Friday, June 29, 2012

Pita Pizza

1 flat Pita 200 cals
1/4 cup Marinara sauce 40 cals
6 Turkey Pepperoni 30 cals
1/3 cup Mozzarella Cheese 80 cals
olives 50 cals

Bake at 400 degrees for 5-7 mins

Grand total: 400 calories!

Tip: Try a veggie only pizza to reduce the calories
Tip #2 get your cheese finely shredded and it will cover the pizza better

Grilled Tuna and Avocado Sandwich

This is a perfect lunch when you need a protein boost!

2 Large slices of bread 220 cals
1 can tuna, drained 100 cals
Laughing Cow Cheese 35 cals
1/2 Avocado 160 cals

Spread cheese on bread, layer with tuna and avocado.

I've stopped using butter and the bread grills just fine.
I also like to add spinach.

Grand total: 515 calories!

Taco Soup!

This is a healthy and easy recipe the whole family will love.
This will feed a family of 5 twice!

Pour the following into a crockpot:
2 cans Pinto beans
2 cans Black beans
1 can corn
4 chicken breasts (can be frozen)
2 cans diced tomatoes
24 ounces chicken broth
12 ounces water
Taco seasoning

Cook 5 hours on low
Remove chicken breasts and shred them.  Put back into crockpot.

This makes 16 cups and each cup is 135 calories!

My serving is usually 2 cups 270 cals
Top with 2 Tbsp Fat Free Sour cream 20 cals
and 1/4 cup Mozzarella cheese 80 cals

Grand total 370 calories!
This is a great source of fiber and protein and super filling.
I like to freeze half, it freezes great.

Tuesday, June 19, 2012

Zucchini Chips and Salsa

The perfect spicy snack!

Zucchini Chips and Salsa

2 Medium zucchini slice thin.  Spray cooking sheet with cooking spray and lay out slices.
Sprinkle lightly with salt and bake at 400 F on each side for 10 mins
Turn oven down to 300 F and bake each side for another 5 mins

Take 1/2 the batch - 1 medium zucchini and pare it with 4 Tbsp Salsa

They are crispy, salty and delicious.

1 medium zucchini = 30 cals
4Tbsp Salsa = 20 cals

Turkey Burgers

Sometimes you need a burger . . . what if I could give you a healthier burger?

It's BBQ season and I can't say no to the grill or the buns!

Here's my favories BBQ dinner

Wonder Bread bun 190 cals
Light Swiss cheese 50 cals
Instead of mayo use Laughing Cow Spread 35 cals
VEGGIES = practically free!

Side of:
BBQ Pop Chips 120 cals
Fruit or Veggie.  I went with fresh cherries. 1/2 cup is 50 cals

Grand total for my BBQ dinner = 605 calories!


I love Nachos but they are a bit tricky if you're trying to count calories.
Tip #1:  Measure everything and make 1 plate for yourself.
Tip #2: Think Veggies and Salsa.  They are super low in calories
Tip #3 Swap Mexican cheese for Mozzarella and Sour cream for the fat free stuff 
and use only lean beef or chicken

You can't eat off a huge platter with others and if you don't measure and keep track of what you're piling on it's easy to overload on the calories.

I like to make my own tortilla chips because I get a ton more than if I use the bagged stuff.
I take 2 low fat flour tortillas and cut them into triangles, sprinkle with salt and paprika.
Bake at 400 F for 3 minutes then turn and leave in for another 3 minutes.

Flour tortilla chips on left
Bagged corn chips on right. 
Same calorie amounts!

I carefully measure and pile on the ingredients, 
then place the whole plate in the oven at 400 F for 10 minutes

2 Flour tortillas = 180 cals
1/3 cup Mozzarella cheese = 80 cals
1/4 cup refried beans = 60
1/4 cup black beans = 50
Lean Beef 1/4 lb = 180 cals
Fat Free Sour Cream = 20 cals
Salsa 4 Tbsp  = 20 cals

Grand Total for my amazing and filling dinner!
590 calories!!!!

(You will notice a lack in veggies . . . I'm not a fan of them.  
If you add more veggies you can get away with less of the bulk items.)