Low Carb BLT Wraps

Ingredients

• 4 slices (40 grams) uncooked center-cut bacon (certified gluten-free if necessary)
• 1/2 medium (30 grams) lemon
• 1/4 cup (60 grams) reduced-fat mayonnaise (certified gluten-free if necessary)
• 4 large basil leaves, finely chopped
• 4 large Bibb lettuce leaves
• 2 medium (180 grams) Roma tomatoes, thinly sliced
• 2 large (50 grams each) hardboiled eggs, peeled and sliced
• 1/8 teaspoon coarsely ground black pepper

Directions
Cook bacon until desired doneness. Set aside on paper towels so excess fat can drain.
Grate 1/4 teaspoon zest from the lemon into a small bowl. Squeeze about 1 teaspoon lemon juice in bowl. Stir in mayonnaise and basil.
Spread 1 tablespoon mayonnaise mixture on each of 4 lettuce leaves. Top evenly with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling.
Nutrition Information
Serves: 2 |  Serving Size: 2 lettuce wraps (includes 2 slices bacon, 1 egg, 1 tomato, and 1 tablespoon aioli)
Per serving: Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g
Nutrition Bonus: Potassium: 121mg; Iron: 6%; Vitamin A: 11%; Vitamin C: 11%; Calcium: 3%

Breakfast quesadillas with smashed avocado, eggs and spinach

From the pantry, you'll need: eggs, salsa, whole wheat tortillas, grated or shredded cheese, kosher salt, fresh black pepper, cooking spray.
Serves 4; can be multiplied.

Ingredients

4 ripe avocados
1/2 cup salsa, any type, mild or hot to your taste
A few shakes of hot sauce (I use green Tabasco)
1/4 tsp kosher salt, or more to taste
2 cups fresh baby spinach or kale
4 hard-boiled eggs, peeled and sliced
2 cups shredded cheese (I use low-fat 4-cheese Mexican blend)
4 large (8- or 10-inch) whole wheat tortillas
Cooking spray

Directions

In a small bowl, mash the avocados with the salsa, hot sauce and kosher salt. The mixture should be slightly salty, so add more salt to your taste. (This is the only salt in the dish, so don't skimp.)
Assemble the quesadillas: On one half of each tortilla, place 1/2 cup of the spinach leaves, then spread one-fourth of the avocado mixture. Top with 1 sliced hardboiled egg, and 1/2 cup of cheese.
Fold the tortillas in half.
Heat a large frying pan or griddle pan over low-medium heat. Spray with cooking spray.
Cook the folded tortillas for 2-3 minutes on each side, until browned and the cheese has melted. Remove from the pan and set on a cutting board for a minute or two before cutting each quesadilla into wedges with a serrated knife.
Serve with additional salsa, if you wish, or a bit of sour cream.

Tuna Avocado Egg Salad

Ingredients

• 1 (5 ounces) can tuna packed in water, drained and shredded with a fork
• 2 large hard-boiled eggs, chopped
• 2 hard-boiled egg whites, chopped
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• 1/4 teaspoon paprika
• Dash, garlic powder
• Salt and pepper, to taste
• 1 large Haas avocado (or 2 small avocados), pitted and diced
• 5 large whole grain tortillas (about 42 grams each or 120 calories each)

Directions
Combine all ingredients in a medium bowl, except for the diced avocados. Stir in the diced avocados last. Spoon 1/2 cup of egg salad mixture to 1 large whole grain tortilla. Roll and enjoy!
Nutrition Information
Serves: 5 |  Serving Size: 1/2 cup salad mixture + 1 large tortilla
Per serving: Calories: 226; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 101mg; Sodium: 557mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 1g; Protein: 15g
Nutrition Bonus: Potassium: 263mg; Iron: 10%; Vitamin A: 7%; Vitamin C: 5%; Calcium: 12%

Mimi's Buttermilk Pie

Ingredients

1 c butter, melted

6 eggs, beaten

2 Tbsp. cornstarch

2 c sugar

1 tsp salt

1 c buttermilk

1 tsp vanilla

2 (9in) deep dish unbaked pie shells

Directions

1                    Preheat the oven to 350 degrees in a medium bowl, whisk together the eggs, Buttermilk and Vanilla extract.

2                    In a large bowl, add salt, corn starch and sugar. Melt butter in the microwave. Pour the butter on top of dry ingredients. Mix well. Once all this is mixed then pour the egg mixture on top. Stir till all is incorporated.

3                    Pour into pie shells evenly.
Bake for 50mintues to 1 hour. Pies will be a little jiggle but not runny when done.

4                    *TIP: If you have a pie shield place it on top of crust about 35min into cooking. If you don't you can cover the crust with foil to keep it from burning.

5                    *TIP: When the pie is done, if the butter looks like it is sitting on top of the pies just give it time to rest and it will seep back into the pie. Also placing the pie in the fridge will also help this.

Guacamole Chicken Salad

Ingredients

2 large ripe avocados, peeled and pitted
1 tablespoon plus 1 teaspoon freshly-squeezed lime juice
1 cup cilantro, chopped
1/4-1/2 cup red onion, finely chopped
2-3 ribs celery, finely chopped (about 1/2 cup)
2 large serrano chili peppers, finely chopped
1 teaspoon kosher salt
2 cooked chicken breasts, skin removed, cubed (about 2 cups)
Bibb or butter lettuce leaves, for serving

Directions

1. Using a fork, mash avocados with citrus juice in a small bowl. Add cilantro, chopped onion, serrano chili peppers, and salt. Stir to combine. Fold in the chicken.
2. Serve with lettuce leaves.

High-Protein Chicken Salad

Ingredients

• 1 pound (454 grams) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
• 1/2 cup diced red onion (about 1/2 medium red onion or 60 grams)
• 1/2 cup diced apple (about 1/2 small apple or 75 grams)
• 2/3 cup (100 grams) quartered or halved grapes
• 2/3 cup (165 grams) plain 2% fat Greek yogurt (certified gluten-free if necessary)
• 2 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 12 slices of 100% whole grain bread (about 100 calories each)
• 6 medium lettuce leaves

Directions

In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of 100% whole grain bread.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 2 slices whole grain bread + 1 medium lettuce leaf
Per serving: Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
Nutrition Bonus: Potassium: 249mg; Iron: 17%; Vitamin A: 1%; Vitamin C: 7%; Calcium: 12%

Energizing Tips (optional)

• Add 1/3 cup dried cranberries into the chicken salad before mixing to increase calories, carbs and sweetness. (Per serving: Calories: 384; Total Fat: 6g; Carbohydrate: 50g; Dietary Fiber: 7g; Sugar: 15g; Protein: 34g)
• Add 1/2 cup chopped almonds or nut of choice into the chicken salad before mixing to increase calories, protein and healthy fats. (Per serving: Calories: 420; Total Fat: 11g; Carbohydrate: 46g; Dietary Fiber: 8g; Sugar: 11g; Protein: 36g)

HUMMUS CHICKEN SALAD WRAP

 Hummus Chicken Salad Wrap


Ingredients

• 1 cup cooked chicken, shredded or cubed
• 1/2 cup hummus (use your favorite variety)
• 3 whole-wheat tortilla (approximately 80 calories per tortilla)

Directions
Combine the chicken and hummus in a medium bowl, and serve in the tortilla.  
You can also serve on crackers, sandwich bread or a salad.
Nutrition Information
Serves: 3 |  Serving Size: 1/2 cup chicken + 1 tortilla
Per serving: Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 370mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g
Nutrition Bonus: Potassium: 214mg; Iron: 14%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 8%

37 Calories Brownies

Italian Meatball Soup

This cozy soup is quick—less than 30 minutes from pantry to plate—and loaded with protein and fiber. The shortcut is to start with frozen meatballs. To make this dish vegetarian-friendly, substitute with meatless meatballs and use vegetable broth instead of beef broth. 

Italian Meatball Soup

Ingredients

• 3 teaspoons olive oil, divided
• 30 (1/2-ounce or 15 grams per meatball) fully-cooked frozen Italian-style meatballs, unthawed
• 1 large (150 grams) onion, chopped
• 1 medium (120 grams) red bell pepper, chopped
• 3 garlic cloves, minced
• 2 teaspoons dried (salt-free) Italian seasoning
• 1/2 cup (115 grams) dry white wine
• 4 cups (960 grams) low-sodium beef broth
• 1 (15-ounce or 425 grams) can reduced-sodium cannellini beans, rinsed and drained (certified gluten-free if necessary)
• 2 cups (60 grams) packed baby spinach leaves
• 6 teaspoons grated Parmesan cheese

Directions

Heat 2 teaspoons oil in a Dutch oven or soup pot over medium heat. Add meatballs; cook 2 to 3 minutes, turning occasionally, until browned on all sides. Transfer to a plate; set aside.

Heat remaining 1 teaspoon oil in same pot. Add onion, bell pepper, garlic, and seasoning; cook, stirring frequently, 3 minutes or until tender. Stir in wine; cook 1 minute or until wine almost evaporates. Stir in broth, reserved meatballs, and beans.

Bring mixture to a boil, reduce heat, and simmer 10 to 12 minutes or until meatballs are heated through and vegetables are tender. Stir in spinach; cook 1 minute until wilted. Sprinkle each serving with 1 teaspoon Parmesan cheese.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups (includes 5 meatballs and 1 teaspoon cheese per serving)

Per serving: Calories: 317; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 45mg; Sodium: 870mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g

Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 30%; Vitamin C: 42%; Calcium: 11% 

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Ranch Cheese Bacon Chicken Bake

Tasty RECIPE:
3-4 Chicken Breasts
6-8 Tbsp. Ranch Dressing
6-8 Slices Bacon
4 oz Cheddar Cheese

Place chicken breast in a baking dish.
Spread 1-2 Tbsp. ranch on each chicken breast.
Layer two slices of bacon on top of each chicken breast.
Top with cheese.
Bake at 400˚F/200˚C for 40 minutes.

No Carb Chicken Parmesan

Healthy Skillet Chicken Parmesan

Katie Lee

 Jan. 14, 2016 at 7:45 AM

Samantha Okazaki / TODAY

print recipe 

 (719 rated)

SERVINGS:

4

Katie Lee lightens up classic chicken Parmesan by baking chicken breasts, topping them with sauce and cheese until bubbly and serving the dish with roasted spaghetti squash instead of pasta.

Ingredients

• HOMEMADE TOMATO SAUCE (OPTIONAL)
  • 1 tablespoon extra-virgin olive oil
  • 3 garlic cloves, minced
  • 1/4 cup grated onion
  • Pinch crushed red pepper
  • 1 28-ounce can crushed tomatoes (preferably San Marzano)
  • 8 fresh basil leaves, chopped
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
• ROASTED SPAGHETTI SQUASH
  • 1 spaghetti squash (about 2 to 2½ pounds)
  • Kosher salt
  • Freshly ground black pepper
• SKILLET CHICKEN PARMESAN
  • 4 boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • 1½ cups tomato sauce (homemade or your favorite store-bought)
  • 1½ cups grated part-skim mozzarella
  • 2 tablespoons freshly grated Parmesan cheese

Preparation

For the Homemade Tomato Sauce (optional):

In a medium sauce pan over medium low heat, combine olive oil, garlic, onion and crushed red pepper, and cook 2 to 3 minutes, stirring constantly so the garlic does not burn. Add tomatoes, basil, salt and pepper. Bring to a low simmer, reduce heat to low, and cover. Let cook for 20 minutes.

For the Roasted Spaghetti Squash:

Preheat oven to 400F. Line a baking sheet with parchment paper.

With a sharp knife, carefully cut about four 1/2-inch slits in the squash to allow steam to escape while it cooks. Put the squash on the prepared baking sheet and roast for about 1½ hours. Let the squash cool for about 20 minutes on the baking sheet.

Cut the squash in half and use a spoon to scoop out the seeds. With a fork, pull the squash fibers away from the outer peel (use a towel to hold the squash in place if it's too hot). Season with salt and pepper if desired.

For the Skillet Chicken Parmesan:

Preheat oven to 400F.

Arrange a chicken breast between two sheets of plastic wrap. Using a meat mallet, pound the chicken evenly until it is 1/4-inch thick. Remove the plastic wrap and repeat. In a small bowl, combine the salt, pepper and garlic powder. Season each side of each chicken breast with the mixture.

Heat oil in a large ovenproof skillet over medium high heat. Place chicken breasts in the skillet and sear for 3 minutes. Use a spatula or tongs to flip the chicken breasts. Top with sauce, mozzarella and Parmesan. Transfer skillet to the oven and bake for about 4 to 5 minutes, until chicken is cooked through and cheese is melted and bubbly. Serve with Roasted Spaghetti Squash.

Related video

Humus

Humus

Makes 8 or more servings

INGREDIENTS

1. • 2 cups drained well-cooked or canned chickpeas, liquid reserved
   • 1/2 cup tahini (sesame paste), optional, with some of its oil
   • 1/4 cup extra-virgin olive oil, plus oil for drizzling
   • 2 cloves garlic, peeled, or to taste
   • Salt and freshly ground black pepper to taste
   • 1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
   • Juice of 1 lemon, plus more as needed
   • Chopped fresh parsley leaves for garnish

PREPARATION

1. 1. 1. Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
   2. 2. Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.