Spicy Roasted Potatoes recipe – 177 calories

Spicy Roasted Potatoes recipe – 177 calories

Ingredients:
2 large potatoes, peeled and cut in 1 inch pieces
1 tablespoon Dijon mustard
1 clove garlic, minced
1 tablespoon vegetable oil
1/4 teaspoon paprika
1 teaspoon dried tarragon
1/8 teaspoon red pepper flakes
salt, to taste

Preparation:
1. Combine the oil, mustard, garlic, paprika, tarragon and pepper flakes.
2. Wash the potato pieces and pat dry with paper towels.
3. Add the potatoes to the spice mixture and toss to coat well.
4. Grease a baking sheet very lightly.
5. Add the potatoes in a single layer.
6. Bake in a preheated 350 degrees F oven for about 35 minutes (or until the potatoes are tender).
7. Sprinkle with salt to taste and serve.

Servings: 4

Nutritional information for one serving:
Calories: 177
Calories from fat: 33
Total fat: 3.7g
Cholesterol: 0mg
Total carbs: 33.1g
Fiber: 4.3g
Protein: 4.1g
WW points: 3

Fresh Tomato And Cucumber Salad recipe – 44 calories

Fresh Tomato And Cucumber Salad recipe – 44 calories

Ingredients:
2 large tomatoes, diced
2 large cucumbers, diced
1 cup chopped onion
1 cup diced green pepper
1 (8 ounce) bottle fat-free Italian salad dressing
sugar substitute , to equal 2 teaspoons sugar

Preparation:
1. Mix all the vegetables in a bowl.
2. Combine the dressing and sugar substitute.
3. Pour the dressing over the vegetables.
4. Chill before serving.

Servings: 8

Nutritional information for one serving:
Calories: 44
Calories from fat: 4
Total fat: 0.5g
Cholesterol: 0mg
Total carbs: 9.9g
Fiber: 1.7g
Protein: 1.5g
WW points: 1

Grilled Balsamic Vegetables recipe – 101 calories

Grilled Balsamic  Vegetables recipe – 101 calories

Ingredients :
1 large sweet potato, thinly sliced
1 medium onion, sliced and separated into rings
1 large zucchini, thinly sliced
1 garlic clove, minced
1 tablespoon olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon lemon juice
1 tablespoon honey
1 tablespoon fresh sage, chopped (or more to taste)
salt and pepper, to taste

Preparation:
1. Preheat the grill to medium-low.
2. Arrange the sweet potatoes and zucchini in the middle of 2 layers of heavy duty aluminum foil, alternating the potatoes and zucchini.
3. Place the onions on top.
4. In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, honey and garlic; drizzle over the vegetables.
5. Sprinkle the vegetables with sage, salt and pepper to taste.
6. Tightly wrap the aluminum foil and place on the preheated grill.
7. Cook with the hood closed for about 30-40 minutes (or until the vegetables are tender when poked with a fork).

Servings: 4

Nutritional information for one serving:
Calories: 101
Calories from fat: 32
Total fat: 3.6g
Cholesterol: 0mg
Total carbs: 17g
Fiber: 2.5g
Protein: 1.9g
WW points: 2

Cilantro Lime Chicken recipe – 188 calories

Cilantro Lime Chicken recipe – 188 calories

Ingredients:
4 boneless skinless chicken breasts
4 tablespoons chopped cilantro leaves, plus extra to garnish
6 cloves garlic, chopped
2 teaspoons black peppercorns, coarsely ground
2 teaspoons Thai fish sauce (nam pla)
2 limes, juice only
2 teaspoons sugar
1 tablespoon sunflower oil
1 tablespoon light soy sauce

Preparation:
1. Make a marinade using the lime juice, soy sauce, fish sauce, sunflower oil, garlic, ground peppercorns, sugar and cilantro.
2. Blend well.
3. Place the chicken breasts with the marinade in a shallow dish or resealable plastic bag , coating them well.
4. Leave the chicken breasts to marinate in the refrigerator for at least 1 hour (but no more than 2), turning them from time to time.
5. Preheat a heavy non-stick frying pan or ridged griddle pan and cook the chicken for about 7-8 minutes on each side (until the chicken is cooked through).
6. Serve hot or cold, garnished with cilantro leaves.

Servings: 4

Nutritional information for one serving:
Calories: 188
Calories from fat: 44
Total fat: 5g
Cholesterol: 68mg
Total carbs: 7.5g
Fiber: 1.1g
Protein: 28.4g
WW points: 4

Provencal Tomato Stuffed Peppers recipe – 91 calories

Provencal Tomato Stuffed Peppers recipe – 91 calories

Ingredients:2 large red peppers, halved, seeded, membranes removed
4 teaspoons olive oil, divided
4 small plum roma tomatoes, halved lengthwise
16 pitted Kalamata olives, coarsely chopped
2 teaspoons herbes de Provence
1/4 teaspoon salt
fresh ground black pepper, to taste

Preparation:
1. Preheat the oven to 375 degrees F.
2. Lightly brush an 8″ baking pan with 1 teaspoon of the olive oil.
3. Place the cut, cleaned peppers in the baking pan, cut side up, single layer.
4. Place 2 tomato halves inside each pepper, cut side down.

5. Sprinkle with herbes de Provence and salt, then drizzle with the remaining olive oil.
6. Bake for about 25-30 minutes (or until the tomatoes are softened and the peppers are crisp-tender).
7. Sprinkle with black pepper to taste and serve.

Servings: 4

Nutritional information for one serving:
Calories: 91
Calories from fat: 60
Total fat: 6.7g
Cholesterol: 0mg
Total carbs: 8.2g
Fiber: 2.9g
Protein: 1.5g
WW points: 2

Roasted Serrano Salsa recipe – 46 calories

Roasted Serrano Salsa recipe – 46 calories

Ingredients:
6 serrano chilies
1 lb tomato, finely diced
1/4 cup orange juice
2 tablespoons red onions, minced
2 tablespoons cilantro, diced
2 tablespoons yellow bell peppers, diced
1 tablespoon rice vinegar
1/2 teaspoon sugar
1/2 teaspoon salt

Preparation:
1. In a cast iron skillet over medium-high heat, cook the serrano peppers until blackened.
2. Remove half of the blackened skin and discard.
3. Chop the chilies and combine them with the remaining ingredients.
4. Let stand 1 hour.
5. Cover and refrigerate until ready to serve.

Servings: 3 cups

Nutritional information for one serving:
Calories: 46
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 10.3g
Fiber: 2.4g
Protein: 1.8g
WW points: 0

Tomato, Basil and Feta Cheese Salad recipe – 64 calories

Tomato, Basil and Feta Cheese Salad recipe – 64 calories

Ingredients:
2 cups tomatoes, diced
1/4 cup crumbled Feta cheese
1 (2 1/4 ounce) can sliced black olives
1/4 cup red onion, finely chopped
3 tablespoons chopped fresh basil
1 tablespoon lemon juice
1/4 teaspoon salt



Preparation:
1. Ad all the ingredients in a medium serving bowl.
2. Toss well and serve.

Servings: 4

Nutritional information for one serving:
Calories: 64
Calories from fat: 35
Total fat: 3.9g
Cholesterol: 8mg
Total carbs: 6.3g
Fiber: 1.8g
Protein: 2.4g
WW points: 1

Baked Cucumbers with Cauliflower recipe – 166 calories

Baked Cucumbers with Cauliflower recipe – 166 calories

Ingredients:1 medium cucumber, peeled, cut in half lengthwise, seeds scooped out
4 cauliflower florets
2 tablespoons butter or margarine
1-2 jalapeno pepper, finely chopped
1/2 teaspoon dried dill weed
2 tablespoons light soy sauce
1/2 cup chicken stock or water
salt and pepper, to taste
3 tablespoons Parmesan cheese (optional)



Preparation:
1. Steam the cauliflower florets for about 5 minutes (they need to remain crisp).
2. Place the prepared cucumber halves in a baking dish, with the cavity side up.
3. Dot the cucumber halves with butter or margarine and sprinkle them with dill weed.
4. Divide the jalapeno and cauliflower between the two cucumber halves,filling the cavities.
5. Season with salt and pepper to taste.
6. Sprinkle on the soy sauce and Parmesan cheese (if using).
7. Pour the chicken stock or water between the halves on the bottom of the baking dish.
8. Bake, uncovered, in a 375 degrees F oven for about 30 minutes.

Servings: 2

Nutritional information for one serving:
Calories: 166
Calories from fat: 112
Total fat: 12.5g
Cholesterol: 32mg
Total carbs: 10.5g
Fiber: 1.8g
Protein: 5.2g
WW points: 4

Zucchini Saute recipe – 102 calories

Zucchini Saute recipe – 102 calories

Ingredients:
4 zucchini, trimmed and cut into thin strips
2 teaspoons olive oil
salt and pepper, to taste
2 tablespoons minced fresh herbs (parsley, basil and tarragon)
2 teaspoons grated Parmesan cheese (optional)

Preparation:
1. In a large skillet over high heat, heat the olive oil.
2. Add the zucchini to the skillet and stir-fry for about 5 minutes (until crisp-tender and bright green).
3. Season the zucchini with herbs, salt and pepper to taste.
4. Sprinkle with grated Parmesan cheese, if desired.

Servings: 2

Nutritional information for one serving:
Calories: 102
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 0mg
Total carbs: 13.1g
Fiber: 4.3g
Protein: 4.7g
WW points: 2

Mexican Cashews recipe – 85 calories

Mexican Cashews recipe – 85 calories

Ingredients:
2 1/2 cups cashews
1 egg white
1 teaspoon chili powder
1 tablespoon ground cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon ground ginger
2 teaspoons salt
2 teaspoons sugar
vegetable oil cooking spray

Preparation:
1. Preheat the oven to 300 degrees F (150 degrees C).
2. Line a baking sheet with foil and spray with some vegetable oil cooking spray.
3. In a medium bowl, whip the egg white with a few drops of water until frothy.
4. Add the cashew nuts to the egg white and toss to mix.
5. Use a slotted spoon to transfer the cashews to a clean large bowl.
6. In a small bowl, mix the spices together and then sprinkle on top of the cashews; toss to coat.
7. Spread the cashew mixture in one layer on the baking sheet.
8. Bake for about 25-35 minutes (or until the cashews are crisp and browned), shaking or stirring once to make sure they toast evenly.
9. Transfer the cashews to another cool flat surface to cool and crisp.

Servings: 24

Nutritional information for one serving:
Calories: 85
Calories from fat: 60
Total fat: 6.7g
Cholesterol: 0mg
Total carbs: 5.2g
Fiber: 0.5g
Protein: 2.4g
WW points: 2

Beets and Onions Side Dish recipe – 125 calories

Beets and Onions Side Dish recipe  – 125 calories

Ingredients:
6 large beets, cooked, skins removed and julienned
3 medium onions, sliced
4 teaspoons butter
2 tablespoons balsamic vinegar
2 tablespoons sugar
salt and pepper, to taste

Preparation:
1. In a large nonstick skillet , melt the butter over medium heat.
2. Cook the onions for about 5-10 minutes, stirring often.
3. Sprinkle with vinegar and sugar; reduce the heat to low and cook for about 20 more minutes (or until tender and golden).
4. Add the beets to the onions; add salt and pepper to taste.
5. Heat over medium heat for about 3-5 minutes (or until heated through).

Servings: 4

Nutritional information for one serving:
Calories: 125
Calories from fat: 36
Total fat: 4g
Cholesterol: 10mg
Total carbs: 22.1g
Fiber: 2.6g
Protein: 2.1g
WW points: 2

Cottage Cheese Scrambled Eggs recipe – 137 calories

Cottage Cheese Scrambled Eggs recipe – 137 calories

Ingredients:
3 eggs
1/4 cup cottage cheese
butter
salt and pepper, to taste

Preparation:
1. Place the eggs, cottage cheese, salt and pepper into a blender and blend until smooth.
2. In a small frying pan, melt a little butter (to coat the bottom of the pan).
3. Pour the eggs mixture into the frying pan.
4. Without stirring, gently push the cooked portion to the center; continue until all the eggs are fully cooked (but not dry).

Servings: 2

Nutritional information for one serving:
Calories: 137
Calories from fat: 77
Total fat: 8.6g
Cholesterol: 321mg
Total carbs: 1.3g
Fiber: 0g
Protein: 12.7g
WW points: 3

Grilled Figs with Feta Cheese recipe – 104 calories

Grilled Figs with Feta Cheese recipe – 104 calories

Ingredients:

4 fresh figs

4 tablespoons crumbled Feta cheese

1 tablespoon olive oil

8 fresh basil leaves

Preparation:

1. Cut the figs in half.

2. Brush the figs with olive oil and grill them cut-side down over hot coals for about 3-4 minutes.

3. Lay each fig on a fresh basil leaf and serve them topped with Feta cheese.

Servings: 4

Nutritional information for one serving:

Calories: 104

Calories from fat: 58

Total fat: 6.5g

Cholesterol: 12mg

Total carbs: 10.2g

Fiber: 1.5g

Protein: 2.4g

WW points: 2

Tomato and Avocado Salad recipe – 125 calories

Tomato and Avocado Salad recipe – 125 calories

Tomato and Avocado Salad recipe – 125 calories

Ingredients:

2 medium tomatoes, chopped

1 avocado, chopped

1 tablespoon olive oil

1/4 cup diced red onion

1 teaspoon lemon juice

1 tablespoon balsamic vinegar

salt and freshly ground black pepper, to taste

Preparation:

1. Combine all the ingredients in a small bowl and toss together.

2. Let stand for about 5-10 minutes before serving.

Servings: 4

Nutritional information for one serving:

Calories: 125

Calories from fat: 97

Total fat: 10.9g

Cholesterol: 0mg

Total carbs: 7.8g

Fiber: 4.3g

Protein: 1.6g

WW points: 3

photo credit: JustJanS