Looking for those who have 100+ to lose - COOKBOOK

AngieM76

bump

jessical30

All these recipes sounds awesome!!! cant wait to try some of them!!!

Thanks for Sharing !!

PrincessBTits

Chicken Parmesan Sub (Makes 4 subs)

Ingredients:

1/2 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted

Directions:

1) Position oven rack in top position; preheat broiler.

2) Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.

3) Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.

4) Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

5) Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Calories: 467
Fat: 13g
Saturated: 4g
Mono: 5g
Cholesterol: 78mg
Carbohydrates: 48g
Protein: 42g
Fiber: 5g
Sodium: 762mg

* This is a meal, not a snack.

lillylilly112

bump

PrincessBTits

There are many, many ways to make my recipes healthier, but since I have the nutritional info for them as is, that is what I am posting.

If anyone wants to do the edits and math for the lower cal/fat/sodium options, feel free and then repost!

These recipes come from my gym's website, which is a paid membership so I am sharing them all with you. Many more to come

PrincessBTits

Grilled Eggplant Panini (Makes 4 sandwiches)

Ingredients:

2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion

Directions:

1) Preheat grill to medium-high.

2) Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.

3) Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.

4) To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Calories:337
Fat: 16g
Saturated: 6g
Mono: 6g
Cholesterol: 22mg
Carbohydrates: 36g
Protein: 12g
Fiber: 7g
Sodium: 659mg

Nutrition bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
2 Carbohydrate Servings

ohfong77

What does bump mean??

PrincessBTits

What does bump mean??

It brings it to the top of your topics. Not sure why people do it so much though. I'm still new here

tammykoon

Bump! Bump! Bump!:bigsmile:

tammykoon

What does bump mean??

It brings it to the top of your topics. Not sure why people do it so much though. I'm still new here

I do it when I don't have time to read through a thread that will be amazing

1crazymom

Grilled talapia seasoned with salt, pepper, lime juice and zest!( Paula Deen recipe,we leave out the butter!) Great with roasted asparagus seasoned the same way.

deborahmorris

I just saw this....I have been looking for something like this....I love new recipes and this is awesome!!!!!!!!!!!!!!:flowerforyou:

chynapassion

Sounds good i might have to try the "Spicy Oven-roasted potato wedges

mochama12487

bump

PrincessBTits

Tuna Melt (Makes 4 sandwiches)

Ingredients:

12 ounces canned chunk light tuna, drained (see note below)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp cheddar cheese

Directions:

1) Preheat broiler.

2) Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

Calories: 252
Fat: 6g
Saturated: 3g
Mono: 0g
Carbohydrates: 16g
Protein: 31g
Cholesterol: 66mg
Sodium: 408mg
Fiber: 3g

Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.

PrincessBTits

Slow-Cooked Provencal Beef Stew (Makes 10 servings, about 1 1/3 cups each)

Ingredients:

Bouquet Garni -

2 large green leek leaves (about 6 inches long)
1 bay leaf
1 stalk celery
2 sprigs fresh parsley, with stems
3 sprigs fresh thyme
1 2-inch-long strip tangerine or orange peel

Stew -

3 tablespoons extra-virgin olive oil, divided
2 ounces pancetta or bacon, cut into 1/2-inch pieces
3 pounds beef stew meat, such as chuck, trimmed and cut into 1- to 1 1/2-inch pieces
2 teaspoons kosher salt, divided
1/2 teaspoon freshly ground pepper, divided
2 medium yellow or red onions, chopped
3 cloves garlic, chopped
1 1/2 pounds carrots, sliced into 1-inch rounds
2 tablespoons tomato paste
1 pound button mushrooms, halved if small, quartered if large
1 bottle (750 ml) full-bodied red wine, such as Burgundy or Pinot Noir
1/2 cup chopped fresh parsley
Freshly grated zest of 1 tangerine or orange

1) Preheat oven to 250°F.

2) To assemble bouquet garni: Place one leek leaf on the counter. Top with bay leaf, celery stalk, parsley sprigs, thyme sprigs and tangerine (or orange) peel. Place the second leek leaf on top and tie the bundle together in four spots with kitchen string. Set aside.

3) To prepare stew: Heat 1 tablespoon oil in an ovenproof Dutch oven over medium-high heat. Add pancetta (or bacon) and cook until barely brown, 1 to 2 minutes. Transfer to a paper towel-lined plate, leaving any drippings in the pot.

4) Add beef in batches (do not crowd the pot) and cook until browned on all sides. Transfer to a large bowl and season with 1 teaspoon salt and 1/4 teaspoon pepper.

5) Add 1 tablespoon oil to the pot and add onions and garlic. Cook, stirring, until the onions are translucent, 3 to 4 minutes. Add carrots and cook, stirring, until they begin to soften, 4 to 5 minutes. Stir in tomato paste. Season with the remaining 1 teaspoon salt and 1/4 teaspoon pepper. Transfer the mixture to the bowl with the beef.

6) Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Add mushrooms and cook, stirring occasionally, until they are tender, 5 to 7 minutes. Transfer to a small bowl; set aside.

7) Pour wine into the pot and bring to a boil, scraping up any browned bits. Return the browned beef, the carrot mixture and the reserved pancetta (or bacon) to the pot along with the bouquet garni. Press down on the beef and vegetables, making sure to submerge them completely in the wine; if necessary, add just enough hot water to make sure they are covered. Cut a piece of parchment paper to fit the pot and press it directly on top of the stew, covering it completely.

8) Transfer the stew to the oven and cook, with the lid off, until the beef is tender enough to cut with a fork, about 3 hours. Check every hour to be sure the ingredients stay submerged in liquid during the entire cooking time. If too much wine evaporates, add a little hot water to make up for the loss. During the last 15 minutes of cooking, stir in the reserved mushrooms.

9) Remove and discard the bouquet garni. Combine chopped parsley and tangerine (or orange) zest in a small bowl and scatter on top of the stew just before serving.

Make Ahead Tip: Prepare through Step 8, let cool to room temperature, cover and refrigerate for up to 2 days. Reheat at a gentle simmer on the stovetop for about 30 minutes or in a 350°F oven for 1 1/4 hours before serving.

Equipment: kitchen string, parchment paper


Calories: 351
Fat: 15g
Saturated: 5g
Mono: 7g
Cholesterol: 84mg
Carbohydrates: 14g
Protein: 26g
Fiber: 3g
Sodium: 419mg

stephaniezoundi

bump

PrincessBTits

Spicy Cioppino (Makes 2 servings, 2 cups each)

Ingredients:

4 small (1- to 2-inch diameter) red potatoes, quartered
2 tablespoons extra-virgin olive oil, divided
1 tilapia fillet, diced (about 5 ounces)
4 ounces dry bay scallops (see Note), patted dry
1 small sweet onion, sliced
2 teaspoons Italian seasoning blend or poultry seasoning
1-2 teaspoons hot paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup dry white wine
1/2 cup water
3 plum tomatoes, diced
2 tablespoons capers, rinsed (optional)
2 tablespoon minced fresh parsley (optional)

Directions:

1) Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

2) Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

3) Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

Note: Be sure to request "dry" scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.

Calories: 431
Fat: 17g
Saturated: 2g
Mono: 11g
Cholesterol: 56mg
Carbohydrates: 22g
Protein: 27g
Fiber: 3g
Sodium: 502mg

PrincessBTits

Turkey & Squash Soup (Makes 6 servings, about 1 1/2 cups each)

Ingredients:

2 teaspoons canola oil
2 leeks, trimmed, chopped and rinsed
1 red bell pepper, chopped
3 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 1/2 pounds butternut squash (1 small to medium), peeled, seeded and cut into 1-inch cubes
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
1 1/2 teaspoons ground cumin
1 pound turkey cutlets, cut into 1/2-by-2-inch strips
2 cups frozen corn kernels
2 tablespoons lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
Freshly ground pepper to taste

Directions:

1) Heat oil in a Dutch oven over medium-high heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.

2) Add turkey and corn; return to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.

Calories: 238
Fat: 3g
Saturated: 1g
Mono: 1g
Carbohydrates: 31g
Protein: 25g
Cholesterol: 33mg
Sodium: 274mg
Fiber: 6g

Nutrition bonus: Vitamin A (260% daily value), Vitamin C (120% dv), Folate (21% dv), Iron (20% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat

SLaw4215

Set oven to Bake 350 degrees. Rinse a fresh piece of Tilapia fillet (4 oz +/1) and place on a sheet of aluminum foil. On a cooking sheet, top fish with salsa verde, fold aluminum foil to create a pouch to keep in moisture. Fish will be done in 10 -15 minutes and be full of flavor. One serving is about 120 calories.

Also... saute minced garlic over medium heat just to release oils. Add baby spinach and heat until leaves wilt. Add cherry tomatoes (halved) and heat to warm. You can eat a ton of this stuff and the calories are super low.

Heat broccoli slaw in a pan with low fat/low sodium soy sauce, 3 oz of small - medium shrimp. About 150 calories.
OPTIONAL * pour over chow mien noodles