Skinny Girl Cuban Sandwich

Servings: 4

Nutritional Facts

Calories: 445/serving

Fat: 11.5g

Carbs: 45g

Protein: 38g

Ever since returning home from Key West, I have been craving a nice, hearty Cuban. The portions for this sandwich are incredible, while the flavor is simply explosive! Try this with a bowl of soup for a lunch or dinner well under 600 calories!

Ingredients:

-2 teaspoons of Olive Oil
-3/4 lb pork loin trimmed of fat
-1 loaf of Ciabbata Bread (or loaf of your choosing)
-1/2 lb 97% fat free ham
-6 slices of light Swiss cheese (sliced medium)
-1/4 tablespoon garlic powder
-1/4 tablespoon onion powder
-1/4 tablespoon salt and pepper
-6 slices of Dill sandwich pickles
-yellow mustard

Preparation:

Preheat oven to 425 degrees

Coat pork loin with olive oil, garlic powder, onion powder, salt & pepper. Spray baking pan with non-stick spray and place pork loin in oven for 45 minutes—until internal temperature is 155 degrees. Let sit for 5 minutes before slicing.

Cut bread open long ways. Gut inside by removing approximately 2 oz of bread. Slather both sides with yellow mustard to your liking. Layer with cheese, ham, and sliced pork. Top with pickles. Put both sides together and cut in 4.

Optional: Place in oven for approximately 5 minutes to create a crispier exterior and melt cheese.

Skinny Vegetable Lasagna

Servings: 6 (large)

Nutritional Facts

Calories: 395/serving

Fat: 11g

Carbs: 55g

Protein: 22g

If you're looking for a delicious, easy lasagna recipe without the added calories and fat, try this! The serving sizes are huge and will leave you feeling full and satisfied! This is a sure crowd pleaser and perfect for any Meatless Monday or Friday!

Ingredients:

-1 tablespoon olive oil
-1 cup sliced mushrooms
-1/2 cup matchstick carrots
-3/4 cup chopped zucchini
-1/4 cup diced onions
-1/2 cup diced red bell pepper
-1 bottle (24 oz) of tomato sauce of your choice (preferably a light basil)
-2 tablespoons of traditional basil pesto
-1 15oz container fat-free ricotta cheese
-1/4 tablespoon onion powder
-1/4 tablespoon garlic powder
-9 cooked lasagna noodles (white or wheat)
-1cup (approx 4 oz) shredded part-skim mozzarella cheese
-2 tablespoons grated Parmesan cheese

Preparation:

Preheat oven to 375 degrees

Heat oil in pan on medium-high heat. Add in vegetables and cook for 5-8 minutes, stirring often. Add in tomato sauce and reduce heat to simmer.

In small mixing bowl, combine ricotta, pesto, garlic powder, and onion powder. Stir for a minute to ensure that ingredients are evenly distributed.

In 13x9 baking pan, coat with non-stick spray and thin layer of vegetable tomato sauce

Layer pan with 3 cooked Lasagna noodles, 1/3 ricotta mixture, 1/3 vegetable tomato sauce, 1/3 shredded cheese—in that order. Add next two layers. Cover and bake in oven for 30 minutes. Uncover and bake an additional 20 minutes. Sprinkle with Parmesan and let sit for 10 minutes before serving.

Enjoy!

Whole Wheat Bow-tie Pasta

Servings: 4

Nutritional Facts

Calories: 355/Serving

Fat: 11.5g (Saturated: 1.8 g)

Protein: 16g

Carbs: 44.5g

This is a colorful pasta dish that can be eaten as a side or main course. I like to pair this with my GreekYogurt Parmesan Chicken to create a balanced, low-calorie meal. The combination of ingredients creates a bold, fresh flavor that will satisfy any taste bud. Tastes better the next day!

Ingredients:

-4 cups of Whole Wheat Farfalle pasta (approximately ½ box)

-2/3 cup cooked peas

-1/3 cup of traditional basil pesto

-1 pint grape tomatoes--halved

-2 tablespoons pine nuts

-1/4 teaspoon of lemon zest

-2 tablespoons Parmesan cheese

Preparation:

Prepare Farfalle according to directions. Once cooked and drain, set pasta aside.

On medium heat, coat large skillet with pesto. Add in peas, pine nuts, lemon zest, and tomatoes; stirring frequently for 5 minutes. Add in pasta and toss continuously for 5 more minutes to ensure ingredients are evenly distributed. Sprinkle with Parmesan cheese and serve.

Greek Yogurt Parmesan Chicken

Servings: 4

Nutritional Facts

Calories: 290/Serving

Fat: 7.5g (Saturated: 1.8 g)

Protein: 50.2g

Carbs: 5.7g

This chicken dish is surprisngly delicious for something so easy to prepare. The chicken comes out moist and juicy, and the flavor of the greek yogurt really comes through. I paired it with my Whole Wheat Bow-tie Pesto Pasta to create a meal under 650 calories.

Ingredients:

-4 Skinless chicken breasts—approximately 6 oz each

-1 cup plain Greek Yogurt

-1/2 cup Parmesan cheese

-1 teaspoon salt

-1/2 teaspoon black pepper

-1/2 teaspoon garlic powder

-1/2 teaspoon onion powder

-1/2 teaspoon lemon zest

Preparation:

Preheat oven to 375 degrees.

Set aside chicken; in small bowl mix together remaining ingredients

Generously coat chicken with yogurt mixture and place on lightly sprayed cooking pan. Don't be afraid to slab it on there!

Place chicken in oven and bake for 45-50 minutes.

Optional: Place pan in broiler for 20 seconds to create a slightly crispier exterior.

Fit Guacamole Salsa

Servings: 6

Nutrition Facts/Serving:

Calories: 135

Fat: 10g (Saturated: 1.5g)

Carbs: 12.5g

Protein: 2.5g

Get ready for a chopping fest on your cutting board! This side dish recipe is a personal favorite of mine. I have used this salad to accompany my baked chicken, taco, and rice dishes. Heck, sometimes I just make a meal out of it! I hesitate on calling this guacamole as the avocados maintain a cubed texture throughout the dish. Nevertheless, guacamole can be easily obtained by mashing this together to create a more creamy consistency.

Ingredients:

-2-3 Ripe Avocados (California)--cubed

-3 Roma Tomatoes--diced

-1/3 Cup chopped Onion

-3 cloves chopped Garlic

-2 limes

-1/2 lemon

-1 tablespoon chopped Jalapeno (Optional for more of a kick!)

-1/4 cup (approx) Chopped Cilantro

-Salt and Pepper to Taste

Preparation:

-In mixing bowl, combine avocados; tomatoes; garlic; onions; jalapenos; and cilantro

-Squeeze fresh lime and lemon juice in bowl—Mix gently to keep texture of avocados.

-Add Salt and Pepper to Taste--

***For guacamole, mash with fork to create a creamier texture (Used in Black Bean Burger)

Pecan Crusted Salmon Bake

Servings: 4

Nutritional Facts

Calories: 435/Serving

Fat: 20g (Saturated: 4.1 g)

Protein: 38.5g

Carbs: 18.9g

I have never received as many compliments from a recipe than I have from this dish. If I had to rank my recipes, this would definitely make it to the top 3. I made this salmon for a dinner party I threw, and received multiple rave reviews the following day. If you don't like salmon, I guarantee that you will now. Not only is this delicious and simple to prepare, but it is packed with healthy Omega 3s that contributes to a heart healthy diet. Pair this with my roasted asparagus to make a truly unforgettable, gourmet meal.

Ingredients:

-4 5oz fresh Atlantic Salmon

-1 cup panko

-1/4 cup chopped pecans

-4 tablespoon Dijon Mustard

-2 tablespoon honey

-1 tablespoon salted butter, melted

-1 teaspoon lemon zest

-Salt and Pepper

Preparation:

Preheat oven to 400 degrees.

In small bowl mix together Dijon Mustard, Honey, and melted butter. In separate bowl, mix together panko, pecans, and lemon zest.

Lightly sprinkle salmon with salt and pepper before brushing on Dijon mixture. Generously coat salmon with panko and arrange on non-stick cooking pan.

Place salmon in oven and bake for 15-20 minutes. Let it sit for a couple minutes before serving. Garnish with lemon slices and fresh parsley.

Skinny Italian Egg White Omelet

Servings: 1

Nutritional Facts

Calories: 340

Fat: 21.4g (Saturated: 5.9)

Protein: 24.9g

Carbs: 16.3g

I am a total omelet fiend, and this is by far one of my favorite recipes. I typically make this dish when I'm craving “breakfast for dinner,” but you can enjoy this at any time. Pair this with some fresh fruit and dry wheat toast to create a healthy and balanced meal.

Ingredients:

-4 large eggs separated from yolks

-3 plum tomatoes, diced

-1 slice of provolone cut in half

-1/2 avocado cubed

-Salt and Pepper to taste

Preparation:

In small bowl, whisk together egg whites with a dash of salt and pepper. Dice plum tomatoes and set aside.

Coat medium skillet with non-stick cooking spray allowing pan to heat for a couple minutes. Pour egg white mixture into pan. Don't stir! Allow eggs to cook for a couple minutes until they set. Lift egg “pancake” with a spatula, tilting pan forward to allow the runny liquids to flow towards the edges. Keep repeating until there are no liquids yet—flip to other side. Arrange tomatoes and cheese on half the omelet. Take other half and fold over tomatoes and provolone. To melt cheese, further, cover for 20-30 seconds. Using spatula, carefully remove omelet from skillet and transfer onto plate. Top omelet with cubed avocados.

-Garnish plate with sliced oranges to create a healthy and delicious breakfast.

Israeli Salad

Servings: 4

Nutrition Facts:

Calories: 90

Fat: 7g (Saturated: 1g)

Carbs: 6.5g

Protein: 1.2g

This is a fresh and flavorful side dish that can be used to balance any meal. I particularly love to put this on grilled chicken and serve with pita and tzaziki to make for an excellent Mediterranean feast.

Ingredients:

-1 Large Cucumber, diced

-3 Roma Tomatoes, diced

-1 Tablespoon Chopped Dill

-2 Tablespoons Extra Virgin Olive Oil

-1 Lemon, Juiced

-Salt and Pepper to Taste

Preparation:

-In mixing bowl, combine Cucumber, Tomatoes, Dill, EVOO, Lemon Juice. Stir adding salt and pepper to taste.

Southwest Salad with Homemade Cilantro Dressing

Servings: 4 (Heaping)

Nutrition/Serving:

Calories: 335

Fat: 13g (Saturated: 3.9)

Carbs: 42g

Protein: 13g

This recipe is to die for! My boyfriend insists that I make this once a week to satisfy his Mexican cravings. Originally, I prepared this recipe with chicken; however, we started to prefer it without, creating a cool vegetarian dish that is perfect in the summer. This low-calorie dish will please everyone.

Salad Ingredients:

-10oz of fresh Romaine Lettuce

-1 package of grape tomatoes, halved

-1 Avocado, cubed

-1/3 cup of diced red onions

-1 8 oz can of unsalted whole kernel corn, drained and rinsed

-1 (15 oz) can of black beans, drained and rinsed

Dressing Ingredients:

-2/3 cup of Lite Sour Cream

-1/4 cup chopped Cilantro

-1 teaspoon ground cumin

-1teaspoon chili powder

-1/4 teaspoon salt

-1 tablespoon diced jalapenos

-1 lime, squeezed and juiced

Preparation:

-Stir dressing ingredients separately in small mixing bowl.

-In dish, combine salad ingredients and toss well with dressing.

Serve immediately for best outcome.

Lite & Sweet Piña Colada Cupcakes

Servings: 24

Nutritional Facts

Calories: 155/serving

Fat: 7.75g (Saturated: 1g)

Carbs: 20.8g

Protein: 2.3g

These cupcakes are simply divine for any coconut and pineapple lover out there. I brought these babies to a party and every last one was devoured within an hour! In order to stick to a healthy diet, it's important to feel like you're NOT on a diet. Comprising calories does not mean you have to compromise taste. These cupcakes live up to the vision I'm trying to create. Along with a cupcake topper, make extra frosting to serve as a dip for fresh fruit.

Cupcake Ingredients:

-1 box Pillsbury Pineapple Supreme Cake Mix

Frosting Ingredients:

-8oz of Light Cream Cheese

-1/4 cup sugar

-2 cups of fresh cubed pineapples

-1 cup of sweetened coconut flakes

Preparation:

Prepare cupcakes according to direction of cake mix box. Line cupcake pans with paper baking cups to make for an easier cleanup.

While cupcakes are cooking in oven, prepare frosting by combining cream cheese, sugar, fresh pineapples, and coconut flakes with hand mixer. Cover and place in fridge. Dollop frosting on cupcake when ready to serve. Enjoy!

Skinny Veggie Enchiladas

Servings: 8

Nutrition Facts:

Calories: 395/serving

Fat: 18.5g (Saturated 7g)

Protein: 17g

Carbs: 46g

WOW!!! Is all I can say to describe this recipe. I cannot emphasize enough how amazingly delicious this cheesy medley of goodness is. These enchiladas are extremely filling and flavorful, without those added calories/fat that are usually associated with Mexican dishes. The best part is that you can customize this meal to include your favorite veggies. Pair this dish with a ½ cup of brown rice and you'll have a guilt-free meal under 500 calories!

Enchilada Ingredients:

-15 oz can of black beans, drained and rinsed

-8.75 oz of canned whole kernel corn, rinsed and drain

-8 oz of fresh baby spinach

-1 cup of diced Spanish onion

-1 small jalapeno diced (remove seeds)

-1/2 cup cilantro

-2 tablespoon of Extra Virgin Olive Oil

-1 tsp cumin

-1 8oz package of Mexican shredded cheese

-8 whole wheat tortillas

Homemade Enchilada Sauce Ingredients:

-1 6oz can of tomato paste

-2 tablespoon of Extra Virgin Olive Oil

-3 cups of organic vegetable broth

-1/4 tsp chili powder

-1/2 tablespoon cumin

-1/4 teaspoon of garlic powder

-1/4 teaspoon onion powder

-Salt and Pepper to taste

Sauce Preparation:

On medium heat, mix in tomato paste, vegetable broth, and olive oil in a small pot. Stir continuously until smooth. Add in other ingredients and reduce heat to simmer, cooking about 10 minutes

Enchilada Preparation:

On medium heat, saute spinach in olive oil for 5 minutes until wilted. In mixing bowl, combine spinach, black beans, corn, diced onions, cilantro, jalapeno, cumin, and ½ package of shredded cheese. Mix thoroughly until ingredients are evenly dispersed.

Preheat oven to 375. Coat pan or baking dish with non-stick cooking spray and thin layer of enchilada sauce. Fill whole wheat tortillas with mixture and roll tightly. Arrange close together on baking dish. Pour remainder of enchilada sauce on tortillas and top with ½ package of shredded cheese. Bake 25 minutes.

Enjoy!