Archives for category: low fat

Oh slow cooker recipes. How I love thee. Here’s a healthy meal that’s low-carb, low-fat, and high-flavor. It’s also Whole30 compliant. And super easy! Just make a homemade sauce out of a bell pepper, onion, tomato paste, garlic, and herbs in a food processor. Then pour it over chicken in the slow cooker, set it, and forget it! (Then shred it, and sprinkle with delicious fresh lime juice and chopped cilantro.)

homemade-fiesta-sauce-in-the-slow-cooker-with-chicken-awesome-clean-eating-crock-pot-recipe

Healthy Slow Cooker Fiesta Chicken · recipebookandmore.wordpress.com · 

WHAT YOU NEED:

  • 1 large red bell pepper, cored, seeded, and rough chopped
  • 1 onion, rough chopped
  • 6 oz. tomato paste
  • 4 cloves minced garlic
  • 1 tsp. parsley flakes
  • 3/4 tsp. ground cumin
  • 3/4 tsp. sea salt
  • 3/4 tsp. chili powder
  • 1/4 tsp. cayenne pepper
  • juice and zest of 1 lime
  • 4 lbs. uncooked, boneless, skinless chicken breast
  • 1/2 c. chopped fresh cilantro

WHAT YOU DO:

In a food processor, combine bell pepper, onion, tomato paste, garlic, parsley flakes, cumin, salt, chili powder, cayenne pepper, and lime zest. Mix until smooth, scraping down the sides as needed. (I added a teaspoon or two of water to thin it out slightly.)

Line slow cooker (optional). Place chicken in slow cooker then pour the sauce over the top. Cover and cook on high for 2-3 hours, or low for 4-6 hours, until chicken is tender and thoroughly cooked.

Before serving, shred with two forks. Sprinkle with lime juice and cilantro.

Crock-Pot Programmable Cook and Carry Slow CookerSlow Cooker liners for Crock Pot recipes

recipe adapted from The 150 Healthiest Slow Cooker Recipes on Earth by Jonny Bowden

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

WHAT YOU NEED:

  • 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

WHAT YOU DO:

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

It’s getting toward the end of the week (AKA time to grocery shop) and I was trying to scrape some ingredients together for lunch. I ended up with this: Chicken Mushroom Marinara.

This makes four servings (less than 180 calories each) and there are only 4 WW +Points per serving! I ate this as is but you could always place it on top of brown rice, whole wheat pasta, or zucchini noodles.

Skinny Chicken Mushroom Marinara - Just 4 WW points per serving

 

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into pieces
  • 1 c. pasta sauce or marinara (I used a jarred chunky veggie pasta sauce)
  • 8 oz. mushrooms, cleaned and sliced *tip: use an egg slicer to quickly and evenly cut your ‘shrooms 🙂

WHAT YOU DO:

Spray large skillet with non-stick cooking spray.

Add chicken and cook on med-high for 5 minutes or so.

Add sauce and mushrooms, stirring to combine, and heat until chicken is cooked through.

Quick Tip - use an egg slicer to cut mushrooms

Quick Tip - Use an egg slicer to get evenly sliced mushrooms

Serves: 4

WW PlusPoints value per serving: 4

Estimated Nutrition Information per serving:

178 calories

4 g. fat

8.4 g. carbohydrates

2.1 g. fiber

25 g. protein

Here’s an easy and delicious low-carb, low-fat, and figure-friendly recipe: Spiced Oven Roasted Cod. Each filet has just 135 calories and 5 grams of fat (3 WW PointsPlus points)!

Spiced Oven Roasted Cod - just 3 WW points+ - low fat, low carb, and easy.

WHAT YOU NEED:

  • Cod fillets (12 oz. total)
  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp Old Bay seasoning
  • 1 tsp Kosher salt *note: this tasted really salty so I plan on cutting down on the salt next time.
  • juice from 1 lemon

WHAT YOU DO:

Preheat oven to 400ºF. Mist a baking dish with cooking spray or an olive oil mister (optional: line with foil before spraying for easier clean-up).

In a small bowl, combine EVOO, paprika, garlic powder, Old Bay seasoning, and salt. Stir until combined.

Place fish fillets in baking dish, drizzle with lemon juice, then brush with the olive oil/seasoning mix.

Bake 12-15 mins, or until fish is cooked through. Divide into 3 servings.

Prep time: 10 min

Cooking time: 15 min

Servings: 3

 Estimated Nutrition Information – each (4 oz) serving:Spicy Baked Cod Fillets - 3 WW PointsPlus points - recipebookandmore.wordpress.com

 

recipe adapted from LaaLoosh.com

Skinny Mini Confetti Cupcakes

Using just 2 ingredients, you can enjoy a sweet mini-cupcake snack, even when you’re eating light! Each cupcake has just 40 calories and less than 1 gram of fat.

Skinny Mini Confetti Cupcakes - just diet soda and cake mix from a box! Only 40 calories each and less than 1 gram of fat.

Skinny Mini Confetti Cupcakes

  • Servings: 60 mini cupcakes
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 1 Box Confetti Cake Mix
  • 12 oz. Sprite Zero (or any diet lemon-lime soda)
  • optional: icing, frosting, or Cool Whip

WHAT YOU DO:

In a mixing bowl, combine cake mix and Sprite Zero, stirring to combine.

Pour batter into lined (or greased) mini cupcake pans.

Bake at 350°F for 15 mins, or until a toothpick inserted in the center of a cupcake comes out clean.

Let cool (optional: add frosting, icing, or Cool Whip) and serve.

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Two Ingredient Cupcakes - just cake mix and diet soda - makes 60 cupcakes and they are only 40 calories each!

Estimated Nutrition Information for 1 unfrosted cupcake:

  • 42 calories
  • 0.8 g fat
  • 8.4 g carbs
  • 0.2 g fiber

Skinny Mini Confetti Cupcakes - just diet soda and cake mix from a box! Only 40 calories per cupcake.

mini cupcake pan

mini cupcake liners

Skinny Reuben Panini – here’s an old favorite comfort food that I lightened up by using turkey and fat free cheese. I cooked this in a panini maker, but you could also use a large skillet and press down with a flat pot lid or a heat-safe plate. It has 315 calories and 7 grams of fat, much less than the typical reuben loaded with corned beef and dressing.

Skinny Reuben Panini - lightened up with turkey, fat free cheese, and dill mustard instead of dressing.

Skinny Reuben Panini

  • Servings: 1
  • Time: 10 mins
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 2 slices rye bread (I used an 80-cal/slice type)
  • 2 slices (approx 1.5 oz) fat free swiss cheese
  • 1 Tbps dill mustard
  • 2 oz deli-sliced turkey
  • 2 Tbsp sauerkraut, drained
  • nonstick cooking spray or extra virgin olive oil

WHAT YOU DO:

  1. Spread mustard on the bread slices, then layer with turkey, cheese, and kraut, making a sandwich.
  2. Spray panini maker (or skillet) with nonstick cooking spray; or brush bread with a tiny amount of EVOO.
  3. Place sandwich in, and press down on both sides. Cook until toasted and cheese has melted.

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Skinny Reuben Panini - nutrition info. Uses fat free swiss cheese and deli-sliced turkey.

Turkey Reuben Panini - made skinny with fat free cheese and dill mustard instead of dressing. Perfect 300 cal option and only 7g fat.

panini maker

I love love love anything buffalo. Here’s a non-fat buffalo shrimp dip I made, lightened up with Greek yogurt. It has only 4 ingredients so it’s super quick and easy. You can serve it with crackers, wasa flatbreads, in lettuce wraps, or even just eat it straight out of the bowl ha. The entire bowl is just 5 WW+ points (or 2 “old” WW points).

Skinny Buffalo Shrimp Dip - just 4 ingredients and NO fat. Only 130 cal for the entire bowl. Yay for nonfat Greek yogurt.

Skinny Buffalo Shrimp Dip

  • Servings: 1-2
  • Time: 5mins
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 5 oz. frozen, cooked, salad shrimp; thawed according to pkg directions
  • 1/4 c. Greek nonfat yogurt (I used vanilla since that’s what we had – it sounded kinda weird but I couldn’t tell a difference than from when I use plain)
  • 1 Tbs. Frank’s Red Hot Buffalo Sauce
  • sprinkle of garlic powder

WHAT YOU DO:

  1. In a bowl, mix all ingredients.
  2. Serve.

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Skinny Buffalo Shrimp Dip - just 4 ingredients and NO fat. Only 130 cal for everything. Yay for nonfat Greek yogurt.

Estimated Nutrition Information – for the entire bowl:

Calories: 130 cal

Fat: 0 grams

Fiber: 2 grams

Carbohydrates: 6 grams

Protein: 45 grams

 

Sriracha Lime Garlic Roasted Chickpeas – just 5 ingredients but tons of deliciousness. Perfect for a healthy snack (just 3 WW+ points; or 2 “old” WW points). I split them up into little ziplock bags for 100 calorie portions. Just grab ’em and go.

Roasted Chickpeas - just 5 ingredients but tons of flavor. Perfect for a low fat healthy snack.

Sriracha Lime Garlic Roasted Chickpeas

  • Servings: 4
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 1 can (15 oz) chickpeas (garbanzo beans); rinsed, drained and patted dry
  • 1 1/2 Tbsp sriracha hot sauce
  • 1/2 tsp garlic powder
  • juice of 1 lime
  • 1/4 tsp Kosher salt

WHAT YOU DO:

  1. Preheat oven to 400F.
  2. In a mixing bowl, whisk sriracha and lime juice together.
  3. Add chickpeas to a bowl, tossing gently to coat. Add garlic and salt, and combine.
  4. Spread chickpeas on a parchment paper lined baking sheet. Bake for 45-50 mins stirring/shaking pan every 15 mins or so.
  5. Remove from oven once chickpeas reach your desired texture.

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Estimated Nutrition Information: recipe makes 4 servings — per serving:

  • Calories: 110
  • Fat: 2 g
  • Fiber: 4 g
  • Carbs: 18 g
  • Protein: 7 g

Roasted Chickpeas - just 5 ingredients - perfect for 100 calorie DIY snack packs. Garlic, Sriracha, and Lime. Low-fat.

recipe adapted from kidtestedfirefighterapproved.com

. . . . .

Lovin’ the chickpeas? Here’s a recipe for homemade ranch hummus!

Make “noodles” out of zucchinis: lemon garlic shrimp & zoodles.

Try a crostini with fresh mozzarella, tomatoes, and basil: Fresh Mozzarella, Tomato, and Basil Crostini.

Enjoy a fresh lunch with a Whole Wheat Noodle Bowl and Fresh Veggies.

Use Greek yogurt to make Creamy Tomato Basil Soup – only 125 calories a bowl!

Here’s a healthy chicken salad I made, based on an earlier Skinny Bang Bang Shrimp recipe. It has just 4 ingredients and you can adjust the spiciness level with the amount of sriracha sauce you use. Instead of mayo it has plain 0%fat Greek yogurt.

I ate this straight out of the bowl (it’s not that pretty, but it tastes awesome), though you could also serve it in a pita pocket, or on bibb lettuce leaves as a wrap.

Skinny Bang Bang Chicken Salad - only 195 cal and 1.5 g fat! Could serve in a pita pocket as a sandwich, or low carb option on bibb lettuce leaves

WHAT YOU DO…

  • Combine the following four ingredients:

Optional: serve on bibb lettuce as wraps, or stuff into a whole wheat pita pocket.

Estimated Nutrition Information:

195 calories

1.5 g fat

11.5 g carbs

0 fiber

33 g. protein