Healthy Homemade Chicken Noodle Soup
1 whole chicken, 4-5 lbs
1 tablespoon canola oil
2 quarts chicken broth
4 large carrots, roughly chopped
4 stalks celery, roughly chopped
1 medium onion, chopped
2 bay leaves
3 sprigs fresh thyme
2 sprigs parsley
2 teaspoons salt
1 teaspoon black pepper
3 cups cooked small shape pasta, I like to use ditalini, orzo, or acini di pepe
2 cups frozen sweet peas, thawed
Start by roasting a whole chicken, rubbed completely with canola oil, for 1 hour 45 minutes at 400 degrees F. Let the chicken cool enough so that you can handle it, then peel off all skin, discard it, and cut the chicken meat into bite sized pieces.
In a large stock pot, combine the chicken bones with 2 quarts of good quality chicken broth. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes. Remove the bones from the broth with a slotted spoon. Discard them.
Now, to that pot of stock, add carrots, celery, onion, bay leaves, salt, black pepper, and fresh thyme. Let this simmer for 30 minutes, until the veggies are soft. Add all of the chicken meat to the pot and stir to combine. Simmer for an additional and final 30 minutes. Remove the bay leaves and thyme. Stir in cooked pasta and peas and serve.
Nutrition info per serving: Calories: 288.7, Fat: 4.1g, Cholesterol: 89.9mg, Carb: 36.1g, Fiber: 3.5g, Sugars: 4.2g, Protein: 27.7g
Vegetarian Black Bean Enchiladas
12, 6″ flour tortillas (~100 calories each)
2 cups cooked brown rice
1, 15 oz can black beans, drained and rinsed
1, 16 oz bag frozen bell pepper strips, cooked and drained
1 packet taco seasoning
2 1/4 cups medium salsa, divided
1 1/2 cups shredded Mexican blend cheese
Preheat the oven to 350 degrees F. Coat a 13×9″ baking dish with nonstick cooking spray and spread 1/2 cup of salsa over the bottom. Lay your tortillas out on a clean work surface.
In a large bowl, mix the rice, beans, peppers, taco seasoning, and 3/4 cup salsa. Divide evenly among the tortillas. Roll each tortilla tightly and place seam side down in the prepared baking dish. You may have to place some of the filled tortillas horizontally to make them fit. Pour the remaining 1 cup salsa evenly over the tops of the rolled tortillas in the baking dish. Sprinkle the cheese over the top. Bake for 18-20 minutes, until the cheese has melted. Serve with hot sauce and sour cream.
Spicy Black Bean Stuffed Peppers
- 2 small peppers- any kind you’d like
- 1/2 medium sized onion, diced
- 1 clove garlic, minced
- 1 TBSP olive oil
- 1, 15 oz can black beans, drained and rinsed
- 1/4 cup water
- 2 tsp cumin
- 2 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- pinch cayenne pepper for a little heat
- 1/2 cup sweet corn
- 1/2 cup shredded Colby Jack cheese, or any cheese you like
- fresh cilantro, salsa, and sour cream for serving
- Preheat oven to 400°F. Cut a slit through the entire length of each of your peppers. Place them on a baking sheet and roast for 15 minutes, until the skins are softened and beginning to blister.
- Heat olive oil in a small saucepan set over medium heat. Add your onion and saute for 3 minutes, until beginning to soften and turn translucent.
- Add garlic and stir constantly for 30 seconds, until fragrant.
- Stir in your black beans along with the water.
- Add your cumin, chili powder, paprika, salt, and cayenne. Stir, cover the pot, reduce the heat to low and simmer the beans for at least 15 minutes, but up to 30 minutes.
- Stir in corn. Divide the bean mixture evenly among the two peppers and sprinkle with cheese.
- Broil for 3 minutes, until the cheese is melted and bubbling. Garnish with fresh cilantro, salsa, and sour cream if you’d like.
Baked Falafel with Lemon Tahini Sauce
15oz can chickpeas, drained
2 tablespoons flour
2 tablespoons finely chopped parsley
2 large cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
Lemon Tahini Sauce
2 tablespoons tahini paste
zest and juice of 1 lemon
½ cup crumbled feta cheese
2 pita breads (5” diameter)
½ cup thinly sliced red onion
1 cup chopped tomatoes
1 cup chopped green leaf lettuce
Preheat the oven to 400 degrees F. Combine all falafel ingredients in a food processor and pulse until well blended. Scoop the bean mixture into a bowl and shape into 8 equal sized patties. Place on a greased baking sheet, brush each with olive oil and bake for 20 minutes.
Whisk the tahini, lemon juice, and zest in a small bowl.
Divide the hot falafel among the two warmed pita breads and top with chopped lettuce, tomato, thinly sliced red onion, crumbled feta, and the lemon-tahini sauce.
Nutrition info for 1 serving (1/2 of entire recipe):
Calories: 538, Fat: 18.7g, Cholesterol: 33.4mg, Carb: 73.1g, Fiber: 10.4g, Sugars: 0.1g, Protein: 21.2g
recipe slightly adapted from Hungry Girl
12 oz raw ground turkey
¼ tsp salt, divided
¼ tsp pepper
1 cup chopped onion
½ cup chopped mushrooms
14.5 oz can crushed tomatoes, or tomato sauce
2 cloves garlic, minced
3 tsp dried oregano, divided
½ tsp dried basil
1 ½ cups part skim ricotta cheese
24 small square wonton wrappers (the kind near the tofu in the refrigerated section of the produce dept)
1 1/2 cups shredded mozzarella cheese
Preheat oven to 375ºF. Heat a large skillet over medium heat. Add the turkey, onions, mushrooms, salt, and pepper. Crumble the meat and saute the mixture for about 10 minutes, or until the turkey is cooked through. Add the garlic and stir constantly for 30 seconds.
Add the crushed tomatoes and 2 tsp of oregano. Bring the pan to a gentle boil. Reduce the heat to low and simmer for 10 minutes. Remove from heat and set aside.
In a large bowl, combine the ricotta, a pinch of salt and pepper, the remaining teaspoon of oregano, and the basil. Stir to mix well. Set aside.
Coat a 12-cup muffin tin with nonstick cooking spray. Place 1 wonton wrapper into each of the 12 cups, pressing firmly in the bottom of the cup and up the sides.
Using half of the ricotta mixture, divide it among the 12 muffin cups. Next, using half of the turkey tomato sauce, spoon it evenly over each of the ricotta filled cups. Sprinkle with 2 tsp of mozzarella.
Gently press another wonton wrapper on top of the mozzarella layer.
Repeat the process by distributing the remaining ricotta, then the remaining tomato sauce, and finally the rest of the shredded mozzarella.
Bake for 10 minutes, or until the cheese has melted.
Let the cups cool, remove them from the pan, and serve!
Nutrition Info for 1 petite lasagna:
Calories: 181.2, Total Fat: 7.9g, Cholesterol: 41.9mg, Sodium: 389.5mg, Total Carb: 13.6g, Fiber: 1 g, Sugars: 1.6g, Protein 14.1g
1 pkg instant pudding, 1 1/2c milk, 2c cool whip. Dissolve pudding in milk, whip in cool whip. Spoon into 3 oz dixie cups and insert Popsicle stick. Freeze. (use FF and SF everything)
Banana Pumpkin Breakfast Shake
A nutritious breakfast milkshake is the perfect way to start the day!
- 1 banana
- 1 cup pumpkin puree
- 1/2 cup applesauce
- 1/2 cup milk
- 4 Tablespoons honey (or 2 Tablespoons brown sugar)
- 1 teaspoon pumpkin pie spice
- 2-3 cups ice (depending on how thick you want your shake)
- whipped cream granola for garnish
- Place all ingredients except whipped cream and granola in a blender and blend until smooth.
- Pour into two tall milkshake glasses.
- Top with whipped cream and granola.
Healthy Pumpkin Oatmeal Shake
Gina’s Weight Watcher Recipes
Servings: 4 • Size: 1/4th • Old Points: 3 pts • Points+: 4 pts
Calories: 160.7 • Fat: 2.2g • Protein: 5.8 g • Carb: 34 g • Fiber: 6.6 g
- 1/2 cup quick oats
- 2 cups water
- 1 cup fat free milk (vegans use almond milk)
- 1 cup ice
- 1/2 cup pumpkin puree
- 3 tbsp brown sugar
- 1-2 tsp cinammon
- pumpkin pie spice to taste
Cook oats and water in a small pot for about a minute or two, stirring often until it becomes thick and bubbly. Remove from heat and let it cool a few minutes.
In a blender add milk, pumpkin, sugar, cinnamon, pumpkin pie spice. Add oats and ice.Blend on high until very smooth. Chill in refrigerator or pour in a glass over ice.Enjoy!!
Low Fat Pumpkin Bread With Pepitas
Servings: 16 slices • Serving Size: 1/2 inch thick slice • Old Points: 2 pts • Points+: 3 pts
Calories: 103 • Fat: 2.2 g • Protein: 2.1 g • Carb: 18.7 g • Fiber: 0.7 g • Sugar: 10.2 g
- 1 1/2 cups pumpkin puree (homemade or canned)
- 1 1/4 cups unbleached all purpose flour
- 3/4 cup sugar
- 1 tsp baking soda
- 2 tsp pumpkin pie spice
- 1/2 tsp nutmeg
- 1/4 tsp cinnamon
- 1/4 tsp salt
- 2 tbsp vegetable oil
- 2 large egg whites
- 1 1/2 tsp vanilla extract
- baking spray
- 2 tbsp pepitas
Preheat oven to 350°. Spray a 9 x 5 inch loaf pan with baking spray.
In a medium bowl, combine flour, sugar, baking soda, pumpkin spice, nutmeg, cinnamon, and salt with a wire whisk. Set aside.
In a large bowl mix oil, egg whites, pumpkin puree and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.
Add flour mixture, then blend at low speed until combined. Do not over mix.
Pour batter into loaf pan, top with pepitas and bake on the center rack for 50-55 minutes, or until a toothpick inserted in the center comes out clean.
Let the pan cool at least 20 minutes, bread should be room temperature before slicing.
Stuffed Pepper Soup
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g (without salt)
- 3 cups cooked brown rice (omit for paleo diet)
- 1 lb 95% lean ground beef
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped red bell pepper
- 1 cup finely diced onion
- 3 cloves garlic, chopped
- 2 cans (14.5 oz each) cans petite diced tomatoes
- 1 3/4 cups tomato sauce
- 2 cups reduced sodium, fat-free chicken broth
- 1/2 tsp dried marjoram
- salt and fresh pepper to taste
In a large pot or dutch oven, brown ground meat on high heat and season with salt.Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic.Cook about 5 minutes on low heat.
Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.
Makes about 9 1/2 cups.