1. Asian Turkey Lettuce Wraps: It's filled with the good stuff, like edamame and carrots, plus the lean turkey meat will give you a surge of energy from all that protein! This dish contains 30 grams of protein total, making it a go-to lunch for any weekday.
Recipe: Asian Turkey Lettuce Wraps
Prep time: 15 minutes
Cook time: 10-15 minutes
Yield: 5 servings
Serving size: 4 lettuce leaves
Ingredients
1 teaspoon toasted sesame oil
1 pound lean ground turkey (90/10 minimum)
1 tablespoon minced garlic
1 small onion, diced
1 cup shredded carrots
1 (12-ounce) bag frozen shelled edamame
2 green onions, thinly sliced (white and green parts)
½ cup low-sodium chicken broth
2 tablespoons hoisin sauce
1 tablespoon less-sodium soy sauce
1 tablespoon seasoned rice wine vinegar
2 teaspoons sriracha hot sauce
20 iceberg lettuce leaves
Instructions
Heat a large skillet over medium heat and add the sesame oil and ground turkey, breaking it up as it cooks, 4-6 minutes.
Add the minced garlic, onions, carrots, edamame, and green onions. Cook until all the turkey is white and the onions are translucent 6-8 minutes.
Add the chicken broth, hoisin sauce, soy sauce, vinegar, and sriracha to the skillet, and stir to evenly coat everything.
Bring the sauce to a boil, then reduce to a simmer and cook until slightly thickened, 4-6 minutes.
Spoon ¼ cup of filling in each lettuce leaf.
Nutrition Information
Per Serving: (4 lettuce leaves)
Calories: 255
Calories from fat: 48
Fat: 6g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 452mg
Carbohydrates: 20g
Fiber: 5g
Sugar: 9g
Protein: 30g
WWP+: 6
SmartPoints: 6
2. Spicy Buffalo Chicken Wrap: At 50 grams of protein, your body will rejoice when you feed it this nutritious wrap, filled with tomatoes, onions, celery, chicken and nonfat Greek yogurt.
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Recipe: Spicy Buffalo Chicken Wraps
Prep time: 25 minutes
Cook time: 10-15 minutes
Yield: 4 servings
Serving size: 1 wrap
Ingredients
1 pound boneless, skinless chicken breasts
¾ cup plain, nonfat Greek yogurt
¼ cup wing sauce
1 cup celery, diced
⅛ teaspoon salt
⅛ teaspoon black pepper
4 wedges Laughing Cow Creamy Queso Fresco Chipotle
4 large high-fiber, low-carb tortillas
2 cups Romaine lettuce, chopped
1 cup tomato, diced
½ cup red onion, thinly sliced
Instructions
Place the chicken in a large stockpot, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165℉.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it.
In a large mixing bowl, stir together the shredded chicken, yogurt, wing sauce, celery, and salt and pepper.
Warm the tortillas in a dry skillet, or in between 2 damp paper towels in the microwave.
Spread a cheese wedge on each tortilla, and scoop the chicken mixture evenly over the cheese (it will be about a scant 1 cup).
Nutrition Information
Per Serving: (1 wrap)
Calories: 274
Calories from fat: 66
Fat: 8g
Saturated Fat: 2g
Cholesterol: 72mg
Sodium: 1357mg
Carbohydrates: 26g
Fiber: 14g
Sugar: 6g
Protein: 50g
SmartPoints: 4
4. Greek Quesadilla: Part Mexican, part Greek, this quesadilla is melt-in-your-mouth good, and only 348 calories per serving. Get ready to stock up on your protein, because this bad boy contains 44 grams!
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Pro tip: If you already have cooked and shredded chicken on hand, feel free to use that instead of poaching from scratch! You can get creative with the chicken in this recipe (grilled, diced, etc.).
Recipe: Greek Quesadilla
Prep time: 20 minutes
Cook time: 8-10 minutes
Yield: 4 servings
Serving size: 1 full quesadilla (2 pieces)
Ingredients
1½ cups cooked shredded chicken breasts (or about 1 large 8-10 ounce breast if starting from raw)
4 (9-inch) low-carb, high-fiber whole wheat tortillas
1 cup shredded reduced-fat mozzarella cheese
2 cups baby spinach
½ cup reduced-fat feta cheese
½ small red onion, diced
1 small English cucumber, sliced (do not have to peel)
½ cup sliced cherry tomatoes
¼ cup sliced reduced-salt black olives (about 5 olives)
¼ cup chopped fresh parsley
½ cup feta and dill Greek yogurt dressing
Instructions
If cooking the chicken: Place the chicken saucepan and fill it with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165℉.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
Preheat the oven to 350° F and layout 2 baking sheets. Spray one side of each tortilla with nonstick cooking spray and lay that side down (2 on each baking sheet).
Fill one side of each tortilla evenly with all of the filling ingredients, starting and ending with the mozzarella cheese and fold over onto itself, to make a half circle shape.
Bake for 8-10 minutes until filling is heated through and the tortilla is slightly crisp.
Slice each tortilla in half, making 2 triangles so it is easier to eat. Serve with optional additional Greek yogurt dressing for dipping as desired.
Nutrition Information
Per Serving: (1 full quesadilla (2 pieces))
Calories: 348
Calories from fat: 160
Fat: 17g
Saturated Fat: 6g
Cholesterol: 67mg
Sodium: 955mg
Carbohydrates: 29g
Fiber: 13g
Sugar: 4g
Protein: 44g
SmartPoints: 7
5. Brownie Batter Protein Smoothie: Only have a couple minutes for lunch today, but need to scarf down something that will keep you full? Try this high-protein smoothie. It's sweet, creamy and contains 24 grams of protein!
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This low-calorie protein smoothie tastes more like a dessert than a protein-packed, nutrient-rich pick-me-up! Eat it after a tough workout to jumpstart the repair of your muscles, or enjoy it as a yummy snack before dinner!
Smoothie bowls are all the rage right now, and why not? They're a delicious, aesthetically-pleasing way to eat your smoothie rather than drink it! Plus, you won't have to blend up all the fruit and instead enjoy each one separately. This beautiful recipe calls for lots of fruit, some yogurt, almond milk, chia seeds and coconut for a tasty breakfast you'll make again and again. One serving contains 12 grams of fiber, 16 grams of protein and only 280 calories!
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Recipe: Berry Smoothie Bowl with Toasted Coconut
Prep Time: 5 minutes
Cook time: None
Yield: 2 servings
Serving size: 8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds
Ingredients
1 cup plain, nonfat yogurt
¼ cup unsweetened almond milk
½ banana, frozen
½ fresh banana, sliced (to top the bowls)
½ cup strawberries, frozen
¼ cup fresh strawberries, sliced (to top the bowls)
½ cup blueberries, frozen
¼ cup fresh blueberries (to top the bowls)
⅓ cup frozen raspberries
2 tablespoons unsweetened coconut
2 teaspoons chia seeds
Instructions
Place the coconut in the center of a microwave-safe plate, and microwave in 30-second intervals, turning the coconut over until browned and toasted.
Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.
Nutrition Information
Per Serving (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds):
Calories: 280
Calories from fat: 64
Fat: 7g
Saturated Fat: 2g
Cholesterol: 5mg
Sodium: 89mg
Carbohydrates: 45g
Fiber: 12g
Sugar 23g
Protein: 16g
WWP+: 9
SmartPoints: 10
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This delectable breakfast is a perfectly balanced meal all in one dish!! This beautiful frittata boast five veggies mixed with lean protein from chicken and eggs! Whether you're looking for a healthy breakfast or dinner, this nutrient-packed meal will satisfy. Simply serve it up with a slice of whole grain toast for breakfast or try it with a side salad for supper. It's even good warmed up the next day.
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Recipe: Skinny Chicken and Vegetable Frittata
Prep time: 15 minutes
Cook time: 30-40 minutes
Yield: 6 servings
Serving size: ⅙th of the frittata
Ingredients
2 teaspoons light butter
1 shallot, thinly sliced
1 tablespoon minced garlic
salt, to taste
black pepper, to taste
8 ounces skinless boneless chicken breasts, diced
5 eggs
4 egg whites
½ cup skim milk
¼ cup reduced-fat grated Parmesan cheese
1 cup broccoli florets
1 cup diced zucchini
1 cup diced yellow squash
1 red bell pepper, diced
12 asparagus spears, cut into 1-inch pieces
Instructions
Preheat the oven to 350°F and line a 9-inch round casserole dish with parchment paper, or generously grease with nonstick cooking spray.
Heat a medium-size skillet over medium heat and add the butter to melt. Add the shallot and garlic, cooking for 2-3 minutes, until the shallots begin to soften.
Season the chicken with the salt and pepper and add to the skillet.
Adjust the heat to medium-high if needed, and cook for 6-8 minutes, stirring occasionally to brown all sides of the chicken, then remove the skillet from the heat.
In a large mixing bowl, whisk together the eggs, egg whites, milk, and cheese, then set aside.
Layer the cooked chicken and shallot mixture and the vegetables in the prepared casserole dish.
Pour the egg mixture over everything and bake for 25-35 minutes, or until the eggs are set and the vegetables are tender.
Slice into 6 slices and serve warm.
Nutrition Information
Per Serving: (⅙th of the frittata)
Calories: 140
Calories from fat: 44
Fat: 5g
Saturated Fat: 1g
Cholesterol: 170mg
Sodium: 220mg
Carbohydrates: 6g
Fiber: 2g
Sugar: 4g
Protein: 18g
WWP+: 4
SmartPoints: 3
11. Skinny Avocado Tuna Salad: This dish is light, yummy and so good for you that we don't even care if you eat seconds! At 15 grams of protein per serving, you can feel guilt-free munching on this fabulous salad.
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This quick and easy recipe for Avocado Tuna Salad is light and so very yummy. You can dress it up by serving it tapas-style in the actual avocados. I love to host get-togethers, whether it's with my girlfriends for a girls' night out or family brunch on Sundays, and they are always so impressed with this salad. It is also really inexpensive and it barely takes any time at all to prep and serves. Did I mention that it tastes amazing too? I can't stress enough that even though the fat content is a little higher (because of the avocados), it's fat that's good for you!
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Pro tip: To make this more substantial, serve with toast as a sandwich, or even in a high-fiber wrap or pita.
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Recipe: Skinny Avocado Tuna Salad
Prep time: 20 minutes
Cook time: None
Yield: 4 servings
Serving size: 1 cup tuna salad
Ingredients
¼ cup light mayonnaise
¼ cup plain, nonfat Greek yogurt
1 teaspoon cumin
⅛ teaspoon red pepper flakes
salt, to taste
black pepper, to taste
2 (5-ounce) can chunk white albacore tuna, in water
1 avocado, pitted and diced
1 stalk celery, diced
1 red bell pepper, diced
2 tablespoons fresh cilantro, chopped
4 large Iceberg lettuce leaves
Instructions
In a medium mixing bowl, whisk together the mayonnaise, yogurt, cumin, red pepper flakes, salt, and pepper until smooth.
Add the tuna and break it up with a fork or rubber spatula.
Next add the avocado, celery, red bell pepper, and cilantro. Gently fold it all together to evenly combine.
Serve 1 cup in each lettuce leaf. Nutrition Information
Per Serving: (1 cup tuna salad)
Calories: 191
Calories from fat: 104
Fat: 12g
Saturated Fat: 2g
Cholesterol: 24mg
Sodium: 328mg
Carbohydrates: 9g
Fiber: 5g
Sugar: 3g
Protein: 15g
WWP+: 5
SmartPoints: 5
12. Roasted Veggie Buddha Bowl: If you know anything about quinoa and chickpeas, you know that not only do they add amazing texture to any dish they're in, but they're also very nutritious for you.
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This Roasted Veggie Buddha Bowl recipe will give you anything but! Piled high with roasted vegetables and quinoa, you'll see where the mounded dish gets its name — it resembles a big, round Buddha belly. For a healthy, nutrient-packed meal, this will be your new favorite recipe. The chickpeas and quinoa with vinaigrette make for a full and savory base, while the roasted veggies provide light and crunchy texture. These bowls are larger than life, so be prepared to save any and all leftovers for tomorrow! Keep on eating this healthy dish and you'll notice a slimmer belly in no time.
Recipe: Spicy Buffalo Chicken Wraps
Prep time: 25 minutes
Cook time: 10-15 minutes
Yield: 4 servings
Serving size: 1 wrap
Ingredients
1 pound boneless, skinless chicken breasts
¾ cup plain, nonfat Greek yogurt
¼ cup wing sauce
1 cup celery, diced
⅛ teaspoon salt
⅛ teaspoon black pepper
4 wedges Laughing Cow Creamy Queso Fresco Chipotle
4 large high-fiber, low-carb tortillas
2 cups Romaine lettuce, chopped
1 cup tomato, diced
½ cup red onion, thinly sliced
Instructions
Place the chicken in a large stockpot, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165℉.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it.
In a large mixing bowl, stir together the shredded chicken, yogurt, wing sauce, celery, and salt and pepper.
Warm the tortillas in a dry skillet, or in between 2 damp paper towels in the microwave.
Spread a cheese wedge on each tortilla, and scoop the chicken mixture evenly over the cheese (it will be about a scant 1 cup).
Nutrition Information
Per Serving: (1 wrap)
Calories: 274
Calories from fat: 66
Fat: 8g
Saturated Fat: 2g
Cholesterol: 72mg
Sodium: 1357mg
Carbohydrates: 26g
Fiber: 14g
Sugar: 6g
Protein: 50g
SmartPoints: 4
3. Skinny PB Banana Wrap: This wrap is scrumptious at 13 grams of protein and 12 grams of fiber, plus the peanut butter and banana will stick to your stomach, keeping you full longer! We can't argue with facts like that!
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4. Greek Quesadilla: Part Mexican, part Greek, this quesadilla is melt-in-your-mouth good, and only 348 calories per serving. Get ready to stock up on your protein, because this bad boy contains 44 grams!
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Prep time: 20 minutes
Cook time: 8-10 minutes
Yield: 4 servings
Serving size: 1 full quesadilla (2 pieces)
Ingredients
1½ cups cooked shredded chicken breasts (or about 1 large 8-10 ounce breast if starting from raw)
4 (9-inch) low-carb, high-fiber whole wheat tortillas
1 cup shredded reduced-fat mozzarella cheese
2 cups baby spinach
½ cup reduced-fat feta cheese
½ small red onion, diced
1 small English cucumber, sliced (do not have to peel)
½ cup sliced cherry tomatoes
¼ cup sliced reduced-salt black olives (about 5 olives)
¼ cup chopped fresh parsley
½ cup feta and dill Greek yogurt dressing
Instructions
If cooking the chicken: Place the chicken saucepan and fill it with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165℉.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
Preheat the oven to 350° F and layout 2 baking sheets. Spray one side of each tortilla with nonstick cooking spray and lay that side down (2 on each baking sheet).
Fill one side of each tortilla evenly with all of the filling ingredients, starting and ending with the mozzarella cheese and fold over onto itself, to make a half circle shape.
Bake for 8-10 minutes until filling is heated through and the tortilla is slightly crisp.
Slice each tortilla in half, making 2 triangles so it is easier to eat. Serve with optional additional Greek yogurt dressing for dipping as desired.
Nutrition Information
Per Serving: (1 full quesadilla (2 pieces))
Calories: 348
Calories from fat: 160
Fat: 17g
Saturated Fat: 6g
Cholesterol: 67mg
Sodium: 955mg
Carbohydrates: 29g
Fiber: 13g
Sugar: 4g
Protein: 44g
SmartPoints: 7
This low-calorie protein smoothie tastes more like a dessert than a protein-packed, nutrient-rich pick-me-up! Eat it after a tough workout to jumpstart the repair of your muscles, or enjoy it as a yummy snack before dinner!
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Prep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie
Ingredients
1 scoop chocolate protein powder
1 banana, frozen
1 tablespoon cocoa powder
½ cup unsweetened almond milk
¼ cup plain, nonfat Greek yogurt
½ teaspoon instant espresso powder
¼ teaspoon vanilla
*If using fresh fruit instead of frozen, add 1 cup of ice cubes. Adjust ice or liquid accordingly for desired consistency.
Instructions
Blend all of the ingredients together in a blender until smooth.Nutrition Information
Per Serving: (1 smoothie)
Calories: 254
Calories from fat: 35
Fat: 4g
Saturated Fat: 2g
Cholesterol: 45mg
Sodium: 280mg
Carbohydrates: 35g
Fiber: 5g
Sugar 17g
Protein: 24g
SmartPoints: 8
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Recipe: Brownie Batter Protein SmoothiePrep time: 5 minutes
Cook time: None
Yield: 1 serving
Serving size: 1 smoothie
Ingredients
1 scoop chocolate protein powder
1 banana, frozen
1 tablespoon cocoa powder
½ cup unsweetened almond milk
¼ cup plain, nonfat Greek yogurt
½ teaspoon instant espresso powder
¼ teaspoon vanilla
*If using fresh fruit instead of frozen, add 1 cup of ice cubes. Adjust ice or liquid accordingly for desired consistency.
Instructions
Blend all of the ingredients together in a blender until smooth.Nutrition Information
Per Serving: (1 smoothie)
Calories: 254
Calories from fat: 35
Fat: 4g
Saturated Fat: 2g
Cholesterol: 45mg
Sodium: 280mg
Carbohydrates: 35g
Fiber: 5g
Sugar 17g
Protein: 24g
SmartPoints: 8
6. Berry Smoothie Bowl with Toasted Coconut: Do you like light, fruity meals that don't weigh you down but still keep you full? This smoothie bowl fits the bill, plus it's super easy to throw together before work.
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Pro tip: This recipe makes two servings. If you're saving the second portion for the next morning, re-blend the smoothie mixture with one cup of ice to thicken it again.Recipe: Berry Smoothie Bowl with Toasted Coconut
Prep Time: 5 minutes
Cook time: None
Yield: 2 servings
Serving size: 8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds
Ingredients
1 cup plain, nonfat yogurt
¼ cup unsweetened almond milk
½ banana, frozen
½ fresh banana, sliced (to top the bowls)
½ cup strawberries, frozen
¼ cup fresh strawberries, sliced (to top the bowls)
½ cup blueberries, frozen
¼ cup fresh blueberries (to top the bowls)
⅓ cup frozen raspberries
2 tablespoons unsweetened coconut
2 teaspoons chia seeds
Instructions
Place the coconut in the center of a microwave-safe plate, and microwave in 30-second intervals, turning the coconut over until browned and toasted.
Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.
Nutrition Information
Per Serving (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds):
Calories: 280
Calories from fat: 64
Fat: 7g
Saturated Fat: 2g
Cholesterol: 5mg
Sodium: 89mg
Carbohydrates: 45g
Fiber: 12g
Sugar 23g
Protein: 16g
WWP+: 9
SmartPoints: 10
7. Skinny Baked Burrito: Throw this meal together the night before and heat it up for lunch today. Your co-workers will be jealous when you pull this burrito out of the microwave! At 38 grams of protein per burrito, it will keep you full and happy long after the mid-afternoon slump hits your desk mates.
Recipe: Skinny Baked Burrito
Prep time: 10 minutes
Cook time: 25-30 minutes
Yield: 8 servings
Serving size: 1 burrito
Ingredients
2 teaspoons extra virgin olive oil
1 pound fat-free ground turkey
1 onion, diced
½ teaspoon cumin
¼ teaspoon chili powder
1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice Spanish-Style Rice
1 (15-ounce) can reduced sodium pinto beans, drained and rinsed
8 low-carb, high-fiber tortillas
1 (10-ounce) can mild green chile enchilada sauce
½ cup reduced-fat Mexican shredded cheese
Instructions
Preheat the oven to 375°F and grease a 13x9-inch casserole dish with nonstick cooking spray and set aside.
Heat a large skillet over medium heat. Add the oil, turkey, and onions and cook until the turkey is cooked and the onions are soft, 8-10 minutes.
Reduce the heat to low and season the turkey with the cumin and chili powder.
Microwave the rice according to package directions and add it to the skillet, along with the beans. Stir together and turn off the heat.
Fill a ¾ cup of the burrito filling along one side of each tortilla and fold the ends in and over on themselves. Place the burritos seam-side down in the prepared casserole dish.
Pour the enchilada sauce evenly on top of the burritos and cover in the cheese.
Bake for 10-15 minutes, or until the cheese is melted and they are heated through.
Serve with optional toppings as desired. Nutrition Information
Per Serving: (1 burrito)
Calories: 275
Calories from fat: 64
Fat: 7g
Saturated Fat: 1g
Cholesterol: 35mg
Sodium: 792mg
Carbohydrates: 39g
Fiber: 15g
Sugar: 3g
Protein: 38g
WWP+: 11
SmartPoints: 5
8. Clean Eating Chipotle Chicken Bowl: When you're tempted to visit the Chipotle down the street for lunch, make this Chipotle chicken bowl instead! The ingredients are all-natural, low-sodium and super high in protein. Prep time: 10 minutes
Cook time: 25-30 minutes
Yield: 8 servings
Serving size: 1 burrito
Ingredients
2 teaspoons extra virgin olive oil
1 pound fat-free ground turkey
1 onion, diced
½ teaspoon cumin
¼ teaspoon chili powder
1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice Spanish-Style Rice
1 (15-ounce) can reduced sodium pinto beans, drained and rinsed
8 low-carb, high-fiber tortillas
1 (10-ounce) can mild green chile enchilada sauce
½ cup reduced-fat Mexican shredded cheese
Instructions
Preheat the oven to 375°F and grease a 13x9-inch casserole dish with nonstick cooking spray and set aside.
Heat a large skillet over medium heat. Add the oil, turkey, and onions and cook until the turkey is cooked and the onions are soft, 8-10 minutes.
Reduce the heat to low and season the turkey with the cumin and chili powder.
Microwave the rice according to package directions and add it to the skillet, along with the beans. Stir together and turn off the heat.
Fill a ¾ cup of the burrito filling along one side of each tortilla and fold the ends in and over on themselves. Place the burritos seam-side down in the prepared casserole dish.
Pour the enchilada sauce evenly on top of the burritos and cover in the cheese.
Bake for 10-15 minutes, or until the cheese is melted and they are heated through.
Serve with optional toppings as desired. Nutrition Information
Per Serving: (1 burrito)
Calories: 275
Calories from fat: 64
Fat: 7g
Saturated Fat: 1g
Cholesterol: 35mg
Sodium: 792mg
Carbohydrates: 39g
Fiber: 15g
Sugar: 3g
Protein: 38g
WWP+: 11
SmartPoints: 5
For that day when Chipotle is calling your name, try our Clean Eating Chipotle Chicken Bowl! You can avoid the temptations of sour cream, cheese, extra guac, etc. by making this mouthwatering, protein-packed healthy chicken bowl. Clean eating has never been so tasty, and Chipotle has never been so healthy!
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Recipe: Clean Eating Chipotle Chicken Bowl
Prep time: 25 minutes
Cook time: 15 minutes
Yield: 4 servings
Serving size: 1 bowl (3 oz chicken, ½ cup rice, ½ cup salsa, 2 cups lettuce)
Ingredients
1 pound boneless, skinless chicken breasts (12 ounces cooked shredded chicken)
1 pouch ready rice whole grain brown rice (2 cups)
8 cups Romaine lettuce, chopped (about 2 hearts of Romaine)
2 cups tomato salsa
small handful fresh cilantro, chopped
fresh lime, squeezed
Instructions
Cook the chicken following the Skinny Shredded Chicken recipe, or poach the chicken: Place the chicken in a pot large enough to hold it, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches.
Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165º F.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
Microwave the rice pouch according to package directions.
Assemble each bowl by layering 2 cups of Romaine lettuce, ½ cup rice, 3 ounces of chicken (a ¼ of the chicken), ½ cup salsa, and garnish with fresh cilantro and a lime wedge. Nutrition Information
Per Serving: (3 oz chicken, ½ cup rice, ½ cup salsa, 2 cups lettuce)
Calories: 246
Calories from fat: 37
Fat: 5g
Saturated Fat: 1g
Cholesterol: 65mg
Sodium: 664mg
Carbohydrates: 29g
Fiber: 5g
Sugar: 4g
Protein: 28g
SmartPoints: 4
Recipe: Clean Eating Chipotle Chicken Bowl
Prep time: 25 minutes
Cook time: 15 minutes
Yield: 4 servings
Serving size: 1 bowl (3 oz chicken, ½ cup rice, ½ cup salsa, 2 cups lettuce)
Ingredients
1 pound boneless, skinless chicken breasts (12 ounces cooked shredded chicken)
1 pouch ready rice whole grain brown rice (2 cups)
8 cups Romaine lettuce, chopped (about 2 hearts of Romaine)
2 cups tomato salsa
small handful fresh cilantro, chopped
fresh lime, squeezed
Instructions
Cook the chicken following the Skinny Shredded Chicken recipe, or poach the chicken: Place the chicken in a pot large enough to hold it, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches.
Add 2 dried bay leaves, fresh parsley stems, and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165º F.
Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
Microwave the rice pouch according to package directions.
Assemble each bowl by layering 2 cups of Romaine lettuce, ½ cup rice, 3 ounces of chicken (a ¼ of the chicken), ½ cup salsa, and garnish with fresh cilantro and a lime wedge. Nutrition Information
Per Serving: (3 oz chicken, ½ cup rice, ½ cup salsa, 2 cups lettuce)
Calories: 246
Calories from fat: 37
Fat: 5g
Saturated Fat: 1g
Cholesterol: 65mg
Sodium: 664mg
Carbohydrates: 29g
Fiber: 5g
Sugar: 4g
Protein: 28g
SmartPoints: 4
9. Skinny Chicken Teriyaki: This dish is just as good (if not better!) than anything you could get in the mall food court, plus it's guilt-free and crazy high in protein. You won't hit that mid-afternoon slump with this stuff in your belly, we promise.
Throw away that takeout menu hanging on your fridge and instead opt for our Skinny Chicken Teriyaki! The sweet and tangy marinade envelops the chicken and seeps into the brown rice, proving that healthy recipes don't have to taste bland or boring. Sprinkle some sesame seeds on top for an authentic feel and enjoy your homemade Chinese takeout!
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Recipe: Chicken Teriyaki
Prep time: 1 hour 10 minutes (includes marinade time
Cook time: 25 minutes
Yield: 4 servings
Serving size: 6 ounces chicken + ½ cup rice
Ingredients
1½ pounds boneless, skinless chicken breast, cut into 1-inch pieces
¾ cup reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons honey
1 tablespoon lemon juice
1 tablespoon fresh grated ginger
1 clove garlic, minced
2 teaspoons extra virgin olive oil
1 (8.8-ounce) package whole grain brown ready rice
1 teaspoon sesame seeds
Instructions
Place the chicken in a resealable bag.
In a small bowl, whisk together the soy sauce, brown sugar, honey, lemon juice, ginger and garlic. Pour the marinade into the resealable bag with the chicken. Let marinate in the refrigerator for at least 1 hour.
When ready to cook, heat the oil in a large skillet over medium-high heat. Using a slotted spoon, remove the chicken from the marinade and transfer to the skillet, reserving the marinade.
Cook the chicken until it’s done, about 6-8 minutes. Remove the chicken from the skillet and reserve on a plate.
Pour the reserved marinade in the same skillet the chicken was cooked in. Bring to a boil for 3 minutes, then reduce the heat to a simmer until thickened, or 10 minutes, stirring occasionally.
Cook the rice according to package directions.
Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve the chicken over ½ cup of brown rice.
Garnish with sesame seeds.
Nutrition Information
Per Serving: 6 ounces chicken + ½ cup rice
Calories: 366
Calories from fat: 69
Fat: 8g
Saturated Fat: 1g
Cholesterol: 98mg
Sodium: 1812mg
Carbohydrates: 37g
Fiber: 2g
Sugar: 15g
Protein: 41g
WWP+: 10
SmartPoints: 9
Prep time: 1 hour 10 minutes (includes marinade time
Cook time: 25 minutes
Yield: 4 servings
Serving size: 6 ounces chicken + ½ cup rice
Ingredients
1½ pounds boneless, skinless chicken breast, cut into 1-inch pieces
¾ cup reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons honey
1 tablespoon lemon juice
1 tablespoon fresh grated ginger
1 clove garlic, minced
2 teaspoons extra virgin olive oil
1 (8.8-ounce) package whole grain brown ready rice
1 teaspoon sesame seeds
Instructions
Place the chicken in a resealable bag.
In a small bowl, whisk together the soy sauce, brown sugar, honey, lemon juice, ginger and garlic. Pour the marinade into the resealable bag with the chicken. Let marinate in the refrigerator for at least 1 hour.
When ready to cook, heat the oil in a large skillet over medium-high heat. Using a slotted spoon, remove the chicken from the marinade and transfer to the skillet, reserving the marinade.
Cook the chicken until it’s done, about 6-8 minutes. Remove the chicken from the skillet and reserve on a plate.
Pour the reserved marinade in the same skillet the chicken was cooked in. Bring to a boil for 3 minutes, then reduce the heat to a simmer until thickened, or 10 minutes, stirring occasionally.
Cook the rice according to package directions.
Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve the chicken over ½ cup of brown rice.
Garnish with sesame seeds.
Nutrition Information
Per Serving: 6 ounces chicken + ½ cup rice
Calories: 366
Calories from fat: 69
Fat: 8g
Saturated Fat: 1g
Cholesterol: 98mg
Sodium: 1812mg
Carbohydrates: 37g
Fiber: 2g
Sugar: 15g
Protein: 41g
WWP+: 10
SmartPoints: 9
10. Skinny Chicken and Vegetable Frittata: Eggs are a great source of protein, making this frittata perfect for a packed lunch. It heats up easily and tastes positively delicious!
Recipe: Skinny Chicken and Vegetable Frittata
Prep time: 15 minutes
Cook time: 30-40 minutes
Yield: 6 servings
Serving size: ⅙th of the frittata
Ingredients
2 teaspoons light butter
1 shallot, thinly sliced
1 tablespoon minced garlic
salt, to taste
black pepper, to taste
8 ounces skinless boneless chicken breasts, diced
5 eggs
4 egg whites
½ cup skim milk
¼ cup reduced-fat grated Parmesan cheese
1 cup broccoli florets
1 cup diced zucchini
1 cup diced yellow squash
1 red bell pepper, diced
12 asparagus spears, cut into 1-inch pieces
Instructions
Preheat the oven to 350°F and line a 9-inch round casserole dish with parchment paper, or generously grease with nonstick cooking spray.
Heat a medium-size skillet over medium heat and add the butter to melt. Add the shallot and garlic, cooking for 2-3 minutes, until the shallots begin to soften.
Season the chicken with the salt and pepper and add to the skillet.
Adjust the heat to medium-high if needed, and cook for 6-8 minutes, stirring occasionally to brown all sides of the chicken, then remove the skillet from the heat.
In a large mixing bowl, whisk together the eggs, egg whites, milk, and cheese, then set aside.
Layer the cooked chicken and shallot mixture and the vegetables in the prepared casserole dish.
Pour the egg mixture over everything and bake for 25-35 minutes, or until the eggs are set and the vegetables are tender.
Slice into 6 slices and serve warm.
Nutrition Information
Per Serving: (⅙th of the frittata)
Calories: 140
Calories from fat: 44
Fat: 5g
Saturated Fat: 1g
Cholesterol: 170mg
Sodium: 220mg
Carbohydrates: 6g
Fiber: 2g
Sugar: 4g
Protein: 18g
WWP+: 4
SmartPoints: 3
11. Skinny Avocado Tuna Salad: This dish is light, yummy and so good for you that we don't even care if you eat seconds! At 15 grams of protein per serving, you can feel guilt-free munching on this fabulous salad.
This quick and easy recipe for Avocado Tuna Salad is light and so very yummy. You can dress it up by serving it tapas-style in the actual avocados. I love to host get-togethers, whether it's with my girlfriends for a girls' night out or family brunch on Sundays, and they are always so impressed with this salad. It is also really inexpensive and it barely takes any time at all to prep and serves. Did I mention that it tastes amazing too? I can't stress enough that even though the fat content is a little higher (because of the avocados), it's fat that's good for you!
Pro tip: To make this more substantial, serve with toast as a sandwich, or even in a high-fiber wrap or pita.
Recipe: Skinny Avocado Tuna Salad
Prep time: 20 minutes
Cook time: None
Yield: 4 servings
Serving size: 1 cup tuna salad
Ingredients
¼ cup light mayonnaise
¼ cup plain, nonfat Greek yogurt
1 teaspoon cumin
⅛ teaspoon red pepper flakes
salt, to taste
black pepper, to taste
2 (5-ounce) can chunk white albacore tuna, in water
1 avocado, pitted and diced
1 stalk celery, diced
1 red bell pepper, diced
2 tablespoons fresh cilantro, chopped
4 large Iceberg lettuce leaves
Instructions
In a medium mixing bowl, whisk together the mayonnaise, yogurt, cumin, red pepper flakes, salt, and pepper until smooth.
Add the tuna and break it up with a fork or rubber spatula.
Next add the avocado, celery, red bell pepper, and cilantro. Gently fold it all together to evenly combine.
Serve 1 cup in each lettuce leaf. Nutrition Information
Per Serving: (1 cup tuna salad)
Calories: 191
Calories from fat: 104
Fat: 12g
Saturated Fat: 2g
Cholesterol: 24mg
Sodium: 328mg
Carbohydrates: 9g
Fiber: 5g
Sugar: 3g
Protein: 15g
WWP+: 5
SmartPoints: 5
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Pro tips:
If roasted veggies aren't your thing, feel free to assemble your Buddha bowls with raw or cooked vegetables (or a mixture of both!).
You'll notice that the nutrition panel shows a higher fat content than most of our recipes. But no worries! The fat in the recipe is due to healthy fats. For example, olive oil is a monounsaturated fatty acid (full of good-for-you fats). And while olive oil is high in calories, feel good knowing you’re consuming very low-calorie ingredients by bumping up your veggie count!
Make the most of your Power Planning Sundays by cutting and chopping all the vegetables to have ready to roast later in the week.
Fun fact: Buddha bowls are sometimes referred to as “hippie bowls,” due to that fact that they're hearty vegetarian dishes full of lots of veggies and grains. Peace, love, Buddha bowls, right?
Recipe: Roasted Veggie Buddha Bowl
Prep time: 20 minutes
Cook time: 35-40 minutes
Yield: 4 servings
Serving size: 1 Buddha bowl
Ingredients
1 small head cauliflower, cored and cut into bite-sized pieces (about 4 cups)
2 broccoli crowns, cut into bite-sized pieces (about 2 cups)
½ red onion, cut into bite-sized pieces
1 tablespoon extra virgin olive oil
2 cups kale, torn into bite-sized pieces
salt, to taste
black pepper, to taste
½ cup shredded green cabbage, or a small handful (green, Napa, or red)
Spiced Chickpeas: (makes 1½ cups)
1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
½ teaspoon ground cumin
½ teaspoon garlic powder
¼ teaspoon chili powder
1 teaspoon extra virgin olive oil
Quinoa Bowl Base with Vinaigrette: (makes 3 cups)
1 cup quinoa, dry (any color)
2 cups water
3 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
pinch of salt
pinch of black pepper
Instructions
Preheat the oven to 400°F and line a baking sheet with parchment paper or a silicone baking mat.
In a large mixing bowl, toss the cauliflower, broccoli, and red onion together with the oil. Spread them on the baking sheet, in a single layer (use 2 baking sheets if it is too crowded). Season with salt and pepper, to taste.
Roast for 20 minutes, then remove from the oven. Add the kale to the large mixing bowl that the other vegetables were mixed in, to soak up the residual oil left in the bowl. You may need to add an additional drizzle to lightly coat the kale.
Spread the kale on top of the partially roasted vegetables, and season the kale with an additional pinch of salt and pepper, and roast for 5 minutes.
While the vegetables are roasting, prepare the chickpeas by heating a large nonstick skillet over medium heat and adding the remaining 1 teaspoon of oil.
Add the chickpeas, cumin, garlic powder, and chili powder to the skillet and stir the chickpeas for 6-8 minutes, or until fragrant and golden brown. Then set aside.
Prepare the quinoa by bringing 2 cups of water to a boil in a medium saucepan. Add the quinoa, and bring back up to a boil, then reduce to a simmer, cover and cook for 13-15 minutes.
Remove quinoa from the heat and let stand for 5 minutes; uncover and fluff with a fork.
To make the quinoa vinaigrette: Whisk together the red wine vinegar and oil in a small mixing bowl, or pour them into a container with a tight-fitting lid (like a mason jar) and shake until combined.
Stir the vinaigrette into the cooked quinoa, and season with salt and pepper, to taste.
To assemble, evenly divide between 4 large bowls: ¾ cup quinoa, ¼ of the roasted vegetables, ¼ of the raw green cabbage and about ⅓ cup chickpeas.
Nutrition Information
Per Serving: (1 Buddha bowl)
Calories: 448
Calories from fat: 151
Fat: 15g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 190mg
Carbohydrates: 61g
Fiber: 14g
Sugar: 8g
Protein: 16g
SmartPoints: 11
13. Steak With Pear and Blue Cheese Salad With Balsamic Dressing: The combination of steak and pears is both sweet and savory, plus one serving of this delicious salad is 16 whole grams of protein!
Recipe: Warm Steak With Pear and Blue Cheese Salad With Balsamic Dressing
Prep time: 20 minutes
Cook time: 6-8 minutes
Yield: 6 servings
Serving size: 1/6th of salad
Ingredients
1 (12-ounce) flank steak
salt, to taste
black pepper, to taste
4 cups chopped Bibb lettuce
4 cups chopped radicchio lettuce
2 ripe pears, thinly sliced
¾ cup reduced-fat blue cheese crumbles
¼ cup walnuts, coarsely chopped
3 tablespoons balsamic vinegar
2 tablespoons minced garlic
2 teaspoons dried basil
1 tablespoon stevia (or favorite no-calorie sweetener)
3 tablespoons extra virgin olive oil
black pepper, to taste
Prep time: 20 minutes
Cook time: 6-8 minutes
Yield: 6 servings
Serving size: 1/6th of salad
Ingredients
1 (12-ounce) flank steak
salt, to taste
black pepper, to taste
4 cups chopped Bibb lettuce
4 cups chopped radicchio lettuce
2 ripe pears, thinly sliced
¾ cup reduced-fat blue cheese crumbles
¼ cup walnuts, coarsely chopped
3 tablespoons balsamic vinegar
2 tablespoons minced garlic
2 teaspoons dried basil
1 tablespoon stevia (or favorite no-calorie sweetener)
3 tablespoons extra virgin olive oil
black pepper, to taste
Instructions
Season both sides of the steak with salt and black pepper, to taste. Grease an indoor grill pan, or a large nonstick skillet with nonstick cooking spray.
Cook the steak over medium heat for 3-4 minutes on each side. When the steak is done, let it rest on a cutting board loosely covered in foil. Cut the steak diagonally when ready to serve.
To assemble the salad, toss the two lettuces together. Layer the pears, blue cheese, walnuts, and sliced steak on top.
Drizzle the balsamic dressing over the salad.
Nutrition Information
Per Serving: (1/6th of salad)
Calories: 285
Calories from fat: 161
Fat: 18g
Saturated Fat: 3g
Cholesterol: 35mg
Sodium: 227mg
Carbohydrates: 16g
Fiber: 3g
Sugar: 6g
Protein: 16g
WWP+: 8
SmartPoints: 9
14. Steak Fajita Pitas: You'll feel like you're eating a gourmet meal, and so will your coworkers! Little do they know that this gorgeous pita contains 17 grams of protein. It's easy to prepare and will keep you full until dinner time.
Tender slices of steak, sautéed with delicious crisp bell peppers and spices all stuffed into a whole-wheat pita! Makes for a delicious light dinner or filling lunch for only 273 calories. Dip your pita in this Light Buttermilk Chipotle Ranch Dressing for a fresh kick of flavor!
Recipe: Steak Fajita Pitas
Prep time: 10 minutes
Cook time: 12 minutes
Yield: 4 servings
Serving size: ½ pita with 5 strips steak + ½ cup Romaine lettuce
Ingredients
12 ounces flank steak
⅛ teaspoon salt
¼ teaspoon black pepper
1 tablespoon extra virgin olive oil
1 red bell pepper, sliced
1 green bell pepper, sliced
½ cup red onion, sliced
1 tablespoon reduced-sodium fajita seasoning
2 cups Romaine lettuce
2 whole wheat pitas, halved
Instructions
Heat a large skillet with 1 tablespoon of olive oil to medium-high heat. Sprinkle salt and pepper on steak. When skillet is hot, add steak and sear for 1 minutes on each side. Turn heat down to medium and cook 3 minutes on each side for medium-rare or until desired doneness. Set aside. DO NOT DRAIN JUICES.
In the same skillet, over medium-high heat, add veggies. Cook 3-5 minutes or until veggies are crisp.
Add fajita seasoning and mix until veggies are well-coated. Remove from heat.
Slice steak into ½-inch strips (about 24 strips)
Stuff each pita half with a ½ cup of veggie mixture, 5-6 strips of steak and ½ cup Romaine lettuce. If desired, add optional 3 tablespoons Light Chipotle Ranch Dressing and avocado slices.
Nutrition Information
Per Serving (½ pita with 5 strips steak + ½ cup Romaine lettuce):
Calories: 273
Calories from fat: 3
Fat: 12g
Saturated Fat: 0g
Cholesterol: 41mg
Sodium: 374mg
Carbohydrates: 22g
Fiber: 4g
Sugar 7g
Protein: 17g
WWP+: 7
SmartPoints: 7
15. Italian Pasta Soup: Pack a bowl of this warm and savory soup to reheat in the break room. It's so full of fresh ingredients that you'll hardly remember you're eating soup!
Prep time: 30 minutes
Cook time: 1 hour 15 minutes
Yield: 12 servings
Serving size: 1 cup
Ingredients
1 lb lean ground turkey
1 cup onion, diced (½ medium onion)
2 cups carrots, shredded (5 oz)
2 cups celery, diced (5-6 stalks)
1 green bell pepper, diced
3 Tbsp garlic, minced
28 oz can reduced-sodium diced tomatoes
28 oz can reduced-sodium tomato sauce
2 – 14.5 oz cans reduced-sodium beef broth
15 oz can kidney beans, drained + rinsed
15 oz can northern beans, drained + rinsed
1 Tbsp Italian seasoning
½ tsp salt
½ tsp pepper
8 oz ditalini pasta
Instructions
Brown the turkey in a large deep pot. Season with salt and pepper. Drain fat. Remove turkey and set aside.
In the same pot, add onion, carrots, celery and green bell pepper. Saute on medium-high heat for about 5 minutes. Add garlic and cook for an additional 3 minutes.
Add diced tomatoes, tomato sauce, broth, both beans, Italian seasoning, salt and pepper and browned turkey. Stir well and let simmer, covered, for 1 hour. Stir occasionally.
Boil water and cook ditalini pasta according to package instructions.
Drain pasta and add to the meat mixture. Cook for another 5 minutes and serve!
Nutrition Information
Per Serving: (1 cup), Calories: 175, Calories from fat:10, Fat: 1g, Saturated Fat: 0g, Cholesterol: 23mg, Sodium: 818mg, Carbohydrates: 39g, Fiber: 8g, Sugar 10g, Protein:14 g, SmartPoints: 5
16. Skinny Black Bean and Corn Quesadilla: The beans give away the high-protein content, but what about all the ingredients inside? This quesadilla is packed with cilantro, salsa, fresh jalapeños, and corn! The flavor is fresh, spicy and completely satisfying.
We know there are a lot of cilantro-haters out there, but for those of you who love its fresh, citrus-y taste, this recipe really shows it off! (And don't worry, if you're one of the many who can only taste soup when cilantro hits your tongue, you can toss it from the recipe and still get a totally skinny, delish lunch!) Corn, beans, cilantro, and salsa all contribute to making this dish a vibrant one. Tossing all the ingredients together in a bowl makes it super easy to assemble all four quesadillas! If you're looking for something a little hotter, spice it up with fresh jalapeños, habanero salsa or red pepper flakes! For more skinny lunches with a Mexican flare try our Quinoa Mexi-Lime Salad or Skinny Slow Chicken Tortilla Soup!
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Recipe: Skinny Black Bean and Corn Quesadilla
Prep time: 20 minutes
Cook time: 15 minutes
Yield: 4 servings
Serving size: 1 quesadilla
Ingredients
15 oz can black beans, rinsed + drained
1 cup frozen yellow corn
½ cup reduced-fat Mexican cheese, shredded
½ cup fresh cilantro, chopped + divided
1 cup tomato salsa, divided
4 - 9" La Tortilla Factory Smart & Delicious™ Low Carb, High Fiber Tortillas
1 ripe avocado, diced
2 tsp extra virgin olive oil
Instructions
Combine beans, corn, cheese, ¼ cup cilantro, and ¼ cup salsa in a bowl.
Place tortillas on a large baking sheet or platter.
Spread filling on half of each tortilla (a little more than the ⅓ cup on each).
Fold tortillas in half, pressing to flatten.
Add oil to large frying pan and brown tortillas on medium-low heat until cheese is melted, flipping once, about 3-4 minutes on each side.
Or grill on T-fal OptiGrill on the sandwich set.
Repeat until all tortillas are golden brown and cheese is melted.
Slice into halves and top with remaining fresh salsa, cilantro, avocado and any other toppings of your choice.
Nutrition Information
Per Serving (1 quesadilla):
Calories: 294
Fat: 15g
Carbohydrates: 36g
Fiber: 13g
Protein: 16g
Sugars: 3g
WWP+: 8
SmartPoints: 8
Recipe: Skinny Black Bean and Corn Quesadilla
Prep time: 20 minutes
Cook time: 15 minutes
Yield: 4 servings
Serving size: 1 quesadilla
Ingredients
15 oz can black beans, rinsed + drained
1 cup frozen yellow corn
½ cup reduced-fat Mexican cheese, shredded
½ cup fresh cilantro, chopped + divided
1 cup tomato salsa, divided
4 - 9" La Tortilla Factory Smart & Delicious™ Low Carb, High Fiber Tortillas
1 ripe avocado, diced
2 tsp extra virgin olive oil
Instructions
Combine beans, corn, cheese, ¼ cup cilantro, and ¼ cup salsa in a bowl.
Place tortillas on a large baking sheet or platter.
Spread filling on half of each tortilla (a little more than the ⅓ cup on each).
Fold tortillas in half, pressing to flatten.
Add oil to large frying pan and brown tortillas on medium-low heat until cheese is melted, flipping once, about 3-4 minutes on each side.
Or grill on T-fal OptiGrill on the sandwich set.
Repeat until all tortillas are golden brown and cheese is melted.
Slice into halves and top with remaining fresh salsa, cilantro, avocado and any other toppings of your choice.
Nutrition Information
Per Serving (1 quesadilla):
Calories: 294
Fat: 15g
Carbohydrates: 36g
Fiber: 13g
Protein: 16g
Sugars: 3g
WWP+: 8
SmartPoints: 8
17. Skinny Taco Salad: Have this prepared, packaged and sitting in the fridge to take to work in under 30 minutes. The savory ground beef and vegetables taste fabulous a top a bed of iceberg lettuce. You won't be hungry come 2:00, that's for sure!
Recipe: Skinny Taco Salad
Prep time: 15 minutes
Cook time: 12-14 minutes
Yield:4 servings
Serving size: ¼ of recipe
Ingredients
1 pound lean ground beef
1 onion, diced
1 (4-ounce) can green chilis
1 (1.25-ounce) packet less-sodium taco seasoning
1 (12-ounce) bag shredded iceberg lettuce
1 large tomato, diced
1 jalapeno pepper, sliced (remove the seeds for less heat)
¼ cup black olives, sliced (40 grams ~4 to 5 tablespoons) (http://www.olives.com/pearls/products.php)
¼ cup reduced-fat 4 cheese Mexican shredded cheese
Optional*:
light sour cream
diced avocado
*Optional ingredients are not included in nutrition calculations.
Instructions
Heat a large skillet over medium heat and add the beef and onions. Brown the beef, breaking it up with a wooden spoon until it is no longer pink and the onions become soft, about 6-8 minutes.
Reduce the heat to low, and stir in the green chilis, taco seasoning, and ¼ cup water. Slightly simmer until the beef soaks up the liquid, 5 minutes.
In a large bowl, toss the lettuce, tomatoes, jalapeno peppers, and black olives together.
To serve, evenly distribute about ¼ cup of the salad mix to individual plates and spoon a ¼ of the beef mixture on top of each salad.
Sprinkle each plate with 1 tablespoon of cheese, and optional ingredients as desired.
Nutrition Information
Per Serving: (¼ of recipe)
Calories: 279
Calories from fat: 109
Fat: 12g
Saturated Fat: 5g
Cholesterol: 64mg
Sodium: 894mg
Carbohydrates: 18g
Fiber: 2g
Sugar: 6g
Protein: 25g
SmartPoints: 7
Source: http://popculture.com/
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