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7 low calorie snack options

G.O.R.P

The classic hiking accompaniment makes a great snack.

Ingredients

1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tbsp chopped pitted dates
1 1/2 tsp chocolate chips

Directions

1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

(Makes 2 Servings)

Calories Per Serving: 102

Sesame Carrots

A simple snack, but the sesame seeds add a nice touch

Ingredients

2 cups baby carrots
1 tbsp toasted sesame seeds
Pinch of dried thyme
Pinch of kosher salt

Directions

1. Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

(Makes 3 Servings)

Calories Per Serving: 33

Hummus

This fresh version of a store bought favorite will blow you away with it’s fresh taste

Ingredients

2 cups canned garbanzo beans, drained
1/3 cup tahini
1/4 cup lemon juice
1 tsp salt
2 cloves garlic, halved
1 tbsp olive oil
1 pinch paprika
1 tsp minced fresh parsley

Directions

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

(Makes 8 Servings)

Calories Per Serving: 77

Roasted Pumpkin Seeds

The Halloween favorite, is actually a nice healthy snack choice anytime of year.

Ingredients

1 1/2 cups raw whole pumpkin seeds
2 tsp butter, melted
1 pinch salt

Directions

1. Preheat oven to 300 degrees F (150 degrees C).
2. Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.

(Makes 6 Servings)

Calories Per Serving: 83

Cheesy Popcorn

This snack is so tasty you will think it can’t be healthy.

Ingredients

4 cups hot air-popped popcorn
1/2 cup freshly grated Parmesan cheese
Cayenne pepper, to taste

Directions

1. Toss popcorn with Parmesan and cayenne to taste.

(Makes 4 Servings)

Calories Per Serving: 75

Toasted Nuts

Nuts are full of heart healthy fats. A simple toasting will bring out their full flavor.

Ingredients

1/2 cup chopped walnuts, or nut of your choice, you can also use a mix of nuts if you want.

Directions

1. Preheat the oven to 350°F.
2. Spread the nuts out on a baking sheet.
3. Toast the nuts in the oven until they are lightly browned, about 8-10 minutes. Do NOT burn.
4. Cool and store in an airtight container for up to 2 weeks.

(Makes 8 Servings)

Calories Per Serving: 40

Sun Dried Tomato Dip

This dip is perfect for veggies, tortillas or other healthy options like melba toast.

Ingredients

1 cup sun-dried tomatoes, rehydrated
1 tbsp balsamic vinegar
1 cup non-fat cream cheese
1/2 cup non-fat sour cream
basil leaves, for garnishing

Directions

1. Puree the sun-dried tomatoes and balsamic vinegar in the food processor. Add the cream cheese and process until the mixture is smooth.
2. Add the sour cream and pulse until combined. (Be careful not to over process or the mixture will liquify.)
3. Transfer the spread to a serving bowl and garnish with fresh basil.

(Makes 10 Servings)

Calories Per Serving: 52

7 low calorie dessert options

Fruity Parfaits

This treat uses non-fat yogurt for it’s creamy texture.

Ingredients

2 8-ounce containers (2 cups) nonfat peach yogurt
1/2 pint fresh raspberries, (about 1 1/4 cups)
1 1/2 cups fresh, frozen or canned pineapple chunks

Directions

1. Divide and layer yogurt, raspberries and pineapple into 4 glasses.

(Makes 4 Servings)

Calories Per Serving: 109

Mocha Pudding

Homemade pudding is much healthier than store bough, and usually tastier too!

Ingredients

1/4 cup sugar
3 tbsp cornstarch
2 tsp instant coffee mix or espresso powder
1/2 tsp ground cinnamon
pinch salt
2 cups lowfat chocolate milk
2 ounces bittersweet chocolate, very finely chopped
1 tsp vanilla extract

Directions

1. Whisk the sugar, cornstarch, coffee, cinnamon, and salt in a large saucepan. Whisk in milk over medium heat, then cook for about five minutes, stirring occasionally at first, then frequently at the end, until mixture thickens.
2. Remove from heat; add chocolate and vanilla, whisking until chocolate is smooth.
3. Serve warm or pour into five containers, placing plastic wrap directly on the pudding surface. Stays good in fridge for 5 days.

(Makes 5 Servings)

Calories Per Serving: 194

Banana Quesadillas

This dessert take on a mexican meal is a treat the whole family will enjoy.

Ingredients

2 whole wheat tortillas
1 ripe banana
1 tbsp peanut butter
a few chocolate chips (optional)

Directions

1. Mash banana in bowl with potato masher.
2. Spread peanut butter and mashed banana on tortilla. Add chocolate chips, and top with other tortilla.
3. Warm in microwave for 20 seconds. (Time may vary depending on your microwave.)
4. Slice and serve.

(Makes 2 Servings)

Calories Per Serving: 240 (without chocolate chips)

Broiled Mango

A quick and simple treat, that will still impress guests.

Ingredients

1 Peeled and Sliced Mango
Lime cut into wedges

Directions

1. Position rack in upper third of oven and preheat broiler. Line a pan with foil.
2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

(Makes 2 Servings)

Calories Per Serving: 69

Sesame Squares

Sesame seeds are tasty calcium packed powerhouses.

Ingredients

1/3 cup honey
1/3 cup peanut butter
3/4 cup nonfat dry milk
3/4 cup sesame seeds
1/4 cup raisins
1/4 cup shredded coconut

Directions

1. In a large bowl, combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut.
2. Spread the mixture into an 8 x 8-inch baking pan and refrigerate for 4 hours. Cut into 1-inch squares.

(Makes 32 Servings, 2 squares per serving)

Calories Per Serving: 58.4

Easy Chocolate Cake

This recipe only takes one bowl, just imagine, easy chocolate cake!

Ingredients

3/4 cup plus 2 tbsp whole-wheat pastry flour
1/2 cup granulated sugar
1/3 cup unsweetened cocoa powder
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup nonfat buttermilk
1/2 cup packed light brown sugar
1 large egg, lightly beaten
2 tbsp canola oil
1 tsp vanilla extract
1/2 cup hot strong black coffee
Confectioners’ sugar, for dusting

Directions

1. Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.
2. Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl.
3. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. Pour the batter into the prepared pan.
4. Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

(Makes 12 Servings)

Calories Per Serving: 139

 

Grapefruit Mango Sorbet

A super light dessert, that won’t weigh you down on active nights.

Ingredients

1/2 Cup water
1/4 Cup brown sugar
1/2 tsp ground ginger
2 lg grapefruit, cut into segments
4 sm scoops mango sorbet
mint sprigs (optional)

Directions

1. Simmer water, sugar, and ginger in small heavy saucepan until reduced to 1/4 cup, about 5 minutes.
2. Divide grapefruit sections among 4 dessert dishes. Pour spiced syrup over grapefruit, dividing evenly. Top each portion with a scoop of mango sorbet and garnish with a mint sprig, if desired.

(Makes 4 Servings)

Calories Per Serving: 226

7 low calorie dinner options

Tex-Mex Burger Wraps

These quick burger wraps will be a sure fire hit and they are much healthier than their fast food cousins.

Ingredients

12 ounces lean ground beef
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tbsp chopped pickled jalapenos
1 avocado, peeled and pitted
1/2 cup prepared salsa
1/8 tsp garlic powder
4 whole-wheat tortillas
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime, cut into 4 wedges

Directions

1. Preheat broiler. Coat a pan with light cooking spray.
2. Combine ground beef, beans, cilantro and jalapenos in a medium bowl.
3. Shape into four oblong patties and place on the prepared pan.
4. Broil the patties until done to your liking. Flip halfway through so both sides brow.
5. Mix avocado, salsa and garlic powder in a bowl.
6. Spread each tortilla with this mixture, then add lettuce and cheese.
7. Top each with a burger and roll into a wrap.

(Makes 4 Servings)

Calories Per Serving: 394

Veggie Chili

This hearty chili will please even the carnivores in your house.

Ingredients

1 small onion, chopped
1 large green bell pepper, chopped
3/4 cup chopped celery
3/4 cup dry red wine or water
3 cloves garlic, finely chopped
2 cans (14.5 ounces each) diced tomatoes, undrained
1 1/2 cups water
1/4 cup tomato paste
2 Vegetable Flavor Bouillon Cubes
1 tbsp chopped fresh cilantro
1 tbsp chili powder
1/2 tsp cumin
2 cans (15 ounces each) kidney beans, rinsed

Directions

1. Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.
2. Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder and cumin; stir well.
3. Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.

(Makes 6 Servings)

Calories Per Serving: 210

Lime Chicken

This Asian inspired dish is also full of vitamins from the citrus.

Ingredients

Nonstick cooking spray
4 boneless, skinless chicken breast halves
3/4 cup Natural Apple Juice
Juice from 1 lime
2 tsp cornstarch
1 tsp Chicken Flavor Instant Bouillon

Directions

1. Spray large, nonstick pan with nonstick cooking spray.
2. Cook chicken, turning once, for 8 to 10 minutes or until no longer pink in center. Remove from pan and keep warm.
3. Combine Apple Juice, lime juice, cornstarch and bouillon in small bowl.
4. Add to skillet; cook, stirring occasionally, until thick. Spoon sauce over chicken to serve.

(Makes 4 Servings)

Calories Per Serving: 190

Mushroom and Scallion Chicken

Chicken is so versatile and boneless skinless chicken breast so healthy, that we had to bring you another tasty chicken recipe.

Ingredients

1 tbsp toasted sesame oil
1 small bunch scallions, sliced, whites and greens separated
1 small garlic clove, finely chopped
4 ounces shiitake mushrooms, stems removed and caps thinly sliced
4 cups water
1/4 cup low-sodium soy sauce
1 2-inch piece ginger, peeled and sliced
1 pound boneless, skinless chicken breasts, cut into 3/4 -inch cubes

Directions

1. In a very large soup pot, heat the sesame oil over medium heat.
2. Add the scallion whites and garlic; cook, stirring, about 1 minute. Add the mushrooms and cook until softened, about 3 minutes.
3. Pour the water into the pot. Add soy sauce and ginger. Let simmer for 2 minutes.
4. Place the chicken in the broth. Reduce heat to low; cover and poach until the chicken is just cooked through, about 7 minutes.
5. Transfer the chicken evenly to 4 bowls. Pour broth over the chicken. Garnish with the scallion greens.

(Makes 4 Servings)

Calories Per Serving: 190

Broccoli And Shrimp

An asian favorite, transformed in a quick and healthy dinner.

Ingredients

2/3 cup chicken broth
1 tsp cornstarch
1 tbsp minced garlic, divided
3 tsp extra-virgin olive oil, divided
1/4-1/2 tsp crushed red pepper
1 pound raw shrimp (21-25 per pound), peeled and deveined
1/4 tsp salt, divided
4 cups broccoli florets
2/3 cup water
2 tbsp chopped fresh basil
1 tsp lemon juice
Freshly ground pepper to taste
Lemon wedges

Directions

1. Combine chicken broth, cornstarch and half the garlic in a bowl; whisk until smooth.
2. Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.
3. Add remaining garlic and crushed red pepper. Cook while stirring for about 30 seconds. Add shrimp. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl.
4. Add remaining oil to the pan. Add broccoli and a pinch of salt. Cook for 1 minute.
5. Add water, cover and cook until broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with shrimp.
6. Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.
7. Stir in basil and season with lemon juice and pepper. Add shrimp and broccoli; heat through. Serve with lemon wedges.

(Makes 4 Servings)

Calories Per Serving: 178

Southwest Steaks w/Salsa Sauce

These steaks pack a punch of power, use your favorite cut of meat, but we love the rib-eye.

Ingredients

2 4-ounce 1/2-inch-thick steaks, such as rib-eye, trimmed of fat
1 tsp chili powder
1/2 tsp kosher salt, divided
1 tsp extra-virgin olive oil
2 plum tomatoes, diced
2 tsp lime juice
1 tbsp chopped fresh cilantro

Directions

1. Rub both sides of steak with chili powder and 1/4 teaspoon salt.
2. Heat oil in a medium pan over medium-high heat. Add steaks and cook, turning once cook until it reaches your desired level of doneness. Cover steaks with foil and let rest while you make the salsa.
3. Add tomatoes, lime juice and remaining 1/4 teaspoon salt to the pan and cook, stirring often, until tomatoes soften, about 3 minutes.
4. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve steaks topped with the salsa.

(Makes 2 Servings)

Calories Per Serving: 174

Grilled Eggplant & Portobello Sandwich

This vegetarian option is delicious and filling. It will be a crowd pleaser.

Ingredients

1 small clove garlic, chopped
1/4 cup low-fat mayonnaise
1 tsp lemon juice
1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
2 large portobello mushroom caps, gills removed
Canola or olive oil cooking spray
1/2 tsp salt
1/2 tsp freshly ground pepper
8 slices whole-wheat sandwich bread, lightly grilled or toasted
2 cups arugula, or spinach, stemmed and chopped if large
1 large tomato, sliced

Directions

1. Preheat grill to medium-high.
2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. Spray both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides. When cool enough to handle, slice the mushrooms.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

(Makes 4 Servings)

Calories Per Serving: 209