Wednesday, April 09, 2014
Face it: Some low-calorie salad dressings are not all that delicious.
Luckily, I've got a slew of incredible finds to perk up your greens....
Newman's Own Lite Low Fat Sesame Ginger Dressing
It is no secret that I am in LOVE with this dressing. It's the perfect
blend of sweet and tangy, plus the stats border on superhero status!
Great for chicken, lettuce, steamed veggies... the options are endless.
It brings an Asian-style flair to just about anything. There are ten
other options in the Lite lineup that are also worth dipping your fork
Each 2-tbsp. serving has 35 calories, 1.5g fat, 5g carbs, 0g fiber, 0g protein and a PointsPlus® value of 1.
Bolthouse Farms Yogurt Dressings
Sometimes you just need a creamy, decadent dressing. These are made with yogurt
to cut down the fat. From fancy options like Mango Chipotle to classics
like Caesar Parmigiano, there's something for every salad. And if there
isn't? Check out BF's vinaigrette dressings for five more picks with
Each 2-tbsp. serving has 35 - 45 calories, 1.5 – 3.5g fat, 1 - 7g carbs, 0g fiber, 1 - 2g protein and a PointsPlus value of 1.
Litehouse Foods Tangy Orange Citrus Dressing, Sauce & Marinade
This product wins the award for most versatile! Use it to marinate chicken,
pour it over some fish for a tasty sauce, or bring it along with you to
top your lunchtime salad. Yum! It has so much flavor, and a little goes a
looooong way. So try it on lean steak, grilled veggies... you get the
Each 2-tbsp. serving has 60 calories, 0g fat, 14g carbs, 0g fiber, 0g protein and a PointsPlus value of 2.
Maple Grove Farms Fat Free Balsamic Dressings
There are two options here: Balsamic Vinaigrette (classic!) and Cranberry
Balsamic (fruity flair!). The stats are low but the flavor is bold. But
don't think all balsamic vinaigrettes are created equal. Many restaurant
versions have over 100 calories per 2-tbsp. serving. Bring your own,
and leave the guessing out of it.
Each 2-tbsp. serving has 15 - 35 calories, 0g fat, 3 - 8g carbs, 0g fiber, 0g protein and a PointsPlus value of 0 - 1.
DIY Shout-Out: Fresh Salsa/Pico de Gallo
If you're at a restaurant without a guilt-free dressing, you can always
ask for a side of fresh salsa or pico de gallo. Topping your salad with
one of these tomato-based options will add tons of flavor without the
fat of typical restaurant dressings. Feel free to dump the side of
salsa/pico on top of your salad... Dipping would be hard in this case.
Wednesday, April 02, 2014
Buying produce when it's in season is best because it's at its peak taste and freshness. Plus, it's a great way to save money, since stores generally have a lot of it to sell. Yay for springtime!
These green spears are an excellent source of vitamin K, and they're packed with folate and many other vitamins and minerals. In addition to the health benefits, they make your meal look SO much fancier! I love baking asparagus in a foil pack with fish and a squirt of lemon. Easy to cook, and no clean up.
Each serving (1 cup) has 27 calories, <0.5g fat, 5g carbs, 2.5g fiber, 3g protein and a PointsPlus® value of 0.
Sugar Snap Peas
Snap peas are great raw or cooked. Throw them into an Asian stir-fry to bulk up your meal for hardly any calories. These also make a great snack! Pair with a low-calorie dip, or steam and top with a drizzle of marinade.
Each serving (1 cup) has 26 calories, <0.5g fat, 4.5g carbs, 1.5g fiber, 1.5g protein and a PointsPlus value of 0.
Whether you're new to artichokes or an experienced artichoke eater, this is the season to enjoy them often. Cut the stem off and remove the small, tough leaves at the base. Slice an inch off the top of the artichoke, and either steam in the microwave (in a half inch of water) or grill. To eat, just pull off the leaves, dip in some salsa, and scrape along your teeth.
Each serving (1 medium artichoke) has 60 calories, <0.5g fat, 13.5g carbs, 7g fiber, 4g protein and a PointsPlus value of 0.
Loaded with fiber and a great source of vitamins A, C, and K, this veggie is the ultimate good-for-you powerhouse! Cook it up in a stir-fry, have some in your salad, or use it to make a veggie-loaded pizza. Yum!
Each serving (1 cup florets) has 30 calories, <0.5g fat, 6g carbs, 2.5g fiber, 2.5g protein and a PointsPlus value of 0.
Steaming these makes for a quick and easy side dish. Or get a little untraditional and put chopped green beans in your omelette. Also add these to casseroles and soups to increase your serving size for very few calories.
Each serving (1 cup pieces) has 31 calories, <0.5g fat, 7g carbs, 2.5g fiber, 1.5g protein and a PointsPlus value of 0.
This leafy green is a nutritional superstar -- an excellent source of 13 nutrients, including vitamins A and K. Wowsers! And good news, it is just as versatile as it is healthy. Add it raw to salads and sandwiches, or chop and cook it for egg scrambles, stir-frys, soups, casseroles... You get the idea!
Each serving (1 cup) has 7 calories, <0.5g fat, 1g carbs, 0.5g fiber, 1g protein and a PointsPlus value of 0.
Wednesday, March 26, 2014
Greek yogurt is here to stay, and I couldn’t be happier about it. Take
your yogurt snack to the next level with one of these "hot couple"
Ranch Dressing/Dip Seasoning Mix + Fat-Free Plain Greek Yogurt
Sometimes, you just need creamy ranch dip in your life. For those
moments, try mixing 1 1/2 tbsp. ranch dressing/dip seasoning mix into 1
cup fat-free plain Greek yogurt. Instant protein-packed ranch dip! And
it's much more flavorful than the fat-free ranch dressings on shelves. I
like to dip sugar snap peas and jicama sticks into it...
Each serving (1/4th of recipe, about 1/4 cup) has 42 calories, 0g fat, 3.5g carbs, 0g fiber, 6g protein and a PointsPlus® value of 1*.
Grilled Peach + Fat-Free Vanilla Greek Yogurt
Here's a fun sweet treat! First, halve and pit a medium peach. Spray a
grill pan with nonstick spray, and bring to medium-high heat. Add peach
halves, cut side down, and cook for 3 minutes, or until dark grill marks
form. Flip and cook until hot and slightly softened, about 2 minutes.
Top each half with 2 tbsp. of fat-free vanilla Greek yogurt and dig in!
Each serving (1 medium peach and 1/4 cup yogurt) has 80 calories, <0.5g fat, 14.5g carbs, 1.5g fiber, 6g protein and a PointsPlus value of 2.
Peanut Butter Baking Chips + Fat-Free Strawberry Greek Yogurt
Here's a great PB&J-like snack! The baking chips really bring that
sweet peanut butter goodness. Chop 2 tsp. of the chips (so the flavor
goes further), and sprinkle over a 5.3-oz. container of the yogurt. Try
this with raspberry yogurt, too!
Each serving (2 tsp. chips and 5.3 oz. yogurt) has 178 calories, 2.5g fat, 24g carbs, <0.5g fiber, 13.5g protein and a PointsPlus value of 4.
Freeze-Dried Fruit + Fat-Free Plain Greek Yogurt
Freeze-dried fruit brings a crunchy spin to your yogurt snack. Make sure
it's freeze-dried -- traditional dried fruit is calorie dense, but
freeze-dried is light and airy. I love the kinds by Funky Monkey. Just
stir 1/2 cup of the fruit into 6 oz. of the yogurt for a fruity good
Each serving (1/2 cup freeze-dried fruit and 6 oz. yogurt) has 140 calories, 0g fat, 18.5g carbs, 1g fiber, 16g protein and a PointsPlus value of 3.
Wednesday, March 19, 2014
Grilled cheese is not only super-popular, it’s also AMAZING!!! Here's how to do it guilt-free...
The Laughing Cow Light Cheese Wedges
Cheese SLICES are great but WEDGES are a fun grilled cheese ingredient too! Give ‘em a try. Available in a bunch of varieties, you can play around with the flavors and really zazzle up your sandwich. I like to pair a wedge with one of the next items on this list...
Each wedge has 35 calories, 1.5 - 2g fat, 1g carbs, 0g fiber, 2 - 3g protein, and a PointsPlus® value of 1.
Kraft Skim Milk and 2% Milk Singles
Classic ingredient here! By using slices made with skim or reduced-fat milk, you can keep the stats low and still have melty deliciousness. Yum for flavor options!
Each slice has 25 - 45 calories, 0 - 3g fat, 1 - 2g carbs, 0g fiber, 4g protein, and a PointsPlus value of 1.
Brummel & Brown My love for this made-with-yogurt spread knows no bounds. It’s creamy and SO rich. Spread a teaspoon or so on each side of your sandwich, and it will crisp up nicely in the skillet. (Just add a little nonstick spray first!) If you can't find this stuff, any light whipped butter or light buttery spread with similar stats will do.
Each 1-tbsp. serving has 45 calories, 5g fat, 0g carbs, 0g fiber, 0g protein, and a PointsPlus value of 1.
Sara Lee 45 Calories & Delightful Bread
You’ve got to have bread, so the key is to find reduced-calorie slices with a fiber bonus. This lineup totally fits the bill. Thanks, Sara!
Each 2-slice serving has 90 calories, 1g fat, 14 - 19g carbs, 4 - 5g fiber, 5 - 6g protein, and a PointsPlus value of 2.
Fancy 5-Minute Grilled Cheese
Super easy and completely decadent, this sandwich will not disappoint!
2 slices light bread
1 wedge The Laughing Cow Light Creamy Swiss cheese
1 piece jarred roasted red pepper (packed in water), patted dry
1 slice fat-free American cheese
1 tbsp. light whipped butter or light buttery spread, room temperature
2 dashes garlic powder
Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat. Evenly spread the cheese wedge onto one slice of bread. Slice red pepper into strips, and evenly place over the cheese. Top with the slice of cheese, followed by the other slice of bread. Spread 1/2 tbsp. butter onto the upward-facing slice of bread. Sprinkle with a dash of garlic powder. Gently place the sandwich in the skillet or pan, buttered side down. Carefully spread the remaining 1/2 tbsp. butter onto the upward-facing side. Sprinkle with the remaining dash of garlic powder. Cook until cheese has melted and bread has lightly browned, 1 - 2 minutes per side, flipping carefully. Enjoy!
MAKES 1 SERVING
The entire recipe (1 sandwich) has 200 calories, 7.5g fat, 23.5g carbs, 5g fiber, 11g protein, and a PointsPlus value of 5.
Wednesday, March 12, 2014
Sometimes you're hungry and fast food is the only option. Check out these great finds for when you're in a bind!
McDonald's Egg White Delight McMuffin
This is the slimmed-down version of the traditional McMuffin, made with egg whites instead of a regular egg patty. It’s perfect for when you need a b-fast sandwich fix. In fact, it's just as reasonable as some of the light options in the freezer aisle!
Each sandwich has 250 calories, 7g fat, 30g carbs, 4g fiber, 18g protein and a PointsPlus® value 6.
Burger King Satisfries
If you like thick-cut potato fries, these should be your gotta-have-fries option. The crinkle cut gives 'em great texture, and they have 40 percent less fat and 30 percent fewer calories than other fries at the same weight. Stick with the value size to keep the fat count in check!
Each value-size order has 190 calories, 8g fat, 28g carbs, 2g fiber, 2g protein and a PointsPlus value of 5.
Dunkin' Donuts DDSMART Sliced Turkey Breakfast Sandwich
Served up on the new multigrain flatbread, this sandwich is stacked with turkey, an egg and reduced-fat cheddar cheese. Yum! And even better news? You can get any DD breakfast sandwich on the flatbread (like those awesome egg-white options). Yay!
Each sandwich has 310 calories, 9g fat, 33g carbs, 3g fiber, 24g protein, and a PointsPlus value of 8.
El Pollo Loco Mango Taco Plate
That crazy chicken has been at it again... this time with menu options under 500 calories. This plate has a super-stuffed taco with chicken breast, mango and pico de gallo, plus a side salad topped with avocado! The dressing isn't included in the nutritional stats -- if you want to add some, get the Low Fat Citrus Vinaigrette on the side and DDP (dip, don't pour!).
Each order (without salad dressing) has 310 calories, 11g fat, 32g carbs, 5g fiber, 24g protein and a PointsPlus value of 8.
Boston Market Rotisserie Chicken Market Bowl
Boston Market is making it easy to order smart by delivering a complete list of meals under 550 calories. One of my favorites? The Market Bowl with skinless chicken breast, mashed potatoes, sweet corn and poultry gravy. HG tip: When using the meal list, make sure to note if cornbread is included in the stats.
Each bowl (ordered as described above) has 500 calories, 14g fat, 63g carbs, 4g fiber, 35g protein, and a PointsPlus value of 13.
Taco Bell Fresco Burrito Supreme
Fresco is the key word to use at the Bell -- it (unofficially) translates to "lose the cheese and sour cream, and add pico de gallo." This burrito is offered with chicken or steak, and both are completely reasonable options. Fiesta time!
Each burrito has 330 - 350 calories, 8 - 9g fat, 48g carbs, 6g fiber, 18 - 19g protein and a PointsPlus value of 8 - 9.
Wednesday, March 05, 2014
Dorm-room snacks are best when they don't take up much space, don't require a lot of prep, and can be eaten on the fly! Read on for my top picks and tips... and by the way, these snacks ROCK even if you're not in college!
Fresh Fruit: Fuji Apples
You really can't go wrong with any fresh fruit, but the standout star in this arena is the Fuji apple. It pairs well with reduced-fat peanut butter, low-fat or light caramel dip and The Laughing Cow Light cheese wedges. Portable, crisp, sweet and requires no refrigeration. (BTW, I eat a Fuji daily....)
Each medium apple has 95 calories, <0.5g fat, 25g carbs, 4.5g fiber, 0.5g protein and a PointsPlus® value of 0.
Snack Bars: Double Chocolate Chunk Quest Bars
I love all the Quest Bars, and this new flavor may be the BEST ONE yet! With just 160 calories (not to mention packed with hunger-squashing fiber and protein), this bar should always be in your bag, ready for whenever you need a midday pick-me-up!
Each bar has 160 calories, 6g fat, 25g carbs, 16g fiber, 20g protein and a PointsPlus value of 5.
Nuts: Blue Diamond Almonds 100 Calorie Packs
Nuts are fantastic snacks, but the trick is to have them already portioned out. (They're way too easy to overeat!) Enter Blue Diamond 100 Calorie Packs. They take the guesswork out of serving sizes so you can focus on your studies (or anything else other than how many nuts you're eating!).
Each pack has 100 calories, 9g fat, 3g carbs, 2g fiber, 4g protein and a PointsPlus value of 3.
Tuna: StarKist Tuna Creations
I love these flavor-packed pouches. Now in FIVE flavors, including new Ranch and classic Sweet & Spicy. Eat them right out of the pouch or enjoy over rice cakes — such an easy way to get some protein in your day. No fridge required... SCORE!
Each 2.6-oz. pouch has 80 - 110 calories, 0.5 - 4g fat, 1.5 - 4g carbs, 0 - 1g fiber, 14 - 19g protein and a PointsPlus value of 2 - 3.
Jerky: Butterball Turkey Nuggets Made With Real Apples
Jerky is a great on-the-go protein snack. And these fruit-infused turkey bites are truly unique! Stash a few packs in your room to help you out during those all-nighters.
Each 1-oz. serving has 80 calories, 3g fat, 5g carbs, 0g fiber, 8g protein, and a PointsPlus value of 2.
Lucky enough to have a mini fridge in your room? Stock it with 6-oz. containers of fat-free yogurt (Greek and regular), light string cheese, low-sodium turkey breast slices and baby carrots.
For a quick fix that can be nuked, stick with 100-calorie bags of 94% fat-free microwave popcorn and microwaveable containers of low-calorie soup. Crunchy cravings and comfort-food cravings are covered!
Wednesday, February 19, 2014
These new finds are guilt-free AND natural. Double woohoo!
Coffee-mate Natural Bliss Cinnamon Cream
The latest flavor from Coffee-mate to join the Natural Bliss lineup is so creamy and perfectly spiced! Plus, it's low in fat and made without any artificial ingredients. Try all the Natural Bliss flavors — they rock! HG tip: As with any liquid creamer, measure out your serving, since it's easy to over-pour.
Each 1-tbsp. serving has 35 calories, 1.5g fat, 5g carbs, 0g fiber, 0g protein, and a PointsPlus® value of 1.
Kashi Black Bean Crisps
Kashi is a super-reliable name in the all-natural arena, and these latest chips do not disappoint. Made from wholesome ingredients like beans and grains, they come in Chili Lime and Southwest Barbecue. Mmmm! They're popped (never fried) — a chip trend I love. And you get 27 chips in a serving. WOW. Perfect for squashing that crunchy snack craving….
Each 27-chip serving has 130 calories, 3.5g fat, 21g carbs, 4g fiber, 4g protein, and a PointsPlus value of 3.
Chobani Simply 100 Greek Yogurt
Greek yogurt isn't new, but these 100-calorie cups of the flavored stuff are! Naturally sweetened and packed with protein, they're a perfect midday snack or morning-meal component. They come in classic Vanilla plus five fruity flavors. I'll be mixing mine with fresh fruit to make a mega-sized breakfast bowl…. Stock up, STAT!
Each 5.3-oz. container has 100 calories, 0g fat, 14 - 15g carbs, 5g fiber, 12g protein, and a PointsPlus value of 2.
Red's All Natural 5-oz. Burritos
Check the freezer aisle for these snack-sized burritos, filled with natural ingredients like brown rice and antibiotic-free meats. They come in two tasty varieties: Steak & Cheese and Chicken & Cheese. Watch out for the oversized 11-oz. burritos from the same brand, though! Pair these smaller ones with a side salad for a filling meal.
Each 5-oz. burrito has 250 - 280 calories, 6 - 8g fat, 36 - 37g carbs, 1 - 2g fiber, 13 - 16g protein, and a PointsPlus value of 7.
Pacific Foods Organic Soups, Spicy Black Bean & Kale Soup and Reduced Sodium Vegetable Lentil & Roasted Red Pepper
Hearty soup alert! These new varieties from the folks at Pacific Foods are seriously satisfying. The Spicy Black Bean & Kale Soup is like a yummy chili/soup hybrid, and the Reduced Sodium Vegetable Lentil & Roasted Red Pepper Soup is tasty and great for sodium watchers. So good!
Each 1-cup serving has 120 - 150 calories, 0 - 0.5g fat, 24 - 27g carbs, 7g fiber, 7 - 8g protein, and a PointsPlus value of 3.
Wild Blueberry VitaTops
Fruity-muffin lovers will flip over these. Packed with real juicy berries, loaded with fiber, super delicious... what's not to love? These are a new favorite at the HG HQ. Worth ordering online! More of a chocolate-chip fan? Check out Vitalicious's new Chocolate Chip Tops. YUM!
Each Wild Blueberry VitaTop has 100 calories, 1g fat, 27g carbs, 7g fiber, 4g protein, and a PointsPlus value of 3.
Wednesday, February 12, 2014
Whether it's Valentine's Day, an anniversary or just a Tuesday night with your main
squeeze, these recipes for two are perfect! They're guilt-free, but
you'd never know it...
Sweet 'n Spicy Berry-yaki Chicken
Fruity flavor and smoky heat make this one memorable dish! Get ready for compliments...
2 tbsp. low-sugar raspberry preserves
1 tbsp. thick teriyaki marinade or sauce
1 tsp. adobo sauce and 1 tsp. chopped chipotle pepper (previously packed in adobo sauce)
8 oz. raw boneless skinless chicken breast, cubed
1/8 tsp. each salt and black pepper
1 cup sliced mushrooms
1 cup chopped bell pepper (about 1 pepper)
1/4 cup chopped scallions
In a wide bowl, whisk preserves, teriyaki marinade or sauce, and adobo
sauce until smooth. Mix in 1/4 cup of water. Season chicken with salt
and black pepper, add to the bowl, and stir to coat. Cover and marinate
in the fridge for 15 minutes. Bring a skillet or wok sprayed with
nonstick spray to medium-high heat. Cook and stir mushrooms and bell
pepper until slightly softened, about 4 minutes. Add chicken, marinade
mixture, and chipotle pepper. Cook and stir for 6 - 8 minutes, or until
chicken is fully cooked. Serve topped with scallions and enjoy!
MAKES 2 SERVINGS
Each serving (1/2 of recipe) has 193 calories, 2g fat, 15g carbs, 2g fiber, 28g protein, and a PointsPlus® value of 5.
Caramel Bread Pudding for Two
So delicious and impressive, yet super simple and speedy to whip up! (More time for cuddling with your sweetie....)
4 slices light bread
1 sugar-free vanilla pudding snack with 60 calories or less
1/4 cup fat-free liquid egg substitute
1/2 tsp. vanilla extract
2 tbsp. fat-free or light caramel dip
1/4 cup Fat Free Reddi-wip
1/4 tsp. cinnamon
Lightly toast bread slices. Allow to slightly cool. Spray 2
microwave-safe mugs with nonstick spray. Tear bread into bite-sized
pieces, and evenly divide the pieces between the mugs. Set aside. In a
small bowl, combine pudding, egg substitute, and vanilla extract. Mix
well. Evenly divide mixture between the mugs, about 1/4 cup each, and
gently stir to evenly coat all the bread. Place both mugs in the
microwave and cook for about 2 minutes, until mostly set. Add 1 tbsp.
caramel dip to each mug and gently stir to evenly distribute. Microwave
for 1 additional minute, until set. Allow to slightly cool, and then top
each mug with 2 tbsp. Reddi-wip. Evenly sprinkle with cinnamon and dig
MAKES 2 SERVINGS
Each serving (1/2 of recipe, 1 mug) has 190 calories, 2g fat, 40.5g carbs, 5g fiber, 8.5g protein and a PointsPlus value of 5.
Wednesday, February 05, 2014
Whether you're jonesing for a portion-controlled chocolate treat or looking to whip up dessert for a crowd, I've got you covered with guilt-free recipes... Enjoy!
Snickers Cake Mug
Yes, you CAN make a single-serving cake in under five minutes. This one tastes like a candy bar!
3 tbsp. moist-style devil’s food cake mix
1 tbsp. fat-free liquid egg substitute
1 tbsp. fat-free sour cream
1/8 tsp. baking powder
1 tsp. fat-free, low-fat, or light caramel dip (like the kinds by Marzetti)
1 tsp. chopped peanuts
1 tsp. mini semi-sweet chocolate chips
In a microwave-safe mug sprayed with nonstick spray, combine cake mix, egg substitute, sour cream, and baking powder. Add 2 tbsp. water, and mix until uniform. Microwave for 1 minute and 45 seconds, or until set. Immediately run a knife along the edges to help separate the cake from the mug. Firmly place a plate over the mug, and flip so that the plate is on the bottom. Gently shake mug to release cake onto the plate. Let cool completely, about 15 minutes. Drizzle cake with caramel, and sprinkle with peanuts and chocolate chips!
MAKES 1 SERVING
The entire recipe has 194 calories, 5g fat, 33.5g carbs, 1g fiber, 4.5g protein, and a PointsPlus® value of 5.
Fudgy Frosted Walnut Brownies
A regular frosted walnut brownie has around 400 calories and 20 grams of fat. Lame! This slimmed-down recipe is just as rich and delicious, but it has a fraction of the fat and calories...
1/3 cup chocolate frosting
1 sugar-free chocolate pudding snack with 60 calories or less
1 box moist-style devil’s food cake mix (15.25 - 18.25 oz.)
One 15-oz. can pure pumpkin
1/2 cup chopped walnuts
Preheat oven to 400 degrees. Spray a 9-inch by 13-inch baking pan with nonstick spray. In a medium bowl, mix frosting with pudding until smooth and uniform. Cover and refrigerate. In a large bowl, mix cake mix with pumpkin until smooth and uniform. Spread batter into the baking pan, and smooth out the top. Bake until a toothpick inserted into the center comes out clean, 18 to 20 minutes. Let cool completely, about 1 1/2 hours. Spread brownies with frosting mixture, and sprinkle with walnuts. Mmmm!
MAKES 16 SERVINGS
Each serving (1/16th of recipe, 1 brownie) has 172 calories, 5.5g fat, 29.5g carbs, 2g fiber, 2.5g protein, and has a PointsPlus value of 5.
Thursday, January 30, 2014
When it's cold outside, there's nothing better than a warm bowl of soup to heat you up from the inside. These recipes are guilt-free and SO delicious....
Caramelized French Onion Soup
Rich broth, toasty bread, gooey cheese.... Get your spoon ready!
2 slices light bread
2 tsp. light whipped butter or light buttery spread
2 cups thinly sliced sweet onion
1/4 tsp. salt
1/8 tsp. cayenne pepper
1 tsp. chopped garlic
4 cups reduced-sodium beef broth
1/4 tsp. ground thyme
4 slices reduced-fat provolone cheese
Lightly toast bread. Cut each slice into 4 squares. Bring a large pot sprayed with nonstick spray to medium-high heat. Add butter, and let it coat the bottom of the pot. Add onion, salt, and cayenne pepper. Cook and stir until slightly softened, about 3 minutes. Reduce heat to medium low. Stirring frequently to ensure onion doesn't burn, cook for 10 minutes. Add garlic and continue to cook, stirring frequently, until onion has browned and caramelized, 5 - 10 minutes. Carefully add broth to the pot, and raise heat to medium high. Add thyme, and cook and stir until hot, about 5 minutes. Once ready to serve, evenly distribute onion-broth mixture into four microwave-safe bowls, about 1 cup each. Top each with two squares of toasted bread, followed by a cheese slice. Microwave until cheese is hot and begins to bubble, about 2 minutes. Enjoy!
MAKES 4 SERVINGS
HG Alternative: Instead of microwaving your soup, preheat oven to broil. Assemble soup in four mid-sized oven-safe bowls. Broil until cheese is hot and begins to bubble, about 2 minutes.
Each serving (1/4th of recipe, about 1 cup) has 128 calories, 5.5g fat, 12.5g carbs, 2g fiber, 11g protein, and a PointsPlus® value of 4.
Bacon Apple Chicken Stew
Who doesn't love a good Crock-Pot recipe? This one is sweet 'n savory, and you'll FLIP over it!
2 1/2 cups reduced-sodium fat-free chicken broth
1 tbsp. cornstarch
2 tbsp. cider vinegar
1 1/2 tsp. chopped garlic
1 tsp. dried parsley
1 1/2 lbs. raw boneless skinless chicken breast
1/4 tsp. each salt and black pepper
3 cups peeled and chopped Fuji apples
2 cups carrots cut into 1/2-inch coins
2 cups roughly chopped celery
1 cup roughly chopped onion
6 slices center-cut bacon or turkey bacon
Optional seasoning: additional salt
In a slow cooker, combine broth with cornstarch, and stir to dissolve. Add vinegar, garlic, and parsley, and mix well. Season chicken with salt and pepper, and add to the slow cooker. Add all remaining ingredients except bacon, and thoroughly stir. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is cooked through. Remove chicken and place in a large bowl. Shred with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Stir shredded chicken into the stew in the slow cooker. Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Chop or crumble bacon, and sprinkle over each serving!
MAKES 6 SERVINGS
Each serving (1/6th of recipe, about 1 1/3 cups) has 230 calories, 4g fat, 17.5g carbs, 3g fiber, 31g protein, and a PointsPlus value of 6.