Archives for the month of: June, 2015

Looking for a low-fat, high-protein meal idea? Here’s an easy foil packet recipe: Baked Salmon with Dill Sauce.

I used nonfat Greek yogurt for the sauce, and the entire thing was only 125 calories, 1 gram of fat, and just 3 Weight Watchers Plus Points! The dill in our garden is growing nicely, so it was a great recipe for fresh herbs.

I made just one serving, but you could easily adjust the recipe to make more.

Foil Packet Salmon with Creamy Dill Sauce - just 125 calories and 1 gram of fat - awesome way to use fresh herbs and Greek yogurt


  • One 4-ounce salmon filet (I used frozen and thawed it according to the package directions)
  • 1/4 c. nonfat plain Greek yogurt
  • 1 tsp. lemon juice
  • garlic powder, to taste
  • onion powder, to taste
  • Sea salt, to taste
  • 1/2 tsp. minced parsley
  • 1 tsp. fresh dill, minced


Preheat oven to 400F.

Spray a piece of foil with nonstick cooking spray.

Place the salmon on the foil and season with salt and lemon juice.

Wrap up into a packet, and bake for 25 minutes.

While the salmon bakes, make the sauce. Combine the rest of the ingredients in a bowl and mix to make the dill sauce.

After salmon is baked, top with sauce, and serve.

Serves 1 – Estimated Nutrition Information:

  • 125 calories
  • 1 gram fat
  • 3 grams carbohydrates
  • 0 fiber
  • 30 grams protein

My blender is getting a workout because I’m on a smoothie kick! Here’s a super-filling and tasty smoothie recipe: Chocolate Banana Avocado. 

Chocolate Banana Avocado Smoothie Recipe - Only 147 calories and less than 9 grams fat - uses almond milk


  • 8 ounces unsweetened vanilla almond milk
  • 1/4 avocado, peeled and pitted
  • 1/2 frozen banana (peel and cut into chunks before freezing)
  • 2 Tablespoons unsweetened cocoa powder
  • 1 individual packet Splenda


Combine all ingredients in a blender and mix. Serve and enjoy.

Here’s an avocado scooper I hand-stamped, available at my Etsy shop!


Chocolate Banana Avocado Smoothie Recipe - Estimated Nutrition Information