Lentil Salad with Mint and Goat Cheese

You will need:

1 cup dry lentils, French green-variety, washed and picked over to remove debris
1 Tbsp bay leaf
1/4 cup red onion(s), coarsely chopped
3 Tbsp mint leaves, fresh, coarsely chopped
1/4 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1/4 cup semisoft goat cheese, crumbled

Place lentils in a medium saucepan and pour over enough water to cover lentils by 2 to 3 inches. Add bay leaves and set pan over high heat; bring to a boil. Reduce heat to medium and partially cover pan; simmer until lentils are tender, about 15 to 20 minutes. Drain lentils; discard bay leaves and transfer lentils to a large bowl.
While lentils are still warm, stir in onion and mint; season to taste with salt and black pepper. Sprinkle cheese over salad just before serving; serve warm or chilled. Yields about 1/2 cup per serving.

The mint may be substitued with parsley. Try adding some shrimp or grilled chicken for a more complete meal!

~WW Recipie

100 Ways to Cut Calories

Here is a link for one article that conveys the exact points I wanted to get across with this blog. It is so easy to change the slightest of things to make a recipie just a little less fattening, or significantly lower the calories.

http://www.prevention.com/100calories/?cm_re=HP-_-Topic%20Box4-_-%20100%20Ways%20to%20Cut%20100%20%20Calories%20a%20Day

Super Foods!

Another great article about many different kinds of food and their great benefits!!!!

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100160036

A Post~Worthy Article

I found this article today on msn.com, and instead of posting it in the articles section, I wanted to make it highly visible!Very interesting and informative on some of the restaurant menu items you may have thought were not so bad. Dont worry, there are a few different tips on how to significantly cut down the calories and fat on the same dishes. I hope this helps!!!!

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100159739&page=1

Asparagus,New Potato and Chive Frittata

You will need:
1/2 pound uncooked new potatoes, washed and very thinly sliced (about 4 potatoes)
1 pound asparagus, trimmed and cut into 2-inch lengths
2 large egg(s)
1 cup fat-free egg substitute
1/2 tsp table salt
1/8 tsp black pepper
2 Tbsp chives, fresh, chopped
1 sprays cooking spray

Place potatoes in a steamer; steam until almost tender, about 3 minutes. Add asparagus and steam for 1 minute more; remove vegetables from steamer and set aside.
Preheat broiler.
In a large bowl, whisk together eggs, egg substitute, salt, pepper and chives.
Coat a 10-inch nonstick, ovenproof skillet with cooking spray and set over medium heat. Add potatoes and asparagus and sauté for 2 minutes; reduce heat to low and stir in eggs. Cover and cook until eggs are set around edges, about 5 minutes.
Uncover and broil frittata until top is golden brown, about 1 to 2 minutes. Cut into 4 wedges and serve.
~WW Recipie

Pasta Primavera

You will need:

8 oz uncooked whole-wheat pasta, linguine (I prefer Barilla Plus)
4 tsp olive oil, divided
8 oz asparagus, woody ends trimmed, cut into 1 1/2- to 2-inch pieces
4 oz sugar snap peas, fresh, stem ends trimmed, large ones cut in half (about 1 1/3 cups)
1 small yellow summer squash, halved lengthwise, sliced crosswise into 1/2-inch-thick pieces (about 1 cup)
13 3/4 oz canned artichoke hearts, without oil, drained and quartered (about 1 1/2 cups)
1 medium garlic clove(s), chopped
1 cup grape tomatoes, halved
1/2 cup frozen green peas, thawed
1/4 tsp table salt
1/4 tsp black pepper
1/2 cup basil, fresh, leaves, thinly sliced

Bring a large pot of lightly salted water to a boil; add pasta and cook according to package directions.
Meanwhile, heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat; add asparagus, snap peas and squash. Cook vegetables, stirring often, until vegetables are almost crisp-tender, about 4 minutes. Stir in artichoke hearts and garlic; cook and stir over low heat until fragrant, about 1 minute.
Stir in tomatoes, peas, salt and pepper. Scoop out 1/3 cup of pasta cooking water and add it to skillet. Cook, tossing ingredients, until tomatoes soften slightly and vegetables are crisp-tender, about 1 minute.
Drain pasta; return pasta to pot. Add vegetable mixture, basil and remaining 2 teaspoons of oil to pot; toss to mix and coat. Serve immediately. Makes about 2 1/4 cups per serving.

~WW Recipie

Asiago and Pasta Spinach Salad

You will need:

3 cups boiling water

4 ounces sun-dried tomatoes, packed without oil (about 2 cups)

2 tablespoons extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

2 cloves garlic, crushed

6 cups hot cooked cavatappi (about 6 ounces uncooked ridged, spiral pasta)

1 (10 ounce) package fresh spinach, torn

3/4 cup grated Asiago cheese

1/2 cup freshly grated Parmesan cheese

Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes. Drain and chop.Combine tomatoes, oil, salt, pepper, and garlic in a large bowl. Add pasta and spinach; toss gently. Sprinkle with cheeses; toss gently.

NOTE: May substitute the Italian cavatappi with fusilli, penne or any other medium-sized pasta.

~Cooking Light Recipie

Very Lightened Up Sesame Chicken

You will need:

2 Tbsp sesame seeds
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 Tbsp dry sherry
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 tsp peanut oil

Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking pan frequently, about 2 to 3 minutes; transfer seeds to a dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
Combine flour, salt and pepper together in a dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Makes about 4 strips per serving. Great with brown rice.

~WW Recipie

Cherry Glazed Chocolate Muffins

You will need:

cooking spray
1 1/2 cup all-purpose flour
1/2 cup unsweetened cocoa
1 cup powdered sugar
1 tsp baking soda
3/4 tsp table salt
3/4 cup Neufchatel cheese, softened (I prefer to use light)
1 1/4 cup water, warm, divided
1 tsp vanilla extract
1 Tbsp vinegar
cherries jarred in water (about 12 cherries)
1 tsp butter, softened
1/2 cup powdered sugar
1/4 tsp vanilla extract
1/8 cup finely chopped or cherries jarred in water (about 3 cherries)
3 tsp water, warm, or more if necessary

Preheat oven to 350ºF and coat a 12 muffin tin with cooking spray or muffin liners.
Sift together flour, cocoa, 1 cup of powdered sugar, baking soda and salt in a medium bowl; set aside.
Using an electric mixer, cream Neufchatel cheese, about 1/2 cup of warm water and 1 teaspoon of vanilla together in a large bowl until blended.
With mixer running on slow, add flour mixture in small batches, alternating with remaining 3/4 cup of warm water, until batter is thoroughly blended; add vinegar and mix well.
Fill each muffin cup with a tablespoon of batter (you’ll have about 1/2 the batter left). Place a whole cherry in center of each muffin cup and top with remaining batter so each cup is about 2/3 to 3/4 full.
Bake until a toothpick inserted in center of a muffin comes out clean, about 25 to 30 minutes. Cool muffins for 5 minutes in tin and then remove muffins to a wire rack to finish cooling completely.
While muffins are cooling, make glaze: Combine butter, 1/2 cup of powdered sugar, 1/4 teaspoon of vanilla, 3 chopped cherries and 3 teaspoons of warm water (add another teaspoon of water if glaze is too thick). Spread each cooled muffin with a thin layer of glaze.

1 muffin per serving.

~WW recipie

Spinach & Feta Quesadilla

You will need:

cooking spray
1 medium shallot(s), minced
1 medium garlic clove(s), minced
10 oz chopped frozen spinach, thawed and squeezed dry
1/4 cup feta cheese(I prefer to use the reduced fat,or even fat free) crumbled
1/2 cup grated Parmesan cheese, such as Parmigiano Reggiano
2 Tbsp fat-free creamer, such as half-and-half
1/4 cup canned cannellini beans, drained, rinsed and mashed
1/4 tsp black pepper
1 tsp fresh lemon juice
4 medium flour tortilla(s), 6-inch
1 medium lemon(s), quartered

Coat a 10-inch skillet coated with cooking spray and heat over medium-high heat. Add shallot and garlic and sauté 1 minute; stir in spinach. Cook until spinach is hot and liquid evaporates, about 3 minutes; remove from heat.
Add feta and Parmesan cheeses, creamer, beans, pepper and lemon juice to skillet; stir until well-combined.
Spread 1/2 cup of spinach mixture on half of each tortilla; fold tortillas in half to enclose filling.
Recoat skillet with cooking spray. Place 2 folded tortillas in skillet and brown over medium heat, about 2 to 3 minutes per side; set aside and cover to keep warm. Repeat with remaining tortillas.
Cut each tortilla in half to form quarters. Serve with lemon wedges. Yields 2 quarters per serving.

~WW recipe

Cool Tuna Wraps

Serve with fresh fruit for a delicious quick lunch.
Servings: 6

You will need:
• 2 tablespoons lime juice• 1/2 cup fat-free mayonnaise• 1 tablespoon soy sauce, low sodium• 1 tablespoon sugar• 3 cups cabbage, shredded• 1 medium carrot, shredded• 3 each green onions, thinly sliced• 2 tablespoons fresh cilantro, chopped• 1 - 6 ounce can water-packed tuna, drained and flaked (White Albacore is best!)• 1 medium red bell pepper, cut in thin strips• 6 fat-free flour tortillas• 18 large spinach leaves, whole, washed and patted dry
In a small bowl, whisk together lime juice, 2 tablespoons of the mayonnaise, soy sauce and sugar.
Add cabbage, carrot, green onion, cilantro and tuna to soy sauce mixture and toss. Cut bell pepper into 24 thin strips.
For each wrap, spread tortilla with 1 tablespoon of the remaining mayonnaise. Top evenly with 1/2 cup of the tuna mixture. Cover with 2 or 3 spinach leaves and 4 bell pepper strips. Roll up tortilla tightly and cut diagonally in half. Serve with your favorite fresh fruit.

Per Serving: 110 Calories
Trace Fat (2.2% calories from fat)

~Low Fat Lifestyle Recipe

Chicken and Chile Wraps

You will need:

1 small poblano chile *
1/4 cup reduced-calorie mayonnaise
4 medium whole wheat tortilla(s)
1 cup romaine lettuce, chopped
12 oz cooked boneless, skinless chicken breast, cut into strips
2 Tbsp chives, fresh, minced
1/2 medium avocado, sliced

*Place chile over stovetop flame; char on all sides, about 5 minutes.Remove chile from flame and place in a paper bag; close bag and set aside to steam for 15 minutes. Remove chile from bag and remove blackened skin with your hands, under running water. Core, seed and chop chile; set aside.(This way is the "if you have time" method, otherwise, just use a can of prepared roasted mild chiles to substitute the poblano chile) *
Spread 1 tablespoon of mayonnaise over each tortilla and top each with 1/4 cup of lettuce. Arrange 1/4 of chicken in a strip down the center of each tortilla; top each with 1/4 of chile, chives and avocado.
To serve, fold the bottom third of each tortilla toward the middle. Then fold the left side to the center and the right side to the center; serve. Yields 1 wrap per serving.

So easy, and so delicious! For vegetarians, Morningstar Farm brand "chicken" strips works wonderful, as well as the Boca brand Chick'n patties. Just cut into strips after preparing; I highly reccomend the spicy flavor.

~WW recipe

Sauteed Tilapia with Almonds and Cherries

You will need:

1 Tbsp almonds, sliced
1 pound raw tilapia, four 4 oz fillets
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
3 tsp olive oil, extra-virgin, divided
1 small onion(s), chopped
2 Tbsp wine, dry white
1/2 cup cherries, sweet, pitted, halved
1/3 cup vegetable broth, reduced-sodium, fat-free
1/2 tsp dried thyme

Toast the almonds in a large nonstick skillet set over medium-low heat until golden, shaking the pan often, about 4 minutes. Transfer to a bowl.
Season fish with salt and pepper. Heat 2 teaspoons of oil in the skillet, then add the fish. Cook until firm and lightly browned, about 2 minutes, then flip and cook about 2 more minutes. Remove fish to four serving plates.
Heat the remaining teaspoon of oil in the skillet, then add the onion. Cook until softened, about 2 minutes. Add the wine; loosen any browned bits of food on the bottom of the pan with a wooden spoon. Cook for 20 seconds, then add the cherries, broth and thyme. Heat until simmering; cook for 30 seconds to reduce slightly. Divide the sauce and toasted almonds among the fish. Serve at once.

~WW recipe

Yogurt Fruit Dip

You will need:

8 oz. nonfat strawberry or other fruit-flavored yogurt

3 oz. nonfat cream cheese, softened

1 Tbsp. powdered sugar

1/4 tsp. vanilla extract

Place yogurt, cream cheese, sugar and vanilla in a blender or food processor and blend until smooth.Chill for 2 hours.Serve with a tray of fresh fruit.

With only 36 calories per serving (2 tablespoons) this is a very healthy and delicious way to liven up your fruit intake!!

Chipotle Potato Skins

A great weekend fun snack with so much less fat than regular potato skins.

You will need:

4 large potatos, baking-variety, cooked and quartered lengthwise
1 1/2 Tbsp olive oil
1 tsp chili powder, or chipotle chili powder
1/4 tsp hot pepper sauce
6 slice cooked Canadian-style bacon, finely chopped (or the Morning star farms veggie bacon strips work just as well)
3/4 cup shredded fat-free cheddar cheese (the part skim chedder does melt and taste slightly better)
2 medium tomatoes, diced
3 medium scallions, finely chopped
3/4 cup fat-free sour cream


Preheat oven to 425°F. Scoop out flesh of potatoes, leaving about 1/8th of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes.)
In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges in a single layer on a large nonstick baking sheet; sprinkle with bacon and cheese.
Bake until cheese melts and potatoes are heated through, about 15 minutes. Sprinkle with tomatoes and scallions; serve with sour cream on the side.

~WW recipe

Breakfast Muffins

These are great for an easy weekend breakfast, or a quick to go grab in the rushed mornings if made the night before and heated up in the microwave.
You will need:
Eggbeaters egg substitue (any of the flavored kind will do; I personally prefer the garden vegetable or southwest flavored for this recipie)

Pilsbury reduced fat croisant dough

Morning star farm brand veggie sausage patties (it may sound scary but they are delicious!) Although if you are reluctant to try the meatless items, Turkey sausage works as well.

Low fat shredded cheddar cheese

Preheat the oven to 325
Coat a muffin pan with Pam brand spray

Mold the dough into a cup form in the muffin pan.

Break apart the sausage patty, and crumble a little bit into each muffin cup. (Depending on how many muffins you are making will detrmine how many patties to use. Don't put too much in, the dough and egg mixture will expand.

Pour a small amount of the eggbeaters into each cup. Again, not too much!

Sprinkle with a little shredded cheddar cheese.

Bake in the over for about 20-25 minutes or until the tops become slightly golden.

Let cool and enjoy!!