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Recipes
Steamy Creamy Squash Packet
By asally04
PER SERVING (1/2 of recipe, about 1 cup): 80 calories, 3g fat, 233mg sodium, 11g carbs, 3g fiber, 5g sugars, 3
- 2 zucchini or yellow summer squash, stem ends removed
- 1/2 cup thinly sliced onion
- 2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
- 1/8 tsp. dried oregano
- Dash each salt and black pepper, or more to taste
- 1/2 tsp. chopped garlic
- 1 wedge The Laughing Cow Light Original Swiss cheese
pizza quinoa stuffed portabella mushrooms
By asally04
Preheat oven to 400ºF. Spray both sides of mushrooms and place them bottom down on a rimmed baking sheet
- 4 extra-large portabella mushrooms, stems and gills removed
- Oil mister or olive oil cooking spray
- Salt and pepper to taste
- 3/4 c. uncooked quinoa, rinsed thoroughly
- 1 (8 oz.) can tomato sauce
- 2 garlic cloves, minced
- 1 tbsp. minced fresh basil
- 1/2 tsp. dried oregano
- 1/2 tsp. onion powder
- Pinch of red pepper flakes (optional)
- 3/4 c. shredded mozzarella cheese
Balsamic Honey Salmon 'n Veggies
By asally04
Entire recipe: 332 calories, 9
- 3 tbsp. balsamic vinegar
- 1 tbsp. honey
- 1 cup red bell pepper cut into 1-inch chunks
- 1 cup sugar snap peas
- One 4-oz. raw skinless salmon filet
- Seasonings: salt and black pepper
Butternut Blitz Frittata
By asally04
PER SERVING (1/4th of frittata): 174 calories, 2g fat, 620mg sodium, 20g carbs, 2
- 1 1/2 cups fat-free liquid egg substitute (like Egg Beaters Original)
- 1/4 cup fat-free sour cream
- 1/4 cup chopped scallions
- 4 wedges The Laughing Cow Light Creamy Swiss cheese
- 3 cups shredded butternut squash (about half a large squash; a box grater works well)
- 1 cup chopped onion
- 1/2 tsp. chopped garlic
- 1/8 tsp. salt, or more to taste
- 1/8 tsp. black pepper, or more to taste
- 1/2 cup shredded fat-free cheddar cheese
Spaghetti Pie
By asally04
Super-Duper Spaghetti Pie (1/4 pie: 73 calories,
- Ingredients:
- 1 package House Foods Tofu Shirataki noodles; original shape
- 1/2 cup Egg Beaters
- 1 cup fat-free tomato sauce
- 1 cup sliced assorted veggies (onions, peppers, mushrooms, etc.)
- 1/3 cup fat-free mozzarella cheese; shredded
Super-Duper Spaghetti Pie
By asally04
PER SERVING (1/4th of pie): 140 calories, 3g fat, 499mg sodium, 16g carbs, 5g fiber, 6g sugars, 13g protein -- POIN
- 1 package House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
- One 14.5-oz. can crushed tomatoes
- 1/2 cup canned pure pumpkin
- 1 tsp. reduced-fat Parmesan-style grated topping
- 1/2 tsp. garlic powder
- 1/2 tsp. Italian seasoning
- Dash each salt and black pepper, or more to taste
- 1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms), thawed and patted dry
- 1/2 cup thinly sliced bell pepper (any color)
- 1/2 cup thinly sliced onion
- 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
- 1/3 cup shredded part-skim mozzarella cheese
6 Healthy Grilling Recipes
By asally04
Prep Time: 20 minutes Total Time: 25 minutes + soaking time Servings: 4 1
- 2 oz feta, cubed
- 2 Tbsp extra virgin olive oil
- 1/2 tsp dried oregano
- 1 lemon, cut into 6 wedges
- 2 slices (1" thick) Italian bread, cut into 16 cubes (1")
- 16 cherry tomatoes
- 1 can (14 oz) artichoke hearts, drained and halved lengthwise
- 1/2 small red onion, cut into 1" cubes
- 20 inner leaves romaine
- 1 small cucumber, sliced
- 12 assorted pitted olives
Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce
By asally04
Yields: 3 rice balls and 1/2 cup sauce each Per serving: 279 kcal cal
- 1 cup canned no-salt-added cannellini beans (white kidney beans), rinsed and drained
- 2 cups hot cooked brown rice
- 1 1/4 cups shredded Parmesan cheese (5 ounces)
- 1 egg, lightly beaten
- 2 tablespoons snipped fresh sage
- 1/4 teaspoon ground black pepper
- 3/4 cup panko (Japanese-style bread crumbs)
- 1/4 cup finely chopped walnuts, toasted
- Nonstick cooking spray
- 1/2 cup chopped onion (1 medium)
- 2 cloves garlic, minced
- 1 15 ounce can pumpkin
- 1 1/3 cups low-sodium vegetable broth
- 1/4 teaspoon salt
- Coarsely chopped walnuts, toasted (optional)
- Fresh sage leaves (optional)
Slow Cooker Chix Parm Soup
By asally04
1 Cup: CAL 165kcal LOW FAT 4g LOW SAT-FAT 2g LOW CHOL 45mg HIGH SODIUM 665mg CARBS 17g
- 3 garlic cloves, minced
- 1 green bell pepper, chopped
- 1 can (14.5 ounces) crushed tomatoes
- 1/2 pound boneless, skinless chicken breasts
- 3 cups chicken broth
- 1/2 cup chopped white onion
- 1/2 cup shredded Parmesan cheese, plus extra for garnish
- 1 tablespoon chopped fresh basil
- 2 teaspoons chopped fresh oregano
- 1/8 teaspoon red pepper flakes (or more if you like it spicy!)
- 4 ounces uncooked dry gemelli or penne pasta
- Chopped fresh basil or parsley, for garnish
Sausage Pizza Soup Recipe
By asally04
1 cup equals 128 calories, 5 g fat (1 g saturated fat), 34 mg cholesterol, 528 mg sodium, 9 g carbohydrate, 3 g fib...
- * 1/2 pound Italian turkey sausage links, casings removed
- * 1 medium zucchini, sliced
- * 1 cup sliced fresh mushrooms
- * 1 small onion, chopped
- * 1 can (14-1/2 ounces) no-salt-added diced tomatoes
- * 1 cup water
- * 1 cup reduced-sodium chicken broth
- * 1 teaspoon dried basil
- * 1/4 teaspoon pepper
- * Minced fresh basil and crushed red pepper flakes, optional