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Minutes to Cook: 4
Number of Servings: 6
Ingredients
1 cup whole wheat flour plus 1 tablespoon for dusting the cutting board
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons chopped fresh parsley
3/4 cup fat-free Greek yogurt
Tips
No need for special mixing equipment. Your hands will work just fine. Slowly incorporate the yogurt. If you herbs are full of moisture you may only need 1/2 cup yogurt. The dough should just pull together and release from your hands.
Directions
Combine the flour, baking powder, salt, and parsley in a medium mixing bowl. Add 1/4 cup yogurt at a time, mixing until the dough is smooth.
Wrap the dough in plastic and let rest for 30 minutes to an hour.
Divide the dough into six equal portions.
Heat a large nonstick skillet or a griddle over medium-high heat. Using a rolling pin, flatten each dough ball until it's about 6 inches in diameter. (Dust the dough and your work surface with flour as needed.)
Transfer the dough to the griddle one piece at a time, then cook for one to two minutes per side, flipping to the second side when you start to see the dough rise. Repeat with the remaining dough balls.
Serve immediately or let cool, wrap in two layers of plastic and freeze for up to three months.
Makes 6 flatbreads. PROTEIN: 5.4g/Per Portion
- 1 2/3 cups whole-wheat pastry flour
- 1 tsp baking powder
- 3 tsp baking soda
- 3 1/2 cups pitted dates, divided
- 1 cup pineapple chunks in own juice, drained
- 1 banana
- 1 cup unsweetened applesauce
- 1 cup raw beets, shredded
- 3/4 cup raw carrots, shredded
- 1/2 cup raw zucchini, shredded
- 3 tbsp natural cocoa powder
- 1/2 cup currants
- 1 cup chopped walnuts
- 1 1/2 cups water
- 2 tsp vanilla extract
Chocolate Nut Icing
- 1 cup raw macademia nuts and/or raw cashews
- 1 cup vanilla soy, hemp or almond milk
- 2/3 cup pitted dates
- 1/3 cup brazil nuts or hazelnuts
- 2 tbsp cocoa powder
- 1 tsp vanilla extract
Directions
Preheat oven to 350°F. Mix flour, baking powder and baking soda in a small bowl. Set aside.
In blender or food processor, purée 3 cups of the dates, pineapple, banana and applesauce. Slice remaining 1/2 cup dates into 1/4-inch pieces.
In large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, water, vanilla and flour mixture. Add the blended mixture and mix well.
Spread in a 9 x 13-inch nonstick baking pan.
Bake for 1 hour or until a toothpick inserted into the center comes out clean.
For the icing, use a high-powered blender and combine all icing ingredients until smooth and creamy. Spread on cooled cake.
- 4 oz (113 g) chorizo sausage, diced
- 2/3 cup (150 mL) each finely chopped onion, celery and carrot
- 2 cloves garlic, minced
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) cayenne pepper
- 1/4 tsp (1 mL) cinnamon
- 2 tsp (10 mL) tomato paste
- 3 cups (750 mL) sodium-reduced chicken broth
- 1 cup (250 mL) dry green lentils
- 1 can (14 oz/398 mL) diced tomatoes, drained
- 3 tbsp (45 mL) chopped fresh coriander
- 4 eggs, fried or poached, boiled, scrambled
Preparation
In shallow Dutch oven, heat oil over medium heat; cook chorizo until brown, about 3 minutes.
Stir in onion, celery, carrot and garlic; cook, stirring occasionally, until softened, about 4 minutes. Stir in cumin, cayenne pepper and cinnamon for 1 minute. Stir in tomato paste until dry.
Add chicken broth, lentils, tomatoes and 1 cup (250 mL) water; bring to boil, scraping up any browned bits. Reduce heat, cover and simmer until lentils are tender but not mushy, about 30 minutes. Sprinkle with coriander. Serve with fried eggs.
· 3 cups (750 mL) sodium-reduced chicken broth
· 2 green onions, sliced
· 1 carrot, sliced
· 1 rib celery, sliced
· 1/4 tsp (1 mL) pepper
· 1/4 tsp (1 mL) dried thyme
· 1 sweet red pepper, chopped
· 1 cup (250 mL) vermicelli egg noodles
· 1/2 cup (125 mL) frozen peas, thawed
Turkey Meatballs:
· 1 egg
· 1/4 cup (60 mL) grated onion
· 1/4 cup (60 mL) grated parmesan cheese
· 2 tbsp (30 mL) minced fresh parsley
· 1/4 tsp (1 mL) salt
· 1/4 tsp (1 mL) pepper
· 1 lb (454 g) lean ground turkey or lean ground veal
Bake the meatballs in the oven at 325 for 25-30mins. Add them to the rest of the ingredients. Let simmer about 1h 30 mins. Add noodles the last 30 mins of cooking. (or 4 hours in a crock pot on high, add noodles last hour)
Makes 12
INGREDIENTS
6 large eggs
12 slices pre-cooked turkey bacon (sliced into thirds)
¾ cup shredded low fat Swiss or Monterey jack cheese
½ cup 1% milk
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon Italian seasoning
DIRECTIONS
- Spray muffin tin with nonstick cooking spray.
- Preheat oven to 350º F.
- Place 3 bacon pieces in the bottom of each muffin cup.
- In a separate bowl, mix together all ingredients until well blended, except for ¼ cup of the shredded cheese.
- Fill each muffin cup with ¼ cup of the egg mixture.
- Sprinkle extra ¼ cup of cheese on top across muffins.
- Bake for 20-25 minutes or until eggs are set.
NUTRITIONAL ANALYSIS PER SERVING (1 muffin):
Total Calories: 98
Total Fat: 7g
Saturated fat: 2g
Total Carbohydrates: 1g
Total Fiber: 0g
Total Sugar: 1g
Protein: 8g
Spring Stir Fried Chicken with Sugar Snap Peas and Carrots
Spring Stir Fried Chicken with Sugar Snap Peas and Carrots
Skinnytaste.com
Servings: 4 • Size: just under 1 cup • Old Points: 4 • Weigh****cher Points+: 5 pt
Calories: 179 • Fat: 5.6 g • Carb: 7 g • Fiber: 2 g • Protein: 27 g • Sugar: 1.5 g
Sodium: 238 mg • Cholest: 0 mg
Ingredients:
For the sauce:
- 1 tbsp low sodium soy sauce (or Braggs Liquid Aminos or Tamari for GF)
- 1 tbsp fresh lime juice
- 2 tbsp water
- 1 tsp cornstarch
For the Stir Fry:
- 1 lb skinless, boneless chicken breast, sliced thin
- salt, to taste
- 1 tbsp rice bran oil, or canola
- 2 tsp fresh garlic, minced
- 1 tsp fresh ginger, grated
- 1 cup sugar snap peas
- 1 cup carrots, sliced diagonally
- scallions for garnish
Directions:
Combine soy sauce, lime juice, water and cornstarch in a small bowl, mix together and set aside.
Season chicken lightly with salt. Heat a large wok over high heat. When the wok is very hot, add half of the oil, then add the chicken. Stir fry, stirring occasionally until the chicken is cooked through and browned, about 3-4 minutes. With a slotted spoon, remove the chicken and set aside. Reduce heat to medium.Add the remaining oil to the wok; add the garlic and ginger, stir for 20 seconds. Add the sugar snap peas and carrots, stirring over medium high heat until tender crisp, about 3-4 minutes.
Return the chicken to the wok, add the soy sauce-lime mixture, mix well and cook another 30 seconds to one minute. Serve immediately and top with fresh scallions.
Prep Time: 20 minutes
Total Time: 20 minutes
Yield: 5 cups
Serving Size: 1 cup
Gather
2 cups cubed chicken breast - you can poach your own, or take a shortcut and use rotisserie chicken 1/3 cup light mayonnaise 2/3 cup fat free greek yogurt 2 tablespoons lemon juice 3 celery stalks, sliced 2 tablespoons chopped fresh tarragon 1 green onion, chopped 1/2 cup green grapes, sliced lengthwise 1/4 cup dry roasted almonds, chopped 1 crisp red apple (I like gala or braeburn) salt and freshly ground pepper to tasteStep by step
- In a small bowl, whisk together mayonnaise, yogurt, lemon juice, tarragon, green onion, salt and pepper.
- Throw the rest of the ingredients into a large bowl.
- Pour the dressing over the chicken mixture.
- Toss together with a spatula or clean hands.
- Place in fridge and chill for at least an hour.
- Serve on a bed of greens, in a wrap, between slices of whole grain bread...whatever you like!
Nutrition
WW PP 6; Calories 238; Total Fat 9.8g; Saturated Fat 1.5g; Cholesterol 54mg; Sodium 186mg; Total Carbohydrates15.4g; Dietary Fiber 1.8g; Sugars 9.2g; Protein 22.6g
Enjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavor but protein and omega-3 fatty acids.
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Prep and Cook Time: 10 minutes Ingredients:
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Directions:
- Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm.
- Drizzle over spinach leaves and top with tuna and tomatoes if desired.
Serves 1
Enjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavor but protein and omega-3 fatty acids.
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Prep and Cook Time: 10 minutes Ingredients:
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Directions:
- Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm.
- Drizzle over spinach leaves and top with tuna and tomatoes if desired.
ReginaL · 3 replies · 876 views
