Broccoli and Cheese Mini Egg Omelets

Servings: 4 1/2 • Size: 2 omelets • Old Points: 4 • Weight Watcher Points+: 4
Calories: 167 • Fat: 8.5 g • Carb: 5 g • Fiber: 2.5 g • Protein: 18 g • Sugar: 0 g
Sodium: 317 mg (without the salt) • Cholest: 170 mg  

Ingredients: 

• 4 cups broccoli florets
• 4 whole large eggs
• 1 cup egg whites
• 1/4 cup reduced fat shredded cheddar (Sargento)
• 1/4 cup good grated cheese like pecorino romano
• 1 tsp olive oil
• salt and fresh pepper
• cooking spray

Directions: 

Preheat oven to 350°. Steam broccoli with a little water for about 6-7 minutes.
When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.

In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over broccoli until a little more than 3/4 full. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately. Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Coconut Green Smoothie

Yield: Serves 1

A healthy green smoothie with a coconut kick!

ingredients:

1/2 cup coconut milk
1/2 cup plain Greek yogurt (we use Chobani)
1 cup spinach
1 large banana, peeled
1 large green apple, cored, peeled and chopped
2 tablespoons shaved coconut
1 cup ice

directions:

1. Put the coconut milk, yogurt, spinach, banana, apple, coconut, and ice in a blender. Blend until smooth. Serve immediately.

Slow cooker salsa chicken

15K+

Want an easy and tasty recipe that will last all week?  Salsa chicken is very easy to make and can be easily tailored to your taste buds.  You can serve this chicken over brown rice, use it on a salad or wrap it up in a clean tortilla!

Ingredients:

3-4 lbs of boneless, skinless chicken breasts

4 large diced tomatoes

1.5 cups (roughly) of your favorite salsa

2 tbsp garlic powder

2 tbsp red pepper flakes

1 tbsp black pepper

1 tsp cayenne pepper (if you want to make it spicy)

Directions:

1. Place chicken in crock pot and all remaining ingredients.

2. Cook on low for at least 7 hours.

3. After 7 hours, shred the chicken in the crock pot and let it cool before placing it in a container.

He & She Tip: Add sliced onion, bell peppers, cilantro, lime, or your favorite pepper to enhance the flavor.

Macros (based on a 6 oz serving):

Calories: 160

Fat: 2 g

Carbs: 2 g

Protein: 36 g

Cookie Dough Yogurt

Ingredients

➡3/4 cup plain Greek yogurt, 1 tbsp nut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.

Directions:

➡Combine Greek yogurt with the nut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!
Share this recipe with someone who might enjoy it!!!
both my husband and I just took this down like a champ!

Autumn Fruit Salad with Cinnamon Greek Yogurt Dressing

Make-ahead tip

The salad tends to get a little watery if it sits for long, so I recommend keeping the dressing and the salad separate until right before serving. If you cut your fruit far ahead of time, try tossing it with a little fresh lemon juice to help keep it from browning.

Make-ahead tip

The salad tends to get a little watery if it sits for long, so I recommend keeping the dressing and the salad separate until right before serving. If you cut your fruit far ahead of time, try tossing it with a little fresh lemon juice to help keep it from browning.

Crisp apples, sweet pears, and juicy grapes combined with sweet-spiced, creamy dressing - and then sprinkled with a few chopped pecans for crunch. Oh, happy harvest!

yield: 4-6 SERVINGS

 

prep time: 15 MINUTES

 

total time: 15 MINUTES

INGREDIENTS:

• 2 medium Bartlett pears (or other ripe but firm pears), diced
• 2 medium apples (a fresh, crisp variety like honeycrisp, cripps, or pink lady is best), diced
• 1 cup red grapes, halved
• 1/3 cup Greek yogurt
• 2 teaspoons freshly grated lemon zest (from 1 medium lemon)
• 1 tablespoon fresh lemon juice (from the zested lemon)
• 2 tablespoons pure maple syrup (can substitute honey)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoons ground nutmeg
•  1/3 cup pecans(optional), chopped

DIRECTIONS:

1. Place pears, apples, and grapes in a large bowl. Toss gently to combine. Set aside.
2. To a small bowl, add the yogurt, lemon zest, lemon juice, maple syrup, vanilla, cinnamon, and nutmeg. Use a wire whisk to blend well.
3. Drizzle dressing over the fruit. Toss gently until fruit is coated. Scoop into bowls and sprinkle with pecans. Serve immediately.

HEALTHY SWEET POTATO CASSEROLE

Ingredients

• 4 to 5 medium sweet potatoes, cooked
• 1/2 cup honey or agave
• 1/2 cup vanilla almond milk
• 2 large eggs
• 1 tsp vanilla
• 1/2 tsp cinnamon
Topping:
• 1/2 cup brown sugar
• 1/3 cup whole wheat flour (I used Bob's Red Mill Whole Wheat Pastry Flour)
• 1/4 cup soft butter
• 1/2 cup chopped pecans

Instructions

In a blender, add peeled sweet potatoes, honey/agave, milk, eggs, vanilla, and cinnamon. Blend until smooth.

Light spray 9x13 baking pan with olive oil cooking spray. Pour sweet potato mixture into prepared pan.

Combine topping ingredients and sprinkle evenly over the top.

Reduce oven to 350 F and bake for 30 to 35 minutes until top is golden brown.

Roasted Vegetables

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 6 servings

INGREDIENTS

2 cup broccoli florets
2 cups cremini mushrooms
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste (don't put this in next time)
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
Kosher salt and freshly ground black pepper, to taste

INSTRUCTIONS

Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
Place into oven and bake for 12-15 minutes, or until tender.*
Serve immediately.
NOTES

*Baking time may need to be adjusted depending on the thickness of the vegetables.

Mini Garlic Monkey Bread

Yield: 12 servings

Ingredients

2 (7.5-oz) cans refrigerated buttermilk biscuits
6 Tablespoons butter, melted
4 cloves garlic, minced
2 Tablespoons dried parsley
1/4 cup grated Parmesan cheese, plus more for garnishing.
Instructions

Preheat oven to 400 degrees F. Lightly spray a 12-cup muffin tin with cooking spray.
With a knife, cut each biscuit into quarters and place in a bowl. Add the butter, garlic, parsley, and 1/4 cup Parmesan cheese. Pour mixture over biscuit pieces and gently toss together until everything is evenly coated.
Place 4 to 5 biscuit pieces in each muffin cup. Sprinkle with additional Parmesan cheese.
Bake for 9-12 minutes, or until golden. Serve warm.

Yummy Fresh Cranberry Salsa

YIELD: MAKES ABOUT 4 CUPS OF SALSA

If your blender or food processor is on the small side and doesn't chop up large batches of ingredients very well, consider chopping the ingredients separately or in batches and then combining in a bowl.

INGREDIENTS

• 1 12-ounce package fresh cranberries
• 1 granny smith apple, peeled, cored and chopped
• 1/4 medium red onion, peeled and roughly chopped
• 1/2 large red pepper, roughly chopped
• 3/4 cup granulated sugar
• 1/3 cup no-sugar added applesauce
• 1 tablespoon fresh lime juice
• 1/4 cup fresh cilantro
• 1 jalapeno, seeded and diced (use the seeds if you want more heat)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

DIRECTIONS

1. Combine all the ingredients in a food processor or blender and pulse until combined (and it is the texture you want).
2. Refrigerate for at least 2 hours to give the flavors a chance to meld. It can be made and refrigerated for up to a week or longer.
3. Serve with tortilla chips.