie spice 1 tsp. almond extract 4 slices raisin bread Directions: Whisk egg whites, milk, spice & vanilla in a medium bowl. Dredge bread … read more
Want to add more fish to your meals? Try this. Wash and drain some white tuna (for a less “fishy” taste) and mix with safflower mayo and dill or sweet pickle relish. Put a scoop of tuna salad atop a salad of all the vegetables you like. Serve your favorite dressing in a small dish on the side and dip your fork into dressing before taking a fork full of salad. Watch those really high-fat dressings!
Try this creamy soup for a quick, warm lunch! 1 10.5 oz. can condensed low-sodium, low-fat tomato soup 1 10.5 oz. can fat-free milk 2 med. tomatoes (diced) 1 Tbsp. fresh basil (chopped) ½ Tbsp. cilantro 3 … read more
Instead of stopping for fast food for a quick sandwich, try making this lower calorie version of the reuben sandwich at home. 2 slices 100% whole-wheat bread, or rye bread ½ lb. turkey breast pastrami or smoked turkey breast (shaved) … read more
After a day of shopping and getting ready for the holidays, do you need a quick and low calorie snack to hold you over until dinner? You can prepare this and share, or have the rest for a quick lunch the next day! 1 can tuna (6 oz., drained) (195) 2 Tbsp. low-fat mayonnaise (29) 1 Tbsp. dill relish (4) 3 slices melba toast (72) This can serve 3 - about 100 calories each.
After all the turkey on Thanksgiving, try something a little different with leftovers. You can use chicken or turkey with this recipe. 1 lb. ground chicken or turkey breast, or thinly sliced chicken breast 3 cloves garlic, (thinly sliced) ½ … read more