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Tag Archives: low-calorie

Balsamic Soy Pork Tenderloin

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  • 3/4 cup(s) low sodium soy sauce   
  • 1/4 cup(s) balsamic vinegar   
  • 1 Tbsp garlic powder   
  • 1 1/2 tsp crushed red pepper flakes   
  • 3 Tbsp maple syrup   
  •   1 pound(s) uncooked lean pork tenderloin   
  • 1 item(s) chicken bouillon cube   

Place everything except the pork loin in a large zipper baggie. Close and mix indredients in bag by moving them around. Open and put pork loin in. Marinate for 1 hr. Preheat oven to 400. Line a baking dish with foil. Put the pork loin in lined dish and add 1 cup of the marinade. Cover with foil. Place in oven for 25 minutes. Check for doneness. Allow to rest at least 10 minutes before serving to keep the juices in.

Serves 3.

7 WW PP+

Per Serving (excluding unknown items): 288 Calories; 5g Fat (17.2% calories from fat); 36g Protein; 23g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 2726mg Sodium.

Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates.


No Bake Energy Bites

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I sometimes wonder what a good snack would be that is beneficial to health rather than just something sweet. Here’s an easy recipe that has protein and a little sweet to it. I can definitely see this as a pre or post workout pick-me-up. I found it at Gimmesomeoven.

  • 1 cup(s) uncooked old fashioned oats   
  • 2/3 cup(s) unsweetened coconut flakes, toasted   
  • 1/2 Tbsp salted creamy peanut butter   
  • 1/2 cup(s) flax seed(s), ground   
  • 1/2 Tbsp milk chocolate chips   
  • 1/3 Tbsp honey   
  • 1 tsp vanilla extract   
  • Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls.

Makes 25 balls and each are 1 WW PP+ each! Yes! Just 1 point!!!!!!

Smoky Mountain Chicken

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This is one of my favorite go-to recipes. It’s easy and delicious. It also pairs with so many other things. ENJOY!

  •   8 oz boneless skinless chicken breast   
  • 4 Tbsp barbecue sauce   
  • 2 oz low fat shredded cheddar cheese   
  •   2 medium uncooked scallion(s), chopped   
  •   1 medium fresh tomato(es), diced

Spray baking dish with nonstick spray. Coat chicken with barbecue sauce. Bake in 400 degree oven for 15-20 minutes. When you are plating, top each chicken serving with 1 oz of shredded cheddar and scallions and tomatoes.

Serves 2. 

6 WW PP+

224 Calories; 6g Fat (23.4% calories from fat); 33g Protein; 8g Carbohydrate; 1g Dietary Fiber; 75mg Cholesterol; 496mg Sodium.

Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 1/2 Other Carbohydrates.

Potato & Ham Bake

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Wouldn’t this be wonderful with some asparagus, a salad or roasted vegetables?

  •   4 cup(s) uncooked potato(es)   
  • 1/4 cup(s) grated Parmesan cheese   
  • 6 oz cooked lean ham   
  •   1 cup(s)  uncooked onion(s), grated   
  • 1 cup(s) light cream   
  • 8 oz Kraft Natural Cheese, Mild Cheddar, Made with 2% Milk   
  •   2 cup Egg Beaters Original liquid egg   

Peel Preheat oven to 350. Spray a 9×9 pan with Pam. Peel & quarter the potatoes. Boil until tender. Drain and allow to cool. Combine cheese. In the pan, put a layer of potatoes and salt & pepper to taste. Top with ham and onions. Use enough cheese mixture to cover. Beat egg beaters and cream and pour half over mixture. Layer again with ingredients. Cover pan with foil. Bake for 45 minutes. Remove foil and continue baking for 15 more minutes. Allow to cool 15 minutes before serving.

Serves 8.

7 WW Pts. per serving

Per Serving (excluding unknown items): 250 Calories; 11g Fat (39.4% calories from fat); 19g Protein; 19g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 602mg Sodium.

Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Southwestern Salad Dressing

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I made this today and it was awesome!

4 tablespoons ranch salad dressing
1/4 teaspoon cayenne
1/4 teaspoon garlic powder
1 Tablespoon apple cider vinegar
1/2 tablespoon lime juice

Mix all ingredients well. You can adjust the cayenne and garlic powder to suit your own tastes.

Serves 2.

4 WW points.

Per Serving (excluding unknown items): 158 Calories; 16g Fat (87.8% calories from fat); 2g Protein; 3g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 335mg Sodium.

Exchanges: 0 Grain(Starch); 0 Fruit; 3 Fat; 0 Other Carbohydrates.

Cajun Chicken Pasta

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I love Cajun flavors. I can’t handle it daily but every now and then it is a good thing. I found this recipe on The Half baked Life and it sounds really good. It’s only 6 WW points, too!  Lemme know if you try it.

  1. 1/2 lb thin spaghetti
  2. 2 small chicken breasts, cubed
  3. 2 tsp Cajun seasoning, divided
  4. 1/4 tsp paprika
  5. 1/2 tsp pepper
  6. 1 tbsp. olive oil
  7. 1 1/4 cup chicken stock, divided
  8. 1 tbsp. butter
  9. 1 tbsp. flour
  10. 1/2 cup half & half
  11. 1/2 cup shredded mozzarella cheese
  12. 1/4 cup grated parmesan cheese
  1. Fill a pasta pot, or stock pot, with water and bring to a boil
  2. Cook spaghetti according to package directions, drain and set aside
  3. In a large bowl combine chicken, 1 tsp Cajun seasoning, paprika & pepper until chicken is evenly coated
  4. Heat olive oil in a large skillet
  5. Add in chicken and sauté chicken while slowing adding in 1/4 cup of chicken stock, cooking until chicken is no longer pink, then set aside
  6. In the same skillet melt butter
  7. Stir in flour, making a roux, making sure to cook for 2-3 minutes
  8. Slowly whisk in remaining 1 cup chicken stock and half & half
  9. Bring to a boil and remove from heat
  10. Whisk in cheeses, whisking until melted
  11. Add in spaghetti and chicken, tossing until pasta is completely coated
  12. Serve with a yummy salad
Serves 6
Each serving is only 6 WW+ points
Nutritional Info
  1. Calories 250 Calories from Fat 106 Total Fat 11.8g Saturated Fat 5.3g Trans Fat 0.0g Cholesterol 59mg Sodium 395mg Potassium 131mg Total Carbohydrates 14.3g Dietary Fiber 0.8g Sugars 1.0g Protein 21.0g

Balsamic Angel Hair & Chicken

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4 cups angel hair pasta, cooked and drained
28 oz can crushed or diced tomatoes
1 medium onion, diced
1 clove garlic, minced
1 tablespoon olive oil
1 teaspoon kosher salt
2 teaspoons black pepper
1 tablespoon Italian seasoning
6 ounces chicken, grilled
3 1/2 tablespoons balsamic vinegar

1. Heat skillet to medium high. Add in olive oil and onions and saute until translucent.

2. Add garlic and tomatoes and cook until tomato is soft and juices are coming out.

3. . Add salt, pepper and Italian seasoning and stir well.

4. Mix in balsamic vinegar and turn heat down to low and allow the flavors to meld.

5. Add chopped chicken into sauce mixture and turn off.

6. After about 10 minutes, toss pasta with sauce.

8 servings.

Per Serving (excluding unknown items): 241 Calories; 4g Fat (14.5% calories from fat); 9g Protein; 43g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 248mg Sodium.

WW points: 5

Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.