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Recipes
Parmesan Encrusted Tilapia
By nichc
Preheat broiler. Cut tilapia fillets lengthwise into two pieces then pat dry with a paper towel and season to taste...
- 4 Skinless tilapia fillets (1lb total)
- 1 tablespoon dried basil
- 1/4 cup Parmesan cheese
- 2 teaspoons olive oil
- Fresh ground black pepper to taste
Beef and Bean Chili
By nichc
from weight watchers
- 2 spray(s) cooking spray
- 1 1/4 pound 7% fat ground beef
- 2 tsp olive oil
- 1 medium onion(s), diced
- 2 stalk(s) (medium) celery, diced
- 2 clove(s) (medium) garlic clove(s), minced
- 1 small jalapeٌo pepper(s), seeded and minced**
- 2 Tbsp chili powder
- 2 tsp ground cumin
- 1 tsp dried oregano
- 2 leaf/leaves bay leaf
- 1/2 tsp table salt
- 1/2 tsp red pepper flakes, or more to taste
- 28 oz canned crushed tomatoes
- 1 cup(s) canned beef broth, reduced-sodium
- 8 oz canned tomato sauce
- 30 oz canned kidney beans, rinsed and drained
- 1/2 cup(s) shallot(s), chopped
Red Pepper Soup
By nichc
1. Heat wine in a large, heavy soup pot over medium heat
- 2 cups white wine
- 1 onion, finely chopped
- 5 roasted red peppers
- 2 cups celery, chopped
- 1 tablespoon garlic, minced
- 2 plum tomatoes, chopped
- 1/4 cup tomato paste
- 2 cups fat-free chicken broth, low sodium
- 2 tablespoons dried thyme
- 1/4 teaspoon each ground white pepper and ground cumin
- dash salt
Roasted Red Pepper Aioli
By nichc
Goes great with tilapia!!
- 1/2 cup mayonnaise
- 1/4 cup roasted red pepper
- 1 teaspoon lemon juice
- 1 teaspoon dijon mustard
- 1 teaspoon chopped shallots
- S&P
Protein Shake
By nichc
Blend until smooth 290 Calories (kcal) 2 g Total Fat (6% calories from fat) 27 g Protein 41 g Carbohydrate 5 mg Ch
- 1 cup skim milk
- 1 scoop protein powder, such as Beachbody’s Whey Protein Powder
- 1/2 cup berries
- 1/2 banana
- 1/2 cup ice
Easy Baked Pasta
By nichc
From Shape Magazine
- 2 cup whole-wheat penne
- 1 tablespoon plus 1 teaspoon olive oil, divided
- 4 cup baby spinach
- 3 cup diced tomato, divided
- 1 T dried oregano (or any herb)
- Pinch of salt
- 3/4 cup shredded low- fat cheddar cheese, divided
Turkey Burger
By nichc
1. Preheat the grill or broiler
- 6 ounces extra lean, 97% fat-free ground turkey
- 1-1/2 tablespoons sourdough bread crumbs
- 3 tablespoons low-fat buttermilk
- 2-1/4 teaspoons green onions, minced
- 2-1/4 teaspoons parsley, chopped
- 1/4 teaspoon Dijon mustard
- 1 dash Worcestershire sauce
- black pepper to taste
Whole Wheat Banana Bread
By nichc
Healthy & Yummy version of the long time favorite
- 1 cup warm water (100-110 degrees)
- 1 package dry yeast (about 2 1/4 teaspoons)
- 1 cup mashed ripe bananas
- 2 1/4 cups bread flour
- 1 cup soy flour
- 1 1/4 teaspoons salt
- Cooking spray
- 1 teaspoon butter, melted
Whole Wheat, Oatmeal, and Raisin Muffins
By nichc
Great for antioxidants & fiber!
- 1 cup whole wheat flour
- 1/4 cup granulated sugar
- 1/4 cup packed brown sugar
- 2 tablespoons untoasted wheat germ
- 2 tablespoons wheat bran
- 1 1/2 teaspoons baking soda
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 1/2 cups quick-cooking oats
- 1/3 cup chopped pitted dates
- 1/3 cup raisins
- 1/3 cup dried cranberries
- 1 cup low-fat buttermilk
- 1/4 cup canola oil
- 1 teaspoon vanilla extract
- 1 large egg, lightly beaten
- 1/2 cup boiling water
- cooking spray
Beef & Broccoli Stir-Fry
By nichc
1. Bring 2 quarts of water to a boil
- 1/4 cup soy sauce
- 1/2 red onion, sliced
- 1 tablespoon garlic, minced
- 1-1/2 pound top sirloin steak, sliced 1 inch thick
- 1 tablespoon sesame oil
- 2 tablespoons rice vinegar
- 1 tablespoon ginger, minced
- 4 cups broccoli florets
- 8 ounces dried soba noodles