Dijon Grilled Chicken Breasts
Ingredients: 1 tbsp. Dijon mustard 1 tbsp. non-fat mayonnaise 1 tsp. cider vinegar 1 tsp. black pepper ½ tsp. salt 1 clove garlic, minced 4 boneless, skinless chicken breast halves Non-fat cooking spray Instructions: In a small bowl, mix together the mustard,...
Simple and Delicious Oatmeal
Take a 100 calorie pack of oatmeal, 2 egg whites and one drop of hot water. Mix up in a pan spray with non-stick spray and cook until golden brown. Once oatmeal reaches golden brown sprinkle cinnamon on top. Add berries or bananas on top and drizzle with sugar-free...
Morning Smoothie
Ingredients: ½ banana 2 tablespoons PB2 Powder ½ packet of protein quest peanut butter powder (vanilla and chocolate options available) 1 Truvia packet 6 ice cubes 1 cup of almond milk (unsweetened chocolate or vanilla flavors) Instructions: Place all ingredients into...
Orange Roughy Primavera
Ingredients: 1 zucchini 1 red pepper 1 onion 1 carrot 1 t. fresh rosemary, minced 1 t. fresh thyme, minced 1 t. black pepper, coarsely ground (4) 6 oz. orange roughy fillets Non-fat cooking spray Instructions: 1.Coat the grill with cooking spray and preheat for 5...
Surf & Sea Kebabs
Ingredients: 12 large uncooked shrimp: peeled, deveined, and tails removed ½ lb. halibut, cut into 1-inch cubes 1 red pepper, cut into 1-inch pieces ½ purple onion, cut into 1-inch pieces 2 tablespoons of fat free margarine 1 teaspoon seasoned salt (8) 10-inch wooden...
Cilantro Lime-Dipped Shrimp
Ingredients: ¼ cup. lime juice 2 tablespoons of fresh cilantro, finely chopped ¼ teaspoon cayenne pepper ½ teaspoon salt ½ teaspoon black pepper (16) jumbo uncooked shrimp: peeled, deveined, and tails removed (4) 8-inch wooden skewers, soaked in water and drained...
Italian Rubbed Sea Bass Fillets
Ingredients: 2 tsp. chili powder 1 tbsp. paprika 1 clove garlic, finely minced ¼ cup. fresh cilantro, finely minced ½ tsp. black pepper, coarsely ground 1 tsp. salt (4 )6 oz. sea bass fillets Non-fat cooking spray Instructions: 1. In a small plastic bag, mix together...
Orange Pressed Tuna
Ingredients: (4) 6 oz. tuna steaks 1 fresh orange 1 tsp. fresh parsley, finely minced ½ tsp. salt ¼ tsp. black pepper Non-fat cooking spray Instructions: 1. Lightly coat the grill with cooking spray and preheat for 5 minutes. 2. Peel and slice the orange into 1/4...
Quick & Easy Halibut Fillets
Ingredients: 2 T. lemon juice 1 clove garlic, finely minced 1 T. fresh parsley, finely minced 1 t. black pepper, coarsely ground 4 6 oz. halibut fillets Nonfat cooking spray Instructions: 1.Coat the grill with cooking spray and preheat for 5 minutes. In...
Santa Fe Sea Bass
Ingredients: ½ green pepper, seeded, diced ½ red pepper, seeded, diced ½ small onion, diced 1 T lime juice 1 T lemon juice 1 t black pepper, coarsely ground ½ t salt 4 6 oz. sea bass fillets Nonfat cooking spray Instructions: In a medium bowl, combine the...
Cajun Rubbed Red Snapper
Ingredients: ½ tsp. paprika ½ tsp. cayenne pepper ¼ tsp. salt ¼ tsp. black pepper ¼ tsp. garlic powder 1 tbsp. fresh parsley, finely minced (4) 6 oz. red snapper fillets Non-fat cooking spray Instructions: 1. Lightly coat the grill with cooking spray and preheat for...
Crab-Stuffed Mushrooms
Ingredients: 12 medium (about 2 inches wide) brown mushroom caps 2 oz. drained white crabmeat 2 tbsp. minced celery 2 tbsp. minced red bell peppers 1 slice fat-free Swiss cheese 1 tbsp. fat-free sour cream 1 tbsp. fat-free cream cheese Instructions: Preheat oven to...
Chicken Yakitori Kebabs
Ingredients: 4 boneless, skinless chicken breast halves 2 green onions, finely chopped ¼ cup low sodium soy sauce 2 tbsp. Splenda brown sugar 2 cloves garlic, finely minced 8 cherry tomatoes 2 small zucchini, cut into ½-inch pieces 8 10-inch wooden skewers, soaked in...
Herbed Chicken & Mushroom Kebabs
Ingredients: 4 boneless, skinless chicken breast halves 1 lb. fresh whole mushrooms, cleaned and stems removed 1 tsp. dried rosemary 1 tbsp.dried parsley ½ tsp. dried thyme ¼ cup lemon juice 2 tbsp. white vinegar ½ cup non-fat chicken broth 1 tsp. black pepper ½ tsp....
Tandoori Grilled Chicken
Ingredients: (1) 8 oz. fat free unflavored yogurt 1 tbsp. lemon juice 2 tsp. paprika 2 cloves garlic, minced ½ tsp. salt ½ tsp. ground ginger ½ tsp. cumin ½ tsp. cayenne pepper ½ tsp. cinnamon 4 boneless, skinless chicken breast halves Non-fat cooking spray...
Glazed Chicken Breasts
Ingredients: 1 small onion, finely chopped (1) 15 oz. can tomato sauce 1 tbsp. prepared mustard 2 tbsp. cider vinegar ¼ cup Weight Watchers maple syrup 1 tsp. Worcestershire sauce 6 boneless, skinless chicken breast halves Non-fat cooking spray Instructions: In a...
Indian Coriander Chicken
Ingredients: 4 boneless, skinless chicken breast halves ½ cup lemon juice ¼ cup water 1 tsp. black pepper 1 tsp. ground coriander ½ tsp. ground cloves ½ tsp. ground bay leaves 1 tsp. salt Non-fat cooking spray Instructions: Place the chicken in a flat glass pan. In a...
Fajita Rubbed Chicken
Ingredients: 1 tbsp. chili powder ½ tsp. cayenne pepper 1 tbsp. fresh parsley, minced 1 tbsp. Splenda brown sugar ½ tsp. black pepper ¼ tsp. cumin 4 boneless, skinless chicken breast halves Non-fat cooking spray Instructions: Combine the chili powder, cayenne pepper,...
Chicken with Tomatoes and Mushrooms
Ingredients: 4 boneless, skinless chicken breast halves, about 1 1/2 pounds Coarse salt and ground pepper 1 pound mushrooms, trimmed and quartered 2 garlic cloves, minced 1 can (14.5 ounces) stewed tomatoes 1/4 teaspoon dried oregano Instructions: Season chicken with...
Skillet Chicken in Sesame Ginger Sauce
Ingredients: 4 (5 oz.) boneless skinless chicken breasts 1/3 cup sugar free or light apricot jam 1/4 cup water 3 tbsp. Spicy Brown Mustard 2 tbsp. reduced-sodium soy sauce 1/2 tsp. ground ginger Instructions: 1. Heat large non-stick skillet over medium heat with...
Fruity super-slaw
Ingredients: 4 cups shredded green cabbage 3 ½ cups shredded purple cabbage 1 cup thinly sliced 1-inch jicama strips 1 medium Granny Smith apple 2 Splenda packets ½ cup white wine vinegar ½ cup grape juice concentrate 2 ½ oz. fat-free raspberry yogurt 2 tbsp. fat-free...
Cole Slaw
Ingredients: (1) 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed with 1 cup shredded carrots) 1/4 cup low fat mayonnaise (1 tbsp. = 15 calories) 1/4 cup fat-free sour cream (2) 1/2 tbsp. seasoned rice vinegar 2 zero calorie sweetener packets (like...
Zesty Potato Salad
Ingredients: (1) 1/2 lb. small red skin potatoes, quartered 1/2 cup fat free Italian salad dressing 1/4 cup Spicy Brown Mustard or French's Horseradish Mustard 1 cup sliced celery 1/4 cup minced parsley 2 tbsp. minced green onion Instructions: Cook potatoes in boiling...
Non-fat Spicy Vinaigrette Salad Dressing
Ingredients: 1 bottle fat-free Italian dressing (8 oz.) 2 tsp. pepper 2 tsp. red pepper flakes or Mrs. Dash 2 packets of Splenda 2 tsp. minced garlic 2 tsp. basil 3 tbsp. Dijon mustard or other spicy mustard 1/2 cup Balsamic vinegar Instructions: Mix together. Makes 2...