Healthy Recipes to help you survive the holidays
Chicken Tortilla Soup
What you need:
- 1lb Boneless Chicken
- 1 Container Salsa
- 1 Can Black Beans & 1 Can Cannellini Beans (DO NOT DRAIN)
- 1 Clove Garlic 1tsp. Cumin 1 Can Chicken Broth (optional)
Directions:
Place all ingredients in crockpot on high 5-6hours. Remove and shred chicken, then return it to soup. Serve with shredded cheddar or pepperjack cheese (lowfat for the healthier option), lowfat or fat free sour cream and multigrain tortilla chips.
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Creamy Skinny Pasta Primavera
What you need: -1lb. cubed chicken -1box cooked Barilla Plus Protein Pasta (any variety) -1bag frozen mixed
veggies(your choice...can also use fresh) -1 8oz can fat free cream of mushroom soup -1/2cup skim milk
-5 TBSP grated parmesan cheese -1/2tsp garlic powder
Directions: Cook chicken in medium skillet. At same time, combine soup, milk, parmesan cheese and garlic powder in small saucepan. Bring to soft boil, stirring often. Microwave veggies 4-5minutes or until al dente. When chicken is cooked, add veggies and sauce mixture to skillet and toss together. Serve over pasta.
This recipe packs about 20grams of protein and only 4grams of fat. Serves 4-6
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Skinny Buffalo Chicken Dip
What you need:
- 2 8oz lowfat or fat free Cream Cheese
- 1 15oz can Chicken
- 4-6oz Frank's Red Hot
- 2 Stalks Celery Chopped and Microwaved 60sec.
- 1 cup lowfat or fatfree Ranch or Blue Cheese Dressing
- 1 cup lowfat shredded cheddar cheese
Directions:
Heat cream cheese, chicken, Red Hot and celery in skillet until melted and mixed together. Remove from heat and mix in dressing and cheese. Place mixture in oven safe dish and bake at 350 degrees for 35 minutes. Serve with multigrain chips or celery sticks.
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CAKE IN A MUG
What you need: *1box chocolate cake mix
*1box angel food cake mix *water
Directions:
Place both cake mixes into ziploc bag. Shake to mix. Spray mug with Pam cooking spray. Add 1/4c cake mix into mug. Add 2TBSP water to mix and stir well. Cook in microwave for 1minute.
Great for a yummy chocolate fix that is low in fat and calories. Enjoy!
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PEANUT BUTTER PROTEIN BALLS
What you need: *1cup peanut butter *1cup honey
*1cup old-fashioned oatmeal *3scoops protein powder (choc. or vanilla) *cinnamon to taste
Directions:
Heat honey and peanut butter in microwave until runny (approximately 70sec). Mix in oatmeal, protein powder and cinnamon. Stir until all ingredients are combined. Cool mixture in refrigerator. Roll into bite sized balls.
Excellent as a snack or for an on-the-go breakfast!
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PUMPKIN OATMEAL
What you need: *1/3c old-fashioned rolled oats *1/3c milk *1/3c water *1/4c canned, pure pumpkin
*1/2tsp pumpkin pie spice *sweetener of choice (stevia, honey, maple syrup...) *2-3TBSP chopped nuts (walnuts & pecans go great in this recipe)
Directions:
Combine all ingredients except nuts in a small non-stick pot over medium-low heat. Cook, stirring occasionally, careful to not let oatmeal boil. The oatmeal will slowly thicken....approx 5-10min. Once oatmeal is thickened to your liking, serve and top with nuts.
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LIGHTER LATIN-SPICED SLOW COOKER BEEF ROAST
What you need: *2-3lbs. eye of round (choose a lean cut) *2tsp. kosher salt *2tsp cumin *1tsp. dried oregano *1/4tsp. fresh gound black pepper *1 bay leaf *1-14.5oz. can diced tomatoes with liquid *1med. onion peeled and quartered *2medium carrots peeled & cut into large pieces *2jalepenos, chopped (remove seeds for a less spicy dish) *1bell pepper, seeded, stemmed & cut into strips
Directions:
Spray inside of slow cooker with non-stick cooking spray. Place eye of round inside slow cooker. Season with salt, cumin, oregano and pepper. Add bay leaf. Add the following ingredients in order: can of tomatoes, onion, carrots, jalapenos, and bell peppers. Cover and cook 8-9hrs on low or 4-5hrs on high until meat is tender. season with additional salt & pepper as needed. Serve with brown rice.
Save your leftovers for beef tacos tomorrow night (see the recipe below)
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EASY BEEF SOFT TACOS
What you need: *Approx. 3-4c leftover shredded pot roast *1c beef broth *1tsp cumin *1tsp chili powder
*salt & pepper to taste *Toppings: shredded lettuce, chopped tomatoes, fresh jalapeno slices, shredded cheese, cilantro lime yogurt sauce (see recipe below)
Directions:
Combine pot roast, beef broth, cumin, chili powder, salt and pepper in large non-stick pan. Cook over medium-low heat, stirring to evenly combine all ingredients. Once most of the liquid is soaked up and meat is heated through, serve with warm soft whole grain tortillas along with your choice of toppings.
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CILANTRO LIME YOGURT SAUCE
What you need: *1 individual container of plain Greek yogurt *1-2TBSP chopped fresh cilantro *zest of 1/2 a lime *juice of 1 lime *salt & pepper to taste
Directions:
Combine yogurt, cilantro, lime zest and juice in small bowl. Add salt & pepper to taste. Serve with easy beef tacos above.
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ROMAINE SALAD WITH TANGY LEMON-DIJON DRESSING
What you need: *1/4c water *3TBSP Dijon mustard *2TBSP fresh lemon juice *2tsp olive oil *1/4tsp salt
*1/4tsp black pepper *2 garlic cloves, minced *8c torn romaine lettuce *1/4c finely chopped red onion
*6TBSP plain croutons *freshly ground black pepper (optional)
Directions:
Combine first 7 ingredients in a small bowl, and stir well with a whisk. Combine lettuce and onion in a bowl. Drizzle dressing over salad: toss to coat. Top with croutons. Sprinkle with pepper, if desired. Add a grilled chicken breast or leftover white meat turkey for an extra protein punch. Yields 4-1 1/2c salad and 1 1/2 TBSP croutons.
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CHICKEN CAPRI SANDWICH
What you need: *5 grilled chicken breast (1per sandwich) *2tsp white wine vinegar *8 (1/4in thick) slices tomato
*5 whole grain buns or 1 loaf whole grain ciabbata bread *1clove garlic, halved *4 (1/4in thick) slices red onion
*cooking spray *2TBSP chopped fresh basil *1TBSP chopped kalamata olives *sliced provolone (1per sandwich)
Directions:
Drizzle vinegar over tomato slices and set aside. Preheat broiler. If using loaf of bread, slice bread lengthwise and lay open face on baking sheet. If using buns, place open face on baking sheet. Broil 30 seconds or until lightly browned. Rub garlic on cut sides of bread, discard garlic. Arrange onion slices in single layer on baking sheet coated lightly with cooking spray. Lightly coat onions with cooking spray. Broil 5 minutes or until lightly browned. Arrange tomato and chicken on one side of bread or buns. Top with basil and olives. Arrange onion slices and cheese on top half of bread and broil 30 seconds or until cheese melted. Invert onto bottom half. Serve sandwiches with romaine salad above (sans chicken). If using loaf of bread, slice into 5 even sections and serve.
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KELLY'S SPICY TURKEY SOUP
What you need: *1lb. extra lean ground turkey or leftover turkey cubed or shredded *1med. onion (diced)
*1med. green pepper (diced) *1-8oz can turkey or chicken stock * salsa(to taste) *frozen or canned corn
*approx. 8oz. H2O *dash of cumin *dash ground red & black pepper *garlic salt (to taste) *1-8oz lowfat cream cheese *1-8oz. can cannellini beans (with liquid...do not drain)
Brown ground turkey, onion & pepper in medium stock pot. Add stock, salsa, water, corn, spices and beans. Bring to soft boil. Add cream cheese & simmer until cheese is completely blended to create creamy broth. This soup is great served with multi-grain tortilla chips and shredded lowfat cheddar!
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WHIPPED CHERRY SPRITZER
What you need: *2TBSP tart cherry juice concentrate (you can also used tart cherry juice, just eliminate some of the mixer) *1 shot whipped vodka *club soda, diet 7-up or other light soda as mixer
Place vodka, into tall glass with ice. Add cherry juice concentrate. Stir well. Fill rest of glass with mixer and stir lightly. Enjoy.
This beverage is light and refreshing and looks pretty. You can also serve it in a martini glass to make it feel extra special. Only 70 calories in this tasty treat.
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