Try Trimm-Way’s easy recipe for Meatball Soup — healthy, and low calorie, and delicious!
6 Cups Chicken Broth (preferably from cartons rather than canned)
3/4 C Salsa (preferably fresh), pureed
1 C peeled ad diced Potatoes
1 C peeled and diced Carrots
1 C diced Celery
1/3 C chopped fresh Cilantro
20 turkey or vegan frozen meatballs
Heat Chicken Broth in a large saucepan. Add pureed salsa and simmer for 20 minutes. Add vegetables, cilantro, meatballs and salt. Cook until vegetables are tender, about 10 minutes.
5 Servings (2 cups soup with 4 meatballs): 270 calories
For those cooks who prefer ‘homemade’, here’s the recipe for turkey meatballs:
1 lb. ground turkey
1/2 C cooked rice
2 T chopped fresh mint
1 T minced fresh garlic
1/3 C breadcrumbs
1/4 C minced yellow onion
1/2 t salt
Preheat oven to 325. Lightly coat baking sheet with olive oil. Combine all ingredients in a large bowl, mix well. Portion about 2 tablespoons (about 1 ounce), and form into a ball with wet hands. Place on baking sheet and bake for 12 to 15 minutes until cooked through. Do not overcook.
Trimm-Way has some new recipes which take only about 20 minutes with 300 calories or less per serving. First of all, who likes Pizza?
FLAT OUT PIZZA
1 Flatout® Thin Crust Flatbread
1/4 C Pasta Sauce
1/4 C Grated Mozzarella Cheese
5 Slices Lite Salami
(Optional) Chopped Veggies such as tomatoes, green onions, baby spinach, mushrooms, fresh basil
Preheat oven to 475 degrees. Place Flatout Flatbread on a cookie sheet and spread ingredients evenly. Bake for 10 minutes, or 12 minutes for crispier crust.
Calories: 295 (255 calories without vegies)
1-1/4 C ginger snaps, crushed
2 T brown sugar
3 T margarine, melted
1 T water
Pam Cooking Spray
Preheat oven to 375 degrees. Combine ginger snaps, brown sugar and margarine. Add only enough water to moisten mixture. Pat into 8” springform pan, sprayed with Pam. Bake for 8 to 10 minutes. Cool.
2 C lowfat ricotta cheese
3 egg whites
2/3 C lowfat buttermilk
1/2 C sugar
3/4 C cooked or canned pumpkin
1 t vanilla extract
1 t cinnamon
1/2 t each allspice, nutmeg, ginger
Combine ricotta cheese, egg and egg whites in a food processor or blender until smooth. Add remaining ingredients and process until well blended. Pour into prepared crust. Bake at 375 degrees for 50 to 60 minutes. Cool to room temperature. Chill 8 hours or overnight before serving.
8 Servings: 178 calories
Delicious served with 1/2 cup quinoa & chopped kale mixture, and can also be used as an appetizer. For extra zing, use sesame oil infused with chili pepper.
1/2 C rice vinegar
2T sesame oil
4 t reduced-sodium tamari
1 C pineapple juice concentrate
1/2 t ground ginger
1 t minced fresh garlic
1 lb. boneless skinless chicken breast
1 medium yellow bell pepper
1/2 red onion
8 cherry tomatoes, washed
8 medium mushrooms, washed
8 wooden skewers
Combine marinade ingredients in shallow backing dish and mix well. Soak wooden skewers in water 10 to 15 minutes.
Cut peppers and onions into 1”x1” pieces and set aside. Cut chicken into 1-oz. cubes.
Alternately skewer vegetables and chicken, placing 2 pieces of each vegetable and 2 cubes of chicken on each skewer.
Place kabobs in marinade, turn to coat evenly. Marinate covered for 2 hours in the refrigerator, turning occasionally.
Transfer kabobs to grill or broiler and discard marinade. Cook for 3-4 minutes on each side or until cooked through.
4 Servings (2 Kabobs): 340 Calories, 39 g Carb, 6 g Fat, 32 g Protein, 277 mg Sodium
1/3 cup orange juice
1 T olive oil
1 lb. Mahi Mahi, cut into 4 equal fillets
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro
Preheat grill or broiler.
In a shallow glass bowl, combine orange juice and olive oil. Add fish and marinate for 10 to 15 minutes. In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.
Grill or broil fish 3 to 5 minutes on each side or until just cooked. Serve each fillet with 1/4 cup mango salsa.
4 Servings: 140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium
Making tomato water sounds fancy, but all you do is collect the juices from chopped ripe tomatoes. It’s a delicious addition to seafood or any vinaigrette dressing.
1 lb. ripe tomatoes, chopped
1/8 t kosher salt (plus a pinch)
1T olive oil
12 sea scallops (about 1 lb.)
1/4 c fresh mint leaves
Place tomatoes in fine-mesh sieve set over a medium bowl; season with salt. Let sit, stirring occasionally, until about 3/4 cup tomato water has collected in bowl, 30-40 minutes.
Remove side muscle from scallops, pat dry. Heat oil in a large skillet over medium-high heat. Season scallops with a pinch of salt and sear until deeply browned, about 2 minutes. Turn and cook until just opaque on other side, about 30 seconds. Drain on paper towels 1 minute.
Divide scallops among large shallow bowls and spoon tomato water around. Squeeze lime over scallops; garnish with mint.
4 Servings: 153 Calories, 4 g Carbs, 4 g Fat, 19 g Protein, 405 mg Salt
– Adapted from Bonappetit
Here’s an easy and tasty recipe for BBQ-ing on Hot Summer Days!
Prep: 15 min. – Marinate: 4 hrs. – Cook: 14 min.
4 (6-oz.) center-cut loin pork chops (3/4 in. thick)
3 T minced shallots
2 garlic cloves, minced
1 T minced peeled fresh ginger
2 T low-sodium soy sauce
2 T dry white wine
2 T fresh lime juice
1-1/2 t brown sugar
Trim fat from pork. Combine pork and next 7 ingredients in a large zip-top
plastic bag. Seal and marinate in refrigerator 4 hours, turning bag
occasionally. Remove pork from bag, reserving marinade.
Place pork on grill rack coated with cooking spray; cook 7 minutes on
each side or until done, basting frequently with reserved marinate.
4 Servings: 240 Calories, 5 g Carbs, 12 g Fat, 30 g Protein
4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)
Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.
Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.
Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.
4 Servings: 202 Calories, 2 g Carbs, 2 g Fat, 30 g Protein
Click on the recipe below to get the full-sized version, and enjoy!
Try these homemade fiber cakes — similar to those at TJs, only better and less costly. You won’t feel hungry after eating one, and you get the fiber you need for under 100 calories.
2 cups wheat bran
2 tsp cinnamon
1 tsp baking powder
1/8 tsp salt
1/8 tsp nutmeg
1 cup apple juice
2 tsp honey
6 dried prunes, cut into small pieces
1 cup blueberries
Pre-heat oven to 400. Mix dry ingredients (save prunes & blueberries until end), then mix and add wet ingredients. Stir until incorporated, then add prunes and blueberries and fold in. Spoon mixture into muffin tin lined with paper cups — resulting muffin will not rise appreciably & retains same profile. Bake for 20-22 minutes. Remove from oven and cool. Refrigerate or freeze (recommendation: microwave before eating to bring out the flavor and texture). Makes about 8 muffins.