Grilled Pork Chops with Mushrooms

Grilled Pork Chops with Mushrooms
Comments: Great served over brown rice or with a side of steamed veggies.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds pork chops, with bone, lean, visible fat trimmed
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 tablespoon olive oil
1 tablespoon butter
12 ounces mushrooms, Crimini or button or combo
1 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 tablespoon flour, all purpose

Preparation: Preheat oven to 350 degrees. Clean and slice the mushrooms. Season the pork chops with salt, pepper and garlic powder. Place a large skillet over medium high heat. Add oil and butter. Add pork chops and cook for approximately 4-5 minutes on each side. Place pork chops in a baking dish and place in the oven for approximately 8 to 10 minutes until cooked through. While the pork chops are baking, return the skillet to the stove top. Add the mushrooms cook for 2 to 3 minutes until browned and softened. Sprinkle flour over mushrooms and stir, cooking for about 30 seconds. Slowly add the chicken broth and stir. Simmer for approximately 2 to 3 minutes until sauce thickens. Remove pork chops from the oven and top with the mushroom sauce.

Nutrition: Per Serving About: 260 calories, 16 g fat, 6 g saturated fat, 21 g protein, 6 g carbohydrates, 0 g dietary fiber, 530 mg sodium; WW Points Plus value 7

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Grilled Halibut with Lemon Butter Sauce

Grilled Halibut with Lemon Butter Herb Sauce
Start the new year off right. Enjoy this light and delicious fish – low in calories and carbs.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds halibut filet
1 teaspoon salt
1/2 teaspoon pepper, black, ground
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1 tablespoon olive oil
1 tablespoon butter, light
1 lemon and more for garnish
1/2 cup wine, white, dry
2 tablespoons parsley, fresh, chopped

Preparation

Heat a large skillet over medium to medium high heat. Pat fish with paper towels. Season fish with salt, pepper, garlic powder and paprika. Melt butter in skillet and add olive oil. Place fish in skillet in a single layer, without overcrowding the skillet. Cook for about 3 to 4 minutes per side until golden brown. Squeeze juice from half the lemon over fish. Pour white wine around edges inside skillet. Cook for about 2 more minutes until wine slightly reduces. Serve fish on plates with sauce over top. Top with fresh chopped parsley and garnish with lemon wedges on the side.

Nutrition: Per Serving About: 260 calories, 9 g fat, 2 g saturated fat, 0 g trans fat, 36 g protein, 3 g carbohydrates, 1 g dietary fiber, 690 mg sodium; WW Points plus value 6

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Grilled Greek Chicken

Grilled Greek Chicken
Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments

This is a light chicken dish fairly low in both calories and carbohydrates.
Ingredients

1 1/2 pounds chicken breast, boneless and skinless
1/2 teaspoon pepper, black, ground
1/4 teaspoon basil, dried
1/3 cup kalamata olives, pitted, halved
3 tablespoons salad dressing, balsamic vinaigrette, low fat
2 cups tomato(es), grape or cherry, halved
1/4 cup cheese, feta, reduced fat such as Athens
1/4 cup basil, fresh, torn
2 tablespoons nuts, pine nuts, toasted
1/4 teaspoon salt

Preparation: Heat indoor or outdoor grill to medium heat. Season chicken with salt, pepper and dried basil. Grill chicken 5-7 minutes per side until juices run clear. Remove from grill and keep warm. In a medium bowl, combine tomatoes, olives and vinaigrette. Heat skillet to medium heat and add tomato mixture. Heat until tomatoes are softened, approx. 3-4 minutes. Remove from heat, serve over grilled chicken and garnish with feta, basil and pine nuts.

Nutrition: Per Serving About: 280 calories, 11 g fat, 2.5 g saturated fat, 0 g trans fat, 37 g protein, 6 g carbohydrates, 3 g dietary fiber, 740 mg sodium; WW Points Plus value 7

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Grilled Fish with Creamy Pesto Sauce

Grilled Fish with Cream Pesto Sauce
Comments: This is a lighter version using fat free half and half and it is delicious! You can increase the amount of pesto for a stronger taste if you like. The sauce goes well with salmon, halibut, Mahi Mahi, tuna, and just about any other fish.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Ingredients:

1 1/4 pounds Tilapia
1/4 cup pesto sauce (prepared)
1/4 cup half and half, fat free
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
2 teaspoons olive oil
1/4 teaspoon garlic powder
1/4 teaspoon paprika

Preparation: In a small saucepan, add the pesto sauce and fat free half and half over low heat. Simmer for a few minutes and then lower heat (for a thicker sauce, add half teaspoon of cornstarch to the half and half and stir before adding to the pesto). Place a large skillet over medium high heat. Add oil. Pat the Tilapia dry with a paper towel. Season the Tilapia with salt, pepper, garlic powder and paprika. Add the Tilapia to the skillet and cook for 1-2 minutes on each side until lightly golden and cooked through. Remove the fish from the skillet and place it on a plate. Top with the pesto sauce.

Nutrition: Per Serving About: 240 calories, 12 g fat, 3.5 g saturated fat, 32 g protein, 2 g carbohydrates, 0 g dietary fiber, 360 mg sodium; WW Points Plus value 6

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Greek Shrimp Salad with Tomatoes

Greek Salad with Shrimp

This is a delicious lunch or light dinner recipe low in carbs and calories.
Serves: 4
Prep Time: 10 minutes plus 20 to refrigerate
Cooking Time: none
Difficulty: Easy
Ingredients

1 pound shrimp, cooked, shelled and tails removed
2 cups tomatoes, grape or cherry, halved
1 cucumber, english, quartered and sliced
1 pepper, bell, red, yellow, or green, seeded and chopped
1/2 onion, red, chopped
1/2 cup salad dressing, balsamic vinaigrette, low fat, gluten free
2 tablespoons parsley, fresh, chopped
1/4 cup cheese, feta, reduced fat such as Athens

Preparation: Place all ingredients (except for the feta cheese) in a large salad bowl and toss to combine. Refrigerate for 20 minutes. Top with Feta Cheese and serve.

Nutrition: Per Serving About: 200calories, 5 g fat, 1.5 g saturated fat, 27 g protein, 16 g carbohydrates, 3 g dietary fiber, 670 mg sodium; WW Points Plus Value 5

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Greek Cucumber and Quinoa Salad

Greek Cucumber Quinoa Salad
Comments: This is a light and healthy salad. For gluten free, make sure you choose a gluten free salad dressing or make your own.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1/2 cup Quinoa, dry
1 cup vegetable broth, gluten free, reduced sodium
1 cucumber
1 cup tomatoes, grape or cherry
2 tablespoons parsley, fresh, chopped
1/4 cup salad dressing, balsamic vinaigrette, low fat, gluten free
1/3 cup cheese, feta, reduced fat such as Athens
4 cups lettuce, mixed greens

Preparation: Place broth in a small sauce pan and bring to a boil over medium high heat. Add quinoa and reduce heat to a low simmer. Place cover on pan and cook over low for about 15 minutes until liquid is absorbed. Meanwhile, cut cucumber into 1 inch cubes. Place cucmber, tomatoes, lettuce and chopped parsley in a salad bowl. Pour dressing over salad and toss. Add cooked quinoa and feta cheese and gently toss before serving.

Nutrition: Per Serving About: 140 calories, 3.5 g fat, 1.5 g saturated fat, 0 g trans fat, 7 g protein, 23 g carbohydrates, 3 g dietary fiber, 380 mg sodium; WW Points Plus value 4

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Edamame w/ Sesame Soy Sauce

Edamame w Sesame Soy Sauce
Comments: Edamame soy beans are rich in protein, packed with nutrients and these are very tasty.
Serves: 4
Prep Time: 15 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Ingredients:

12 ounces edamame, shelled, frozen
1 tablespoon soy sauce, low sodium
2 green onions , minced
dash pepper, black, ground
1 1/2 teaspoons sesame oil, dark
dash hot pepper sauce
2 tablespoons parsley, fresh, chopped

Preparation: In a medium saucepan, place one half cup water and the edamame, and soy sauce. Bring to boil while stirring occasionally. Reduce heat and simmer for 10-12 minutes or until the beans are tender and the liquid has evaporated. If there is any remaining liquid continue to cook until it is gone. Remove pan from heat. Stir in the oil, green onions, pepper and hot sauce (if desired). Garnish with chopped parsley.

Nutrition: Per Serving About: 130 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 9 g protein, 11 g carbohydrates, 5 g dietary fiber, 135 mg sodium; WW Points Plus value 3

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Low Calorie – Cucumber & Sesame Salad

Cucmber Salad with Sesame
Comments: One of our favorites, low in calories and carbs and very filling. Recipe courtesy of Betsy Reid, Photographer.
Serves: 6
Prep Time: 15 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

2 cucumbers, seeded and sliced
2 green onions , chopped
3 tablespoons vinegar, rice, seasoned
2 teaspoons sesame oil, dark
2 teaspoons honey
1/2 teaspoon salt
1 1/2 tablespoons sesame seeds, toasted

Preparation: In a large bowl, combine all ingredients. Serve.

Nutrition: Per Serving About: 50 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 1 g dietary fiber, 200 mg sodium; WW Points Plus value 1

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Water with Cucumbers and Fresh Mint

Water with Cucumbers and Fresh Mint

Here’s a great way to drink more water: Add a few slices of cucumbers and some fresh mint leaves/sprigs to a tall glass of ice water. Repeat about 8 to 10 times a day to keep your body properly hydrated! It’s one of our New Year’s resolutions. Drinking plenty of water helps remove toxins from your body, as well as keeps you feeling full so you may tend to eat less. Your skin will like it! Try drinking two glasses when you wake up in the morning, one glass before each meal, and keep a glass at your desk.

Slow Cooker Italian Meatballs

Slow Cooker Italian Meatballs
This is a delicious low calorie version make with ground turkey and turkey sausage.

Serves: 8
Prep Time: 10 minutes
Cooking Time: 3 to 4 hours on high or 6 hours on lowDifficulty: Easy

Ingredients:

1 1/4 pounds turkey, lean, ground
12 ounces sausage, turkey, lean
1/3 cup bread crumbs, Italian herb flavored
1/3 cup parmesan cheese, fresh, grated
1/4 cup parsley, fresh, finely chopped
2 egg(s), large, use one whole and one egg white
1/2 teaspoon garlic powder
1/2 teaspoon pepper, black, ground
4 cups marinara sauce, low sodium, already prepared, jar or deli, such as Amy’s
parsley, fresh, chopped for garnish

Preparation: Place marinara sauce in the bottom of the slow cooker and turn slow cooker on to warm sauce. Meanwhile, place first eight ingredients in a large bowl and combine well. Roll into golf ball size meatballs and place on top of sauce. Place cover on slow cooker and cook for 3 to 4 hours on high or about 6 hours on low. Cooking times vary based upon the size of slow cooker used.

Nutrition: Per Serving About: 220 calories, 10 g fat, 2.5 g saturated fat, 0 g trans fat, 95 mg cholesterol, 23 g protein, 10 g carbohydrates, 1g dietary fiber, 570 mg sodium; WW points plus value 6

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
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