Teriyaki Chicken Lettuce Wraps

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 25-30 MINUTES.

1
Heat a large skillet or wok with a generous amount of cooking spray. Chop chicken breasts into thin strips (or cubes depending on what you prefer), and place in warm pan along with the onions. Pour 2 tbs Teriyaki sauce, 1 tbs soy sauce, and garlic powder onto the chicken. If you like, add additional seasonings to the chopped chicken (I added some pepper, and 1 packet of stevia). Stir until chicken is evenly coated with sauce.

2
Cook the chicken for about 4-6 minutes or so, turning it frequently for even cooking. (Note: During this step I usually add about 1/4 to 1/2 cup water a little at a time to the pan to help the chicken cook through, and keep it moistAlso the time will vary on how long to cook the chicken, but I suggest eyeballing it and cooking it until the chicken is lightly browned on the outside, and there is no pink on the inside, onions should start to get translucent at this point). Take chicken and onions out of the pan when it is fully cooked, and set it aside.

3
Add the frozen vegetables, water chestnuts, and the rest of the Teriyaki sauce to the pan, (you may add a bit more seasoning here too if desired!) Cook veggies for

about 3 to 5 minutes, or until completely de-thawed and cooked through. Turn off the heat.

4
Put the chicken back in the pan with the veggies, mixing until everything is well combined. Divide mixture into four even servings. Scoop the hot chicken and veggie stir fry onto lettuce wraps and garnish with sesame seeds if desired. Enjoy!

Ingredients
1 lb 1/2 1 1 1/4 tsp 1/4 cup 1 tbs 1 Optional: 5 Chicken breasts, cut into thin strips or cubes Medium white onion, cut into thin strips Can sliced water chestnuts, drained Large bag frozen Asian style vegetable mix Garlic powder Teriyaki sauce (low sugar variety) Soy sauce (low sodium variety) Head of lettuce, cored, quartered, and peeled into individual leaves Sesame seeds for garnishing WWP+*

Breakdown
4 160 Servings Calories per Serving
*All calories are per serving

Greek Style Feta Burgers

Method
THE ESTIMATED TIME TO MAKE THIS RECIPE IS 20-25 MINUTES.

1
Preheat grill or broiler. Coat grill or broiler pan with cooking spray.

2
In a medium bowl, mix together ground chicken, oregano, garlic powder, feta, and spinach until well combined; divide mixture into four balls and then press them gently into 4 patties.

3
Grill or broil patties until burgers are no longer pink inside (or they reach an internal temperature of 165 degrees) about 7 to 8 minutes per side. Serve each burger on a bun with choice of toppings!

Ingredients
Lean ground chicken OR lean ground turkey 1 lb breast 1/2 cup Crumbled feta cheese Frozen chopped spinach, thawed and squeezed 1/2 cup dry 1 tsp Dried oregano (or dried Italian seasoning) 1/4 tsp Garlic powder Light hamburger buns OR 4 Large pieces of 4 lettuce for lettuce wraps Roasted red peppers, red onion rings, tomato Optional slices 5 WWP+* 1 If using buns, look for light buns around 80 calories and around 3-5 grams of fiber each.

Breakdown
4 170 Servings Calories (For 1 Burger with Lettuce Wrap)
*All calories are per serving

Loaded Mashed Potato Bake

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 40-45 MINUTES.

1
Preheat oven to 375. Spray a small casserole dish with non-stick spray. Wash cauliflower, and cut into segments small enough to place in food processor. Pulse until cauliflower reaches a rice-like texture.

2
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT cover or add water).

3
Remove cauliflower from microwave and add the cauliflower back to the food processor, adding the rest of the ingredients, (except for the toppings). Pulse until mixture reaches the consistency of mashed potatoes.

4
Add half of the chives (or green onions), 1/4 cup cheddar cheese, half the bacon, and stir until well combined. Scoop cauliflower mixture into casserole dish. Sprinkle remaining cheese over top.

Cover with foil and bake for 25 minutes. Remove foil, and bake for an additional 5-10 minutes or until cheese is melted, and cauliflower is heated through. Remove from the oven, and add additional chives (or green onions) and bacon on top. Serve warm!

Ingredients
4 cups 1/4 cup 1/2 cup 1/4 cup 1/4 tsp 1/2 tsp Pinch Optional Toppings: 1/2 cup 1/4 cup 4 3 Cauliflower (about 1medium-large head of cauliflower) Egg whites Low fat cottage cheese Grated parmesan cheese Garlic powder Salt (or to taste) Pepper (or to taste) Any other seasoning you desire, or 1 packet sweetener for slightly sweet/salty taste! Grated cheddar cheese (I used regular, not low fat, it doesnt melt very good!) Chives, or green onions, finely chopped + additional for topping if desired Pieces center cut bacon, cooked and crumbled WWP+*

Breakdown
6 113 5g 7g 11 g 2g Servings (Each Serving is 1/2 Cup) Calories per 1/2 Cup Carbohydrate per Serving Fat Protein Fiber

*All calories are per serving

BBQ Chicken Flatbread Pizza

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE IS 15-20 MINUTES.

1
Preheat oven to 400F. Line baking sheet with foil (for easy clean up), and spray with non-stick cooking spray.

2
Divide BBQ sauce and spread evenly over each pita bread. Sprinkle cheese over each pita, and finish with the chicken and onions. Add additional (thinly sliced) veggies if desired.

3
Place pizza on baking sheet and bake for 12-15 minutes, or until cheese is golden brown.

Ingredients
2 High fiber flatbread, pitas, or wraps 1

1/2 cup BBQ sauce (any low sugar variety) 1 cup Chicken, fully cooked and chopped into cubes 2 1/4 cup Parmesan cheese 1/4 cup Shredded mozzarella cheese (or feta cheese) 1/4 cup Thinly sliced red onion Optional Veggies of choice for additional toppings 8 WWP+* 1 For wrap bread I like La Tortilla Wraps for 100 calories and 8 grams of fiber each! 2 Instead of chicken you could also use Morning Star Vegetarian Chicken Strips!

Breakdown
2 300 Personal Pizza's Calories per Pizza
*All calories are per serving

Italian Style Stuffed Chicken Breasts

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 45-50 MINUTES.

Preheat oven to 375 degrees. Coat a 88 baking dish with non-stick cooking spray. Place chicken breasts between two sheets of saran wrap (or in a large ziplock bag), and each pound chicken breast with meat pounder, (or rolling pin) until chicken is about 1/4 inch thick.

2
Meanwhile, mix together the spinach, feta, parmesan, cottage cheese, and seasoning in a small bowl. Lay the chicken breasts out on a clean surface, and evenly divide the spinach mixture between each chicken breast.

3
Roll up the chicken to enclose the spinach and cheese mixture, and arrange chicken in the baking dish, seam side down. (You could also secure each chicken breast with a toothpick). Pour marinara sauce evenly over the stuffed chicken breasts. Sprinkle 1/4 cup parmesan cheese over the top if desired.

4
Bake for 35 minutes in preheated oven. Turn the heat up to 500 degrees, or turn on your ovens broiler to brown the parmesan cheese for an additional 2-5 minutes. Remove chicken from the oven and enjoy with additional marinara sauce if desired!

Ingredients
1 lb 1/2 cup 1/4 cup 1/4 cup 1/4 cup 1/4 tsp Pinch 1/2 cup Boneless, skinless chicken breasts (about 4 chicken breasts) Chopped spinach frozen, de-thawed and squeezed dry Feta cheese Parmesan cheese Low fat cottage cheese Garlic powder Pepper Marinara sauce Topping: 1/4 cup parmesan cheese sprinkled over the top. Serve with additional marinara sauce if desired. WWP+*

Optional 4

Breakdown
4 Stuffed Chicken Breasts

180 5g 2g 33 g

Calories per Chicken Breast Fat Carbohydrates Protein

*All calories are per serving

Low Carb Pizza Panini

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 5-10 MINUTES.

1
Warm up panini grill, or a saut pan over medium high heat, and spray with non-stick cooking spray.

2
Spread pizza sauce over 1/2 of the wrap bread. Sprinkle seasoning over sauce, followed by the meat of choice. Sprinkle shredded cheese on top of the meat layer,

(or pull apart string cheese and lay on bread), and end with the Parmesan cheese, (and pepperoni if using).

3
Fold bread in half over meat and cheese. Place sandwich in the panini grill, (or prepared saute pan), and cook until sandwich is golden brown and toasted on both sides, and the cheese is melted. (Note: If using a saute pan, you will need to flip the sandwich to toast both sides, a panini grill will take care of both sides at once!)

4
Using a pizza cutter, cut sandwich into wedges if desired. Serve warm and with a side of pizza sauce for dipping if desired! Enjoy!

Ingredients
High fiber/low carb wrap or flatbread (I use LaTortilla brand wraps or Lavash bread, at about 1 100 calories per wrap) Pizza sauce (I used the squeezable kind by 1/8 cup Contadina) 1/4 cup Shredded mozzarella or 1 cheese stick 1 tbs Parmesan cheese 1/2 tsp Italian blend or pizza seasoning 4 oz Thinly sliced ham or turkey lunchmeat 1 3-4 Turkey pepperonis, (microwaved on a paper Optional: towel for 30-60 seconds until crisp like bacon) 7 WWP+* 1 OR 4 0z of chicken (cooked and shredded), OR 1 Morningstar pizza burger (cooked according to package directions)

Breakdown
1 300 Panini Calories per panini
*All calories are per serving

Inside Out Stuffed Jalapeo Burger

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 45 MINUTES.

1
Pre-heat oven to 425 degrees. Spray a baking sheet with non-stick cooking spray. (I like to line mine with foil, for easy clean up!) Place ground meat into a medium size bowl with dry dip mix and salsa. Mix until well combined.

2
Make 8 thin patties with the meat, (dont worry, meat should be very wet, which makes for moist and flavorful burgers!)

3
Place 4 of the patties on the prepared baking sheet, and put 2 of the cheese stick pieces in the middle of each burger. Place the other patty on top of the bottom patty, and lightly press sides together, to seal cheese in.

4
Bake in pre-heated oven for 30 minutes. Flip burgers, and bake for an additional 5 minutes.

Ingredients
1 lb 2 tbs 1/4 cup 2 Lean ground chicken Dry fiesta ranch dip mix 1 Salsa Jalapeo cheese sticks, each cut into 4 equal pieces 2

1 Large head of lettuce to wrap burgers in, or 4 Optional: high fiber buns 4 WWP+* 1 Regular dry ranch mix would also work! 2 If you can't find jalapeo cheese sticks, you could also use a regular block of seasoned cheese and cut it into cubes. Or you could even use regular cheese sticks!

Breakdown
4 170 2g 28 g 4g Burgers Calories per Burger Carbohydrates per Burger Protein per Burger Fat per Burger

*All calories are per serving

Super Skinny Pizza Pinwheels

Method
THE ESTIMATED TIME TO MAKE THIS RECIPE IS 25-30 MINUTES.

Preheat oven to 350 degrees. Line a baking sheet with foil, and spray with non-stick cooking spray. Spread the dough out over the prepared baking sheet, gently pulling on all four corners of the dough to stretch the dough out a bit.

2
In a small bowl, mix together the sauce, seasonings, pepperoni, parmesan cheese, and mozzarella cheese. Spread mixture out over dough, spreading evenly with a spatula.

3
Starting at the long end of the dough, start rolling until dough is rolled into a long skinny log. Cut into eight even rolls.

4
Arrange the rolls swirl-side-up on the baking sheet, and bake for 15-17 minutes or until slightly golden brown. Serve warm with pizza sauce for dipping if desired!

Ingredients
1 pkg 1/2 cup 1 tsp 1/2 tsp Seamless crescent roll dough1 Pizza or spaghetti sauce Basil/oregano mix or Italian seasoning blend Garlic powder Turkey pepperonis, sliced into quarters (or you 1/4 cup could use mini turkey pepperonis) 1/8 cup Parmesan cheese 1/2 cup Shredded mozzarella cheese 4 WWP+* 1 On seamless crescent dough: Pillsbury makes this product, but if you cant find it, you can buy reduced fat crescent rolls, and use a rolling pin to seal the seams together.

Breakdown
8 115 Pizza Pinwheels Calories Per Pinwheel
*All calories are per serving

Banana Bread French Toast

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 15-20 MINUTES.

1
Whisk together Egg Beaters, milk, banana extract, and spices in a shallow bowl, and set aside. Spray a large nonstick skillet with cooking spray, and heat over medium heat.

2
Dip each slice of bread into the egg mixture just before you place it in the skillet, turning to evenly coat both sides of each slice. Place bread into the skillet; cooking about 1-2 minutes on each side, or until golden brown on both sides. Repeat with remaining bread slices. Serve with syrup, bananas, and walnuts if desired.

Ingredients
4 slices 1 tsp 1/2 tsp 1/4 tsp 1/4 cup 1/2 cup Bread of choice (I used a whole grain/high fiber bread) Banana extract Cinnamon Pumpkin pie spice (or nutmeg) Skim milk (or milk substitute of choice) Egg beaters Toppings: 1/4 cup low sugar (or sugar free), maple syrup 1/4 cup walnuts, roughly chopped, 1/2 banana for topping

Optional

3 WWP+* 1 Found next to vanilla extract OR you could use vanilla extract if you want to make plain cinnamon french toast

Breakdown
4 140 Servings (2 pieces) Calories Per Serving
*All calories are per serving

Red Velvet Cupcakes w/ Cream Cheese Frosting

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 35-40 MINUTES.

1
Preheat oven to 350 degrees. Line 2 (12 cup) muffin tins with cupcake liners, or spray with non-stick cooking spray.

2
For the cupcake batter, mix together cake mix, buttermilk, yogurt, egg whites, 2 tbs dry pudding mix, cocoa powder, and food coloring. Beat mixture until smooth. Divide

batter evenly between 24 cupcake tins. Bake cupcakes for 18 minutes, or until toothpick comes out clean.

3
While cupcakes are baking, mix together the milk and pudding mix. Add cream cheese, and beat until smooth, (this is best done with a hand held mixer, or kitchen aid mixer to get frosting smooth). Fold in cool whip. Set frosting in fridge for at least 10 minutes, to firm up.

4
When cupcakes are completely cooled, frost cupcakes, and top with sprinkles if desired. Place cupcakes in a covered container, and store in the fridge until ready to serve. Enjoy!

Ingredients
Red Velvet Cake: 1 1 1/4 cup 1/2 cup 3 1 2 tbs 1 tbs Cream Cheese Frosting: 1/2 cup Rem. 1 (16.25 oz) Box super moist white cake mix (or sugar free white cake mix) Reduced fat buttermilk1 Low fat vanilla or plain yogurt (I used vanilla Chobani) Egg whites Large box vanilla sugar free pudding mix (2 tbs for the cake, save the rest for the frosting) Cocoa powder Red food coloring

Skim milk (or milk alternative) Remainder of vanilla pudding mix (listed above) (8 oz) package 1/3 less fat cream cheese, softened Light cool whip (or Truwhip for a natural 1 cup alternative) 4 WWP+* 1 The buttermilk gives the cupcakes a slight tang that is found in a traditional in red velvet cake , if you dont care for that, you can replace the buttermilk with water!

Breakdown
24 113 82 Cupcakes Calories Per Cupcake (w/ frosting) Calories Per Cupcake (w/out frosting)
*All calories are per serving

Gingerbread Pancakes

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 10-15 MINUTES.

1
Put all of the ingredients together in a blender and mix until oats are smooth. (I use an immersion blender; but if you use a regular blender, be sure to put the wet ingredients in first).

2
Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough).

3
When pancakes bubble, flip and cook the other side is golden brown. Top with topping of choice and serve warm!

Ingredients
1 cup 1 cup 2 2 tbs 2-3 pkts 3/4 tsp 1/2 tsp 1/4 tsp 1/2 tsp 1 tsp 6 Low-fat buttermilk Oats (use gluten free oats if sensitive to gluten) Egg whites Low fat milk (or milk substitute) Stevia (or 2-3 packets or 1/2 tbs sweetener of choice, or to taste) Ground ginger (dry spice) Cinnamon Pumpkin pie spice (or nutmeg) Salt Baking powder WWP+*

Breakdown
2 225 Servings Calories Per Serving
*All calories are per serving

Asian Shrimp Dumplings

Method

THE ESTIMATED TIME T O MAKE THIS RECIPE I S 20 MINUTES.

1
Place cream cheese in a mug and microwave for 20 seconds. Mix together cream cheese and all the rest of the ingredients, (except for wonton wrappers) in a medium size bowl.

2
Lay wonton wrapper on a flat surface. Place 1 teaspoon of filling into the center of a wonton wrapper, being careful to avoid the edges.

3
Using your finger tip, (or small kitchen brush), trace the edges of the wonton wrapper with water. Fold wonton wrapper in half over filling, pressing the two layers together to seal.

4
Repeat the process until all the wonton wrappers are filled. (For a quick and easy method I suggest laying out your wonton wrappers and making an assembly line.)

5
Heat a large non-stick pan over medium to low heat, and spray with non-stick cooking spray. Transfer wonton wrappers in the pan (as many that will fit at one time, without over crowding.) Cook dumplings for 1 minute on each side, until the bottoms are light golden brown.

6
Pour 1/8 cup water into the pan and immediately cover the pan with a lid. Turn the heat to medium and let the dumplings steam for 1-2 minutes. Take off the lid and let the remaining liquid cook off, (takes about 1 more minute). Turn off heat, and remove dumplings from the pan. Brush with with Teriyaki sauce and sprinkle with sesame seeds if desired.

7
Enjoy immediately, or refrigerate until ready to serve!

Ingredients
1 can Sliced water chestnuts, finely chopped 1/3 cup Red pepper, finely diced 1/4 cup Green onion, finely chopped 1/2 tsp Garlic powder 4 oz Mini shrimp, precooked1 1/2 tbs Soy sauce 1 tbs Teriyaki sauce 1/2 cup Fat free cream cheese 1 pkt Stevia 24 Wonton wrappers 1 WWP+* 1 You could also use regular shrimp, chopped or 4oz cooked chicken, chopped or 2 Asian Morningstar burgers, chopped

Breakdown
24 30 Servings (dumplings) Calories Per Serving
*All calories are per serving

Ham & Cheese Quesadilla w/ Red Pepper Hummus

Method

THE ESTIMATED TIME T O MAKE THIS RECIPE I S 10-15 MINUTES.

1
Heat panini grill to medium-high heat, (or large skillet). Spray with cooking spray.

2
Place wrap (one at a time) on panini grill/skillet and sprinkle 2 tbs parmesean cheese across one side of wrap. Add 1 serving of ham, half of onion and tomato on top of cheese. Spread about 1 tbs hummus on the other side of the wrap, then fold in half.

3
Close panini press, (or if using a skillet, heat one side at a time, flipping when each side is golden brown, about 1-2 minutes).

4
Serve with the rest of the red pepper hummus for dipping! *You could aslo add cooked veggies, chicken, or turkey to make your own version of this quesadilla!

Ingredients
2 High fiber sandwich wraps1 Servings (usually about a 1/2 cup, or 4 oz) deli 2 ham (or turkey) 1/4 cup Onion, diced 1 Small tomato, thinly sliced Grated parmesan cheese (or grated mozzarella or 1/4 cup swiss) 1/4 cup Red pepper hummus 6 WWP+* 1 I used LaTortilla Wraps, with about 100 calories each

Breakdown
2 300 Servings Calories Per Serving
*All calories are per serving

Swirled Cheesecake Bars

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE IS 4 HOURS OR OVERNIGHT.

1
Preheat oven to 375. Line 88 baking dish with foil (to ensure easy removal of bars), and spray foil with non-stick cooking spray.

2
Remove graham cracker crust from pre-made pan, and crumble/press it down, reforming it into your foil-lined pan. Put crust into the oven to bake for 8 minutes, then remove from oven.

3
Meanwhile, when crust is baking, cream together all of the ingredients, (except for the strawberry jam and blueberries), with a hand held mixer until smooth.

4
Pour filling over graham cracker crust, smoothing out filling with a spatula.

5
Drop jelly (by the spoon-full) over cheesecake filling. Drag a spoon (or knife) gently through filling to create marbling. Drop blueberries evenly over cheesecake. Place in the oven, bake for 30-35 minutes, or until cheesecake is almost set in the center. Let cool, and chill in the refrigerator for a few hours, or overnight.

6
After chilled, remove from the refrigerator, and pull entire cheesecake out of pan. Use foil to lift cheesecake out of pan and onto a cutting board. Cut bars into 12 even bars, (I used a pizza cutter and wiped the blade clean with a paper towel between each cut). Refrigerate until ready to serve.

7
Enjoy! Store in an airtight container in the refrigerator.

Ingredients
1 1 3/4 cup 3/4 cup 1 2 1 tsp Juice 1/4 cup 1/3 cup 4 Pre-made graham cracker pie crust (8 oz) Package reduced fat cream cheese, softened Sugar substitute (or 2 tsp stevia, or to taste) Low fat cottage cheese (pureed in a blender until smooth) Whole egg Egg whites Vanilla extract One small lemon (or 2 tbs lemon juice) Blueberries Low sugar strawberry preserves WWP+*

Breakdown
12 133 Servings (bars) Calories Per Serving
*All calories are per serving

Ten Minute Taco Salad

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 10 MINUTES.

1
Preheat oven to 450 degrees. Gather ingredients.

2
After removing the corn from the can, (I measure out 1/4 cup for my salad, and save the rest in a tupperware), remove the paper from the can, and place it on a sheet pan. (You could use any empty can you have on hand, or an oven safe mug or dish that you can drape the wrap over). Drape the wrap over the can, and place in the oven for 8-10 minutes, or until the tortilla is golden brown, and crispy.

3
While the tortilla is baking, add the taco sauce to the meat, and stir until well combined.

4
Measure out, and prepare the rest of the ingredients to put in the salad.

5
When the tortilla is cooled, take it off the can, (it only takes about a minute), and add the lettuce first, followed by the rest of the ingredients.

6
Serve immediately and Enjoy!!!

Ingredients
2 cups Shredded lettuce Meatless crumbles, de-thawed according to package directions (or 1/2 cup lean ground beef/ground turkey, fully cooked) Taco sauce Canned corn Salsa

3/4 cup 1/4 cup 1/4 cup 1/4 cup

1 tbs 1 Optional 8

Light ranch (or sour cream) Low carb wrap (such as La Tortilla or something with 100 calories/high in fiber) 1/4 Cup low fat shredded cheese, 1/4 cup black beans WWP+*

Breakdown
1 300 Serving Calories Per Serving
*All calories are per serving

Honey-Soy Glazed Salmon

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 15-20 MINUTES.

1
Preheat the broiler to high heat. Line baking sheet with foil and spray with non-stick cooking spray, (or cover with parchment paper).

2
Whisk the honey, soy sauce, stevia, garlic, (and ginger if desired) together in a small bowl. Place the salmon on the baking sheet, and brush both sides of the salmon with the glaze. Season with salt and pepper.

3
Broil for 4 to 5 minutes on one side, then flip and cook an additional 4 to 5 minutes, (or until cooked through). Serve Honey-Glazed Salmon along with side of choice and enjoy!

Ingredients
4 2 tbs 2 tbs 1 tsp 1 pkt Pinch Optional: 10 (4-6-ounce) salmon fillets Honey Soy Sauce (I use low sodium) Garlic powder (or 1 garlic clove, minced) Stevia (or sweetener of choice) Salt and pepper (or to taste) 1 tbsp freshly grated ginger WWP+*

Breakdown
4 250 Fillets Calories per Fillet (based on 6 oz fillets)
*All calories are per serving

Sparkling Strawberry Lime Smoothie

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 5-10 MINUTES.

1
Place the strawberries, lime juice, cottage cheese (or yogurt), and sweetener in blender. Note: If using Cool Whip add it to the blender during this step!

2
Add the ice, followed by the sparkling water (or diet soda). Blend until smooth.

3
Pour into a large glass, garnish with whip cream or a wedge of lime.

Ingredients
1 cup Splash 1/2 cup 1 tbs Frozen strawberries (unsweetened) Of lime juice Low fat cottage cheese1 Sweetener of choice2 Ice cubes (may use less/more depending on 8-10 desired consistency) 1/2-3/4 c Lime flavored sparkling water (or diet 7 up) 2 tbs Cool Whip to make creamier, Lime or strawberry to garnish, Pinch of guar or xanthan gum to thicken, 1-2 Scoops vanilla or plain Optional protein powder 2 WWP+* 1 Or vanilla yogurt~however, I encourage you to try cottage cheese- it balances the sweet/salty flavors and it tastes great, not to mention, its high in protein! 2 Or to taste - use less if using diet soda that is already sweetened

Breakdown
1 130 Serving Calories Per Serving
*All calories are per serving

Pizza Stuffed Chicken Breasts

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 40-45 MINUTES.

1
Preheat oven to 375 degrees. Prepare a baking sheet with foil, and spray with nonstick cooking spray (this makes for easy clean up!) Lay chicken out on prepared baking sheet.

2
To make the stuffing, mix together mozzarella, pizza sauce, and seasonings in a small bowl.

3
Spread mixture out evenly over chicken breasts. Roll up each chicken breast, and place seam side down on baking sheet. Pour remaining pizza sauce over the top of the chicken breasts, and place 3 pepperonis on top of each chicken breast.

4
Bake for 30-35 min, or until chicken is cooked through, (when chicken is no longer pink in the middle).

Ingredients
1.25 lb 1/4 tsp 1/2 tsp 1 tsp Boneless skinless chicken breasts, (or 4 chicken breasts), pounded thin Salt and pepper Garlic Italian blend

1/2 cup 1/4 cup 12 turkey 8

Mozzarella Pizza (or pasta) sauce + 1/4 cup pizza sauce (for topping) Pepperonis WWP+*

Breakdown
4 180 Chicken Breasts Calories Per Chicken Breast
*All calories are per serving

Taco-Stuffed Pepper Cups

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 25-30 MINUTES.

1
Pre-heat oven to 450 degrees. Line baking sheet with foil, (for easy clean up), coat with non-stick cooking spray. Wash peppers, and cut around the stem to remove. Cut peppers in half length-wise, and remove the seeds and ribs inside the peppers. Set peppers on baking pan.

2
Meanwhile, spray a large frying pan with cooking spray, and turn the heat up to medium high. Add the ground turkey and chopped onion to the pan. Cook until the meat is no longer pink.

Add the beans, corn, salsa and taco seasoning to the skillet (with the turkey) and bring sauce to a boil. Reduce the heat, and simmer, uncovered in pan for 5-6 minutes, or until everything is heated through, then turn off the heat.

4
Spoon the turkey mixture evenly into the 4 peppers and sprinkle 1 tbs cheese on top of each one. Bake, uncovered, at 350 degrees for 10-12 minutes, or until peppers are tender. and remove from the oven.

5
Top each pepper with 1 tablespoon of sour cream, and tomatoes, (and black olives and lettuce if desired). Serve warm!

Ingredients
2 1/2 lb 2 tbs 1 1 1 cup 2 tbs 1/4 cup 1/4 cup 1/4 cup Optional 8 Medium bell peppers (any color pepper will work!) Lean ground turkey (or lean ground beef) Chopped onion Can black beans, rinsed and drained Can yellow corn, rinsed and drained (8oz) Salsa of choice Taco seasoning Shredded reduced-fat cheddar cheese (or shredded mozzarella) Fat-free sour cream (or low fat ranch) Tomato, chopped 1/4 cup pitted black olives, chopped, 1 cup shredded lettuce WWP+*

Breakdown
4 260 Servings Calories Per Serving
*All calories are per serving

Skinny Spinach Artichoke Dip

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 10-15 MINUTES.

1
Lightly coat a skillet with cooking spray. Cook and stir onion over medium heat until transparent (about 5 minutes). Add spinach. Cook until thoroughly heated (about 1-2 minutes).

2
Reduce heat; add cream cheese. Stir until melted and smooth. Stir in sour cream, Parmesan cheese, and artichokes. Remove from heat. Season with black pepper and salt. Transfer to a 1 1/2-quart microwave-safe bowl (or baking dish) and bake and/or microwave until warmed through right before serving.

3
Serve with baked tortilla chips Or home-made pita chips (Take any high fiber pita bread like La Tortilla Factorys Smart & Delicious Low-Carb High Fiber Large Tortillas. Spray pita with non-stick cooking spray and flavor with a pinch of salt, pepper, garlic powder, and 1 Tbs grated Parmesan cheese. Bake it at 350 degrees for about 8-10 minutes.)

Ingredients
1/4 cup 2 1 1/2 cup Onion, finely chopped (10 oz) Packages frozen, chopped spinach, thawed and squeezed dry (8 oz) Package fat-free cream cheese OR 1 cup cottage cheese Light sour cream

3/4 cup 1 1/4 tsp 2 tsp 2

Parmesan cheese (14-ounce) Can artichoke hearts Salt and pepper (or to taste) Garlic powder WWP+*

Breakdown
10 50 Servings (1 serving = 1/2 cup) Calories Per Serving
*All calories are per serving

Cake Batter Protein Shake & Recipe Contest!

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 5-10 MINUTES.

1
Put everything into a blender and blend until creamy consistency is reached! Top with sprinkles if desired, and Enjoy!

Ingredients
1/2 cup 1 3-5 Low fat cottage cheese 1 Scoop vanilla protein powder 2 Drops butter or almond extract 1 tbs vanilla sugar free instant pudding mix OR 1 tbs 1/2 tsp vanilla extract 3-5 Stevia packets (or sweetener of choice to taste) 1/2 cupWater (Alter this according to desired 1cup consistency) Ice Cubes (Depending on how thick you like it, 5-10 use less for a thinner consistency) Optional: 1/2 tsp xanthan gum 3 Sprinkles for topping! 4 WWP+* 1 Cottage cheese may sound strange, but TRUST me this is what makes the MILKSHAKE consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency! 2 I use Designer Whey Protein powder. It has 100 calories per scoop. I buy the vanilla flavor because its a good base to add whatever flavors you want to make. It is also all natural. You can buy it from Kroger, GNC, Trader Joes, Amazon, or Netrition.com. 3 You can get xanthan gum from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy!

Skinny Starbucks Frappuccino!

http://dashingdish.com/recipe/skinny-starbucksfrappuccino/
View online:

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 5-10 MINUTES.

1
Put all of the ingredients in the blender, and blend until shake is thick and creamy!

Ingredients
1/2 cup 1 1-4 pkts Cottage cheese 1 Scoop vanilla protein powder Stevia (or low calorie sweetener of choice) Starbucks Via Instant Coffee (or 1 tsp instant 1 pkt coffee powder) 2 tbs Half and half coffee creamer 5-10 Ice cubes (depending on desired consistency) 1/2-1 cup Water (depending on desired consistency) Optional: 1/2 tsp xanthan gum 2 4 WWP+* 1 Instead of the cottage cheese, you could also use 1 additional scoop of protein powder and add low fat milk or (milk substitute) in place of the 1/2-1 cup water in this shake.) 2 You can find xanthan gum in most grocery stores in the gluten free or health foods section! Just a pinch of it makes your shake so thick and creamy!

Breakdown
1 220 5g 6g 3g 40 g Serving Calories Fat per Shake Carbohydrate per Shake Sugar per Shake Protein per Shake

*All calories are per serving

Low Carb Chicken Enchilada Bake

View online:

http://dashingdish.com/recipe/low-carb-chicken-enchilada-

bake/

Method
THE ESTIMATED TIME T O MAKE THIS RECIPE I S 40 MINUTES.

1
Preheat oven to 375. Spray a 99 inch baking dish with non-stick cooking spray.

2
In a medium bowl, mix chicken with the first 6 ingredients. in a separate small bowl, mix corn and black beans together.

3
Pour the chicken broth in a shallow bowl. Dip the tortillas in the chicken broth, just long enough to get them moist, (almost as you would dip bread in an egg mixture for french toast).

4
Layer 4 tortillas on the bottom of the prepared baking dish, followed by the chicken mixture, and ending with the corn and bean layer. Repeat the layers, ending with the tortilla layer.

5
Top with the shredded cheese, (and olives and green onions if desired). Bake for 2530 min or until cheese is melted.

Ingredients
2.5 cups 1/2 cup 3/4 cup 1/2 cup 1 tsp Chicken breast, cooked and shredded Canned diced tomatoes 1 Enchilada sauce Salsa Enchilada seasoning 2 Low fat cottage cheese, blended smooth OR 4 oz 1/2 cup (1/3 less fat) cream cheese, softened 1 cup Corn 1 cup Black beans High fiber tortillas (such as La Tortilla brand), 4 cut into quarters Shredded mozzarella or reduced fat cheddar 1/2 cup cheese 1 1/2 cup Chicken broth Toppings: Sliced black olives, chopped green Optional onions 4 WWP+* 1 I used Rotel brand, diced tomatoes with lime juice and cilantro 2 You could also use taco seasoning

Breakdown
6 232 20 g 5g 4g 31 g Servings Calories per Serving Carbohydrate Fiber Fat Protein

*All calories are per serving

Mini Deep Dish Pizzas

View online:

http://dashingdish.com/recipe/mini-deep-dish-pizzas/

Method
THE ESTIMATED TIME TO MAKE THIS RECIPE IS 20 MINUTES.

Preheat oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.

2
Start by laying each tortilla out individually on a flat surface, and use an empty can, cup, or cookie cutter to cut 3-4 medium circles out of each wrap. I used the empty pizza sauce can, which worked well! Press firmly enough, using a rocking motion, until it cuts through the wrap.

3
Press each wrap circle into muffin tin using your fingers. Note: it doesnt have to cover the entire side of the tin, it should just fit snuggly!

4
Meanwhile, pour pizza sauce, parmesan cheese, and the spices into a medium sized bowl. Stir until everything is well combined.

5
Drop about 1-2 tbs of sauce in each wrap, this really varies according to how much sauce you like!

6
Divide mozzarella cheese evenly over each mini pizza.

7
Place 4 mini pepperonis on top of each pizza.

8
Bake in preheated oven for 12-15 minutes, or until cheese is melted and lightly browned.

9
Wait for pizzas to cool, and remove from muffin tin using a fork or knife. Pizzas should pop out with ease!

10
Serve warm and enjoy!

Ingredients
3-4 1 3/4 cup 1/4 cup Whole wheat wraps1 (15 oz) Can pizza sauce Shredded mozzarella cheese Parmesan cheese Mini turkey pepperonis (or the 12 whole turkey pepperonis each cut into 4 even pieces) Basil/oregano mix or Italian seasoning Garlic powder Sweetener (sugar/stevia/splenda) Black pepper Put your own spin on these by adding anything that you would normally like on a pizza just before popping them in the oven! WWP+*

48 1 tsp 1/2 tsp Pinch Pinch

*Note* 3