Avocado Low Carb Sandwich

Avocado Low Carb Sandwich
Comments: We use Julian Bakery Smart Carb #1 bread for this high protein and high fiber sandwich that is low in net carbs. Find out where to purchase their bread at www.JulianBakery.com

Serves: 4
Prep Time: 5 minutes
Difficulty: Easy
Ingredients:

6 slices bread, Julian Bakery Smart Carb #1
6 slices cheese, low fat cheddar
1 avocado, Haas or any
2 tomatoes, large
1 cucumber, english
3 ounces arugula
salt and pepper, to taste
dash garlic powder

Preparation: Mash avocado in a small bowl with garlic powder and salt. Spread over bread, then top with cucumbers, cheese, tomatoes and arugula and enjoy!

Nutrition: Per Serving About: 226 calories, 8 g fat, 2 g saturated fat, 21 g protein, 20 g carbohydrates, 15 g dietary fiber, 370 mg sodium; WW points plus value 5

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Shrimp Louis Salad

Shrimp Louis Salad

Shrimp Louis Salad

This delicious salad is easy to make, and comes together very quickly. Using light mayonnaise and lemon juice in the dressing reduces the fat and calories over the usual restaurant version.You could also serve this with low fat Thousand Island dressing and chopped green onions for a quick dressing.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients

1 bag (7 ounces) lettuce, mixed greens
1 1/4 pounds shrimp, raw (medium or large), peeled and deveined
4 egg, large, hard boiled, use 2 whole and 2 egg whites
1 avocado, Haas or any, peeled and chopped
2 cups tomatoes, grape or cherry, halved
2 cucumbers, sliced
6 green onions , chopped
1 lemon, use juice from half
1/3 cup mayonnaise, light or reduced fat
1/4 cup chili sauce (bottled)
1 tablespoon olive oil

Preparation: To make dressing: mix lemon juice, mayonnaise, chili sauce and chopped green onions in a small bowl. Chill until ready to serve. Meanwhile, boil eggs in a small pot over medium high heat. Reduce heat and simmer for 10 minutes. Place eggs under cold water to cool. Meanwhile, pat the shrimp dry with a paper towel (sprinkle lightly with paprika if desired for extra color). Heat a large skillet over medium high heat. Add oil and cook the shrimp for 1 to 2 minutes on each side until just pink. Remove from skillet and place on a plate. Divide the greens, tomatoes, cucumber, sliced avocado and sliced eggs among plates. Top each salad with the shrimp and garnish with lemon slices. Serve the dressing in a small bowl on the side.

Nutrition: Per Serving About: 290 calories, 13 g fat, 2.5 g saturated fat, 25 g protein, 19 g carbohydrates, 6 g dietary fiber, 840 mg sodium; WW Points Plus value 7

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BBQ Veggie Skewers

BBQ Veggie Skewers

Comments: This is a fun way to make summer vegetables and great for a summer barbeque. Photo and Recipe courtesy of Betsey Reid, Photographer
Serves: 4
Prep Time: 15 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients
8 tomatoes, grape or cherry
8 mushrooms, Crimini or button or combo, baby portabellas
1/2 onion, red
2 peppers, bell, red, yellow, or green, or other
2 spears asparagus
1 zucchini
cooking spray, olive oil type
1 tablespoon vinegar, red wine or cider
1/8 teaspoon oregano, dried leaves
1/8 teaspoon basil, dried
salt, optional, to taste
pepper, black, ground, optional, to taste
1/4 teaspoon garlic powder

Preparation: Wash all of the vegetables. Cut the onion into 4 quarters and separate each quarter in half. Remove the tough end from the asparagus and cut each spear into 4 equal pieces. Seed and remove the stems from the peppers and cut into 8 chunks. Cut the zucchini into 8 rounds. Divide the vegetables equally on to each skewer. Spray both sides of the kabob with olive oil spray. Sprinkle with spices and drizzle the vinegar over the skewered veggies. Grill for approximately 3 minutes on each side or until done.

Nutrition: Per Serving About: 70 calories, 1.5 g fat, 0 g saturated fat, 3 g protein, 12 g carbohydrates, 4 g dietary fiber, 160 mg sodium; WW points plus value 2

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Asparagus with Asian Sesame Dipping Sauce

Asparagus with Asian Dipping Sauce

Asparagus with Asian Dipping Sauce


I have to say, this is a great way to get your kids, husband, guests to eat more vegetables. The dipping sauce is also good with blanched broccoli, green beans, cauliflower or other favorite veggies.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: This is a great appetizer or side dish even your kids will love! For Vegan…use a vegannaise and substitute agave nectar for the honey.

Ingredients:

1 pound asparagus, fresh
1/3 cup mayonnaise, light or reduced fat
2 teaspoons sesame oil, dark, or more if desired
2 teaspoons soy sauce, low sodium
2 teaspoons honey or agave nectar
1 teaspoon vinegar, rice, seasoned

Preparation: Clean asparagus and cut tough ends off. Place about 6 cups of water in a large pot. Bring water to a boil and add salt. Drop asparagus into the boiling water and cook for only about 1 minute or so until crisp tender. Remove asparagus and place in a pitcher or large bowl of ice-water to stop the cooking process and retain brightness of color. Drain asparagus, place on a serving platter. For the sauce, mix remaining ingredients and serve in a small bowl next to the asparagus. Chill until ready to serve.

Nutrition: Per Serving (approx): 120 calories,10 g fat,1.5 g saturated fat, 2 g protein, 7 g carbohydrates, 1 g dietary fiber, 250 mg sodium; WW points plus value 3

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Strawberry Pretzel Squares

Strawberry Pretzel Bars

Strawberry Pretzel Bars


Serves: 20
Prep Time: 20 minutes
Cooking Time: 10 minutes plus 5 hours refrigeration
Difficulty: Easy
Comments: This is one of those potluck desserts that takes me back to my childhood days. My mom use to make desserts like these to take to block parties and potlucks. Original recipe is on www.Kraftrecipes.com.

Ingredients

2 cups pretzels, finely crushed
1/4 cup sugar, granulated
2/3 cup butter, light, slightly melted
12 ounces cream cheese, 1/3 less fat, softened
1 cup cool whip, whipped topping, fat free, thawed
1/4 cup sugar, granulated
1 package (6 ounce) jello, dry, strawberry flavored
2 cups water, boiling
1 1/2 cups water, cold
4 cups strawberries, fresh, sliced

Preparation:
Preheat oven to 350°F. Place pretzels in a large zip lock bag and crush thoroughly using a meat mallet or rolling pin. Place butter in a microwave safe mixing bowl and microwave for 20 seconds until slightly melted. Add pretzel crumbs and 1/4 cup of granulated sugar. Combine ingredients, then pour into a 13×9-inch baking dish. Press crumbs evenly over bottom and slightly up edges of dish. Bake for 10 min. Remove from oven and cool for 20 minutes. Meanwhile, beat together cream cheese and remaining 1/4 cup sugar until blended. Stir in cool whip. Spread mixture over crust. Refrigerate until ready to use. Combine boiling water and jello mix in large bowl;stir for 2 minutes until dissolved. Add cold water and stir. Refrigerate jello for 1-1/2 hours or until thickened but not fully set. Add Slice strawberries to gelatin and stir gently to combine. Carefully spoon mixture over cream cheese layer spreading berries out evenly. Refrigerate 3 to 4 hours or until firm. Slice and serve.

Nutrition: Per Serving About: 170 calories, 7 g fat, 4 g saturated fat, 0 g trans fat, 3 g protein, 25 g carbohydrates, 1 g dietary fiber, 290 mg sodium; WW Points Plus value 5

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Chicken Kabobs with Soy and Ginger

Chicken Kabobs with Soy and Ginger

Comments: For even better results allow the chicken and vegetables to marinate for several hours or overnight.

Serves: 6
Prep Time: 15 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless, cut into 12 1 1/2 inch pieces
1 pepper, bell, red, yellow, or green, cut into 12 chunks
1 onion, red, cut into 12 chunks
2 zucchini, cut into 12 rounds
12 mushrooms, Crimini or button or combo
12 tomatoes, grape or cherry
1 teaspoon ginger powder
1/4 teaspoon garlic, bottled minced
1 teaspoon mustard, dry
1 tablespoon maple syrup
1/4 cup soy sauce, low sodium
2 tablespoons olive oil

Preparation: Preheat grill or grill pan to medium heat. Combine marinade ingredients into a large zip lock bag. Add all other ingredients to the bag and mix well. Thread the ingredients onto the skewers, alternating pieces of chicken, pepper, onion, zucchini, mushrooms and tomatoes on wooden skewers. Grill skewers for about 15 to 20 minutes (turning a couple of times) until the chicken is cooked through.

Nutrition: Per Serving About: 230 calories, 8 g fat, 1.5 g saturated fat, 27 g protein, 12 g carbohydrates, 3 g dietary fiber, 340 mg sodium; WW Points Plus value 6

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Low Calorie Corn, Zucchini and Black Beans

Corn and Zucchini with Black Beans

Comments: This is a simple and delicious vegetarian and low calorie dish with a southwest flavor.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Ingredients:

2 zucchini
1 cup black beans, reduced sodium, 6 ounces
1 cup corn, frozen white kernels, or fresh, 6 ounces
1 pepper, bell, red, yellow, or green
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon cumin, ground
cooking spray, olive oil type

Preparation: Cut the zucchini in quarters lengthwise, then cut into bite sized cubes. Cut the red pepper into bite sized pieces. Drain the black beans and rinse. Coat a large skillet with cooking spray, then place over medium heat. Add the zucchini and brown lightly. Add the peppers and cook for another minute. Add corn and cook for 2 more minutes stirring occasionally. Add the black beans and the seasoning. Cook for a couple of minutes to allow flavors to blend.

Nutrition: Per Serving About: 105 calories,1 g fat, 0 g saturated fat, 6 g protein, 23 g carbohydrates, 5 g dietary fiber, 298 mg sodium; WW Points plus value 3

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Barbequed Tri Tip with Avocado Salsa

Barbequed Tri Tip with Avocado Salsa

Barbequed Tri Tip with Avocado Salsa


Everything in moderation! Choose a lean Tri tip, cooking on the grill, and a small amount of avocados which are a healthy fat with many health benefits.
Serves: 6
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

2 tomato(es), Roma
1 avocado(s), Haas or any
1/2 cup corn, frozen white kernels
1/4 onion(s), red
1 pepper(s), bell, red, yellow, or green
1 teaspoon garlic, bottled minced
1 lime(s)
1 1/2 pounds tri tip roast, lean
2 teaspoons olive oil
2 teaspoons seasoning blend, Mrs. Dash Fiesta Lime, salt free
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 tablespoons salad dressing, Newman’s Own Lighten Up Light Lime Vinaigrette, or other low fat vinaigrette
1/4 cup cilantro, fresh, chopped (optional item)
Preparation

Chop tomatoes, avocado, onion, bell pepper and cilantro and gently mix together in a medium sized bowl. Add corn, garlic, vinaigrette and juice from the lime and stir gently. Rub olive oil over the tri tip and season with Mrs. Dash seasoning blend (or use 1 teaspon cumin and 1 teaspoon chili powder instead), salt and pepper. Heat an outdoor grill or indoor grill pan over medium high heat. Cook tri tip until desired doneness (about 7 to 10 minutes per side). Wrap in foil and let sit for 5 minutes before cutting. Slice tri tip in slices against the grain and serve with avocado salsa spooned over top.
Nutrition

Per Serving About: 300 calories, 19 g fat, 4.5 g saturated fat, 0 g trans fat, 26 g protein, 11 g carbohydrates, 4 g dietary fiber, 310 mg sodium; WW points plus value 8

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Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce


Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Chinese broccoli is best in this recipe but sometimes difficult to find in certain areas, so use baby broccoli or broccoli rabe instead. To make it vegetarian, replace the oyster sauce with a little soy sauce.

Ingredients:

3/4 pound broccoli rabe
2 teaspoons sesame oil, dark
1 tablespoon oyster sauce
1 teaspoon garlic, bottled minced
1 teaspoon vinegar, rice, seasoned

Preparation: Heat a large skillet over medium heat. Add sesame oil. Add broccoli and stir. Cook for about 2 minutes until crisp tender. Add garlic, vinegar and oyster sauce. Stir and cook for 1 minute and serve.

Nutrition: Per Serving About: 50 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 4 g protein, 4 g carbohydrates, 3 g dietary fiber, 170 mg sodium; WW points plus value 1

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Southwest Chicken w/ Tomatillo Salsa

Southwest Chicken with Tomatillo Mango Relish

Southwest Chicken with Tomatillo Mango Relish


Serves: 6
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: This is a simple, but delicious chicken dish with a great blend of flavors and lots of vitamins and antioxidants. If your kids don’t like all of the relish, just serve theirs plain with some barbeque sauce.

Ingredients:

1 1/2 pound chicken breast, boneless and skinless
cooking spray
1 teaspoon chili powder
1 teaspoon cumin, ground
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
3/4 pound tomatillos, paper removed, chopped
1 avocado, Haas or any, peeled and chopped
1 can (15 ounces each) black beans, reduced sodium, drained and rinsed
1 mango, fresh, or frozen, chopped
1/4 onion, red, chopped
1 lime

1/4 cup cilantro, fresh, chopped

Preparation: Place onion, avocado, mango and tomatillos in a medium sized bowl. Add black beans, chopped cilantro and juice from the lime to the bowl. Stir gently and set aside. Pound chicken to 1/4 inch even thickness. Season chicken with chili powder, cumin, garlic powder, salt and pepper. Coat a large non stick skillet with cooking spray and place over medium high heat. Add chicken and cook for about 4 minutes per side. Place cover on skillet and cook for about 2 to 3 more minutes until cooked through. Remove chicken and place on a plate. Spoon the tomatillo relish on top and serve.

Nutrition: Per Serving About: 290 calories, 11 g fat, 2 g saturated fat, 27 g protein, 24 g carbohydrates, 8 g dietary fiber, 400 mg sodium; WW Points Plus value 7

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