CUBAN FLATBREAD SANDWICH (HEALTHY)

Ingredients:

• 1 lb. pork tenderloin
• Juice of two oranges
• Juice of two limes
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/4 teaspoon pepper
• Flatout light original flatbread
• Deli sliced honey glazed ham
• Reduced fat swiss cheese, shredded
• Vlasic Stackers, Kosher Dill
• Mustard

Directions:

1. Place pork tenderloin (trimmed of any fat) in a instant pot.
2. In a small bowl combine cumin, oregano, garlic powder, salt and pepper. Season the pork tenderloin with it.
3. Add the lime juice and orange juice to the Instant Pot. Make sure the valve is closed and secure the lid.
4. cook the pork for 30 minutes. Let the pressure release for 5 minutes, then flip the valve to release the pressure.
5. Lay out a slice of the flatbread. Add 1 oz. of swiss cheese, 2 oz. of pork, 1 oz. ham, 2 pickles and 1 tablespoon of mustard.
6. Add the flatbread to a heated frying pan. Leave the flatbread open until the cheese has melted, then fold over the bread.
7. ONLY 5 POINTS

HEALTHY BREAKFAST BOWL

Prep Time

20 mins

Cook Time

15 mins

Total Time

35 mins

 

6 Servings, 4 POINTS

separate into six bowls and meal prep for the week

Ingredients

• 1 1/2 lbs. potatoes, peeled and cut into small cubes
• 1/2 onion, chopped
• 1/2 red pepper, chopped
• 1/2 green pepper, chopped
• 1/4 teaspoon garlic powder
• 1/4 teaspoon seasoned salt
• 1/8 teaspoon pepper
• 1 teaspoon extra virgin olive oil
• 12 eggs
• 6 tablespoons reduced-fat Mexican cheese
• 6 containers with lids

Instructions

1. Add oil to a skillet and set heat to medium.
2. Once the oil is warm add the potatoes, onions and peppers. Also add the garlic powder, salt and pepper. Cover and cook 10 minutes, stirring occasionally.
3. While the potatoes cook, add the eggs to a mixing bowl. Whisk the eggs until scrambled.
4. Add a little bit of non-stick cooking spray to a frying pan and cook the scrambled eggs.
5. Spread out the six containers and fill them with the potatoes, eggs and cheese. Make sure you divide the mixture evenly.
6. Store the breakfast bowls in the fridge. When you’re ready to eat one place it in the microwave 30-45 seconds.

BISCUITS AND GRAVY

 4 servings (9 points)

Ingredients

• 1 1/2 cups Heart Smart Bisquick
• 2 1/2 cups skim milk, divided
• 1/4 cup all purpose flour
• 6 fully cooked turkey sausage links
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

1. Preheat oven to 450 degrees F.
2. Add the Heart Smart Bisquick and 1/2 cup skim milk to a mixing bowl and stir together until dough forms. Break into four pieces and add to an ungreased baking sheet. (Or you can roll out the dough and use a circle cutout to make biscuits.)
3. Place biscuits in the oven 7-9 minutes, until golden brown. 
4. Add the all purpose flour to a medium sauce pan and slowly whisk in 2 cups of skim milk. Make sure the flour does not clump together. 
5. Bring to a low simmer while whisking. 
6. Cut the sausage into small pieces, then add it to the gravy mixture. Also add the garlic powder, onion powder, salt and pepper. 
7. Bring the gravy to a low simmer and stir occasionally. Cook for 10 minutes. 

CHICKEN ENCHILADA

Ingredients:

• 10 Ounces Cooked Chicken — shredded
• 2 cups Scallions — finely chopped
• 2 Cups Enchilada sauce
• 6 Inch prepared corn — tortillas
• 1 1/2 Ounces Part-skim mozzarella cheese, grated

Enchilada Sauce:

• 16 oz No Salt Added tomato sauce
• 1 t oregano
• 1 t garlic powder
• 1 t chili powder, Or More To Taste
• 2 t onion powder
• 1/2 t Cumin

Directions:

1. Preheat oven to 400º F, unless you have a microwave. In a bowl, combine the chicken, half the scallions, and 1/2 cup of the enchilada sauce. Soften the corn tortillas, two at a time, by steaming them for 10 seconds, or cook in a microwave for 10 second on high.
2. Spoon 1 cup of the enchilada sauce on the bottom of a 9×11-inch pan. Fill each tortilla with about 1/4 cup of the chicken mixture. Roll each tortilla and place seam side down on the sauce in the pan.
3. Top with the remaining cup of enchilada sauce, sprinkle with the cheese and the remaining scallions. Bake for 10 minutes or microwave on high for 5 minutes.

Makes 6 Servings (1 Enchilada Per Serving)

Nutrition Info: 151 cal, 15g protein, 1.8g sat. fat, 16g carbs, 3.3g cholesterol, 3.3g fiber, 95mg calcium

4 SP Per Serving

BLACK BEAN CHILI

THIS IS WHAT YOU NEED

ONE DICED ONION
3 DICED CELERY STALKS
1 TBSP SEASONED SALT
1 TS CHILI POWDER
1 SMALL CAN TOMATO SAUCE
1 JAR SPAGHETTI SAUCE
1 TS GARLIC POWDER
1 PD GROUND BEEF
1 SMALL JAR OF SALSA
2 CANS OF BLACK BEANS
1 CAN OF FAT FREE REFRIED BEANS
1 CAN OF KIDNEY BEANS
4 CUPS OF WATER
1 TS OF ONION POWDER
3 SPRAYS OF OLIVE OIL COOKING SPRAY




THIS IS HOW WE DO IT

SPRAY A LARGE POT WITH COOKING SPRAY AND ADD DICED ONION AND CELERY.
COOK CELERY AND ONION FOR ONE MINUTE.

ADD GROUND BEEF AND COOK TIL NO LONGER PINK.  WHILE THE BEEF IS COOKING OPEN ALL  OF YOUR CANS.
ONCE THE BEEF IS DONE ,DRAIN EXCESS OIL AND RETURN TO POT.

ADD THE SEASONINGS AND MIX WELL.
ADD THE SAUCES AND MIX WELL.
ADD THE BEANS AND MIX WELL
ADD THE WATER AND MIX WELL

COVER WITH A LID AND SIMMER FOR 10 MINUTES.
1 BIG POT IS ABOUT 15 ONE CUP SERVINGS.

YOU CAN FREEZE  THIS CHILI FOR AT LEAST 2-3 MONTHS.
I USE THIS RECIPE AS A MEAL PREP.  AND IT IS A WEIGHT LOSS RECIPE.

SPICY SAUSAGE RIGATONI

1 tablespoon oil , USE ANY KIND.

half of a yellow onion, minced

12 ounces spicy Italian sausage (casings removed – just the ground meat)

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon red pepper flakes

1 1/2 teaspoons seasoned salt

1/2 teaspoon black pepper

1 28 ounce can San Marzano tomatoes, including their juice

1/4 cup Italian dressing 

1 lb. whole wheat rigatoni

1/2 cup reserved pasta water

1 jar of spaghetti sauce, of your choice. I use Aldi spaghetti sauce. 

Parmesan and parsley or basil for topping

INSTRUCTIONS

1. Heat the oil in a skillet over medium high heat. Add the onion – saute for 10 minutes or so, until the vegetables are very soft.
2. Add the ground sausage, oregano, red pepper flakes, seasoned salt, and pepper. When the sausage is fully cooked, add the dressing to get the browned bits off the bottom of the pan.
3. Add the tomatoes  and 1 jar of spaghetti sauce – simmer for 10-20 minutes while the pasta is cooking.
4. Cook the pasta according to package directions. When draining, reserve 1/2 cup of the cooking water. Combine the pasta, the sauce, and the reserved water and toss gently to combine. Transfer to a large serving dish and top with Parmesan and parsley or basil. Serve with bread and butter or a tossed salad which is what I have been doing lately. 

CAJUN CHICKEN WITH CREAMY SPINACH SAUCE

Ingredients

• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 
  
• 4 (6 oz) boneless, skinless chicken breasts
• Salt and black pepper
• 1 1/2 Tbsp olive oil
• 2 Tbsp butter
• 1 Tbsp garlic, minced
• 1 Tbsp flour
• 5 oz fresh spinach, rinsed, drained and chopped (3 1/2 packed cups)
• 1 1/4 cups milk
• 4 oz Cream cheese, diced into small cubes
• 1/3 cup finely shredded parmesan cheese
• 1/4 cup sour cream
• Red pepper flakes (optional)
• cajun season for chicken 

Instructions

1. Pound chicken to an even thickness using the flat side of a meat mallet. Season both sides with cajun season 
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until golden brown on bottom, about 5 - 6 minutes. 
3. Rotate chicken to opposite side, add continue to cook until chicken is golden brown on bottom and center registers 165 on an instant read thermometer, about 5 minutes longer. Transfer chicken to a plate, cover with foil to keep warm.
4. Melt butter in same skillet used to cook chicken over medium heat. Add garlic and flour and cook 30 seconds then add in spinach  and saute until spinach has wilted, about 1 minute. 
5. Pour in milk, while scraping up browned bits from bottom (don't worry if you can't get all of it, the golden bits will come up as it continues to cook). 
6. Add in Cream cheese and parmesan, season with salt and pepper to taste, and cook and stir until mixture has thickened slightly and cheeses have melted. 
7. Stir in sour cream then return chicken to skillet. Sprinkle with red pepper flakes. or you can just pour the sauce over the top. serve over a bed of rice or mashed potatoes.

ISLAND CABBAGE

• 1 medium head cabbage, washed and sliced into strips 
• 1 medium carrot, washed  and sliced into thin pieces
• 2 teaspoons  oil, I used vegetable 
• 1 medium onion, chopped
• 1 teaspoon garlic, minced
• 1 red bell pepper, chopped
• 1/4 teaspoon dried thyme
• 1/2 teaspoon salt
• 1 cup of vegetable broth 
• 1 teaspoon Cayenne pepper

1. 
   

1. Remove outer leaves of cabbage, cut in half, using a knife , then slice into thin strips discarding the inner core.  rinse well  and set aside.

   
   

   thinly slice carrot.and set aside
2. Heat oil in a large skillet on medium high heat. Saute onion, garlic, bell pepper,  and carrots until soft, about 3-4 minutes. stir while it  sautés.

   
   

   then add the broth, cabbage, salt, pepper and thyme.

   
   

    and stir well.Cover and allow to cook for about 10 minutes stirring occasionally.

CHICKEN NOODLE SOUP

Ingredients

• 3 cups boneless chicken thighs, about 4-6 thighs.
• 1 (10.5 oz.) can cream of chicken soup
• 6 cups low-sodium chicken stock
• 1 cup milk
• 1/2 cup chopped celery
• 2 medium carrots, diced
• 1 (1 oz.) packet Ranch dressing mix
• 1 cup crumbled bacon
• 1 1/2 cups shredded mild cheddar cheese
• 1/2 cup cream cheese, softened
• 8 oz. Thin Spaghetti or Angel Hair - uncooked

Instructions

1. Combine chicken,  chicken stock,  celery, carrots,in a large pot over medium-high heat and bring to a boil.add noodles and stir very well
2. Turn down heat to medium-low and simmer for 20 - 25 minutes.
3. add bacon, cream cheese, cheddar cheese, ranch ,milk , soup and simmer until noodles are fully cooked.
Top with extra crumbled bacon if desired
4. ENJOY!!