Broccoli Grape Salad – Healthy To Fit

This salad has been a family favorite for years. Although the combination of ingredients may seem strange, this dish is absolutely delicious!

This salad is great to bring to a party, but is best made the night before. Letting the salad sit overnight in the refrigerator is key to the melding of the flavors.

Serves 12

Ingredients

  • 1-1/2 bunches fresh broccoli ( at least 4 c. ) cut into florets
  • 4 c. red seedless grapes
  • 4 green onions, thinly sliced
  • 6 strips Oscar Mayer fully cooked bacon, cooked crisp and crumbled
  • 1 c. light mayonnaise
  • 1/3 c. sugar
  • 1T. white vinegar
  • 1 c. cashews

Instructions

Place first four ingredients in a large bowl. In a medium bowl, combine mayonnaise, sugar and vinegar. Pour over broccoli mixture, stir to coat. Cover and refrigerate several hours or overnight. Just before serving add cashews and toss to mix.

Greek Yogurt Chicken Salad Sandwich

Greek Yogurt Chicken Salad Sandwiches are bursting with flavor, thanks to tart diced apples, sweet grapes, and crunchy almonds!

Ingredients

  • 1 pound cooked chicken breast, shredded
  • 1/2 cup diced red onion
  • 1/2 cup diced apple
  • 2/3 cup grapes, halved
  • 1/3 cup dried cranberries
  • 1/4 cup sliced almonds
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon freshly squeezed lemon juice, or more, to taste
  • 1/2 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper
  • 4 rolls ciabatta bread, toasted, for serving

Instructions

  • In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries or currants, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste.
  • Serve sandwiches on ciabatta bread with chicken mixture.

Nutrition Facts

Servings 4
Amount Per Serving
Calories 512
Total Fat 10.1g
Saturated Fat 0.9g
Sodium 997.0mg 
Total Carbohydrate 81.4g
Dietary Fiber 5.4g
Sugars 15.2g
Protein 51.5g

Caesar Asparagus, Low Calorie, Big on Deliciousness

I’ve never been so excited about a vegetable dish before but this one is worth raving about!

Ingredients

1 pound asparagus (I used 1 bundle from Trader Joe’s) trim the ends

1 slice multi-grain or whole wheat bread, I used Milton’s Original Healthy Multi-Grain bread

2 teaspoons extra virgin olive oil

Cooking spray, I used olive oil cooking spray for this recipe

Salt and pepper, to taste

1½ tablespoons Girards Light Caesar Dressing or Cardini’s, see shopping tip

1 tablespoon Parmesan cheese, grated or shredded

Directions

1. Preheat oven to 425 degrees.

2. Toast bread and cut into bite size pieces. Coat a pan with cooking spray. Place asparagus on pan along with diced toasted bread. Drizzle 2 teaspoon of olive oil over the top. Using hands, toss well to coat asparagus and bread cubes. Sprinkle with a little salt and pepper. Roast in oven for about 6-8 minutes until asparagus is tender-crisp and bright green in color. Remove from oven.

3. Place asparagus in serving dish. Sprinkle croutons all over asparagus. Drizzle dressing over top and sprinkle with 1 tablespoon cheese.

Makes 4 servings (about 4-5 spears each)

Nutrition Facts

for 1 serving (about 4-5 spears each)
95 calories
4g fat
1g sat fat
3mg chol
5g protein
11g carbs
3g fiber
278mg sodium
2g sugar

Broccoli Cheddar Quinoa Cups

Broccoli Cheddar Quinoa Bites are bite-sized, protein-packed mini mac and cheese muffins made with quinoa, broccoli and cheddar cheese.  Easy to make, great for kids! {gluten free}

Ingredients

1 cup cooked quinoa
3 eggs
1 cup broccoli, finely chopped
1/2 cup Cheddar cheese, finely chopped or grated
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray

Directions

Preheat the oven to 375 degrees F.

In a bowl, mix all the ingredients together.

Spray muffin molds with cooking spray then fill up each mold with the quinoa mixture.

Bake them in the preheated oven for 30 minutes or until they are cooked through.

Nutrition Facts

Yields: 6 cups
Serving Size: 1 quinoa cup
Calories: 118
Total Fat: 6 g
Saturated Fat: 3 g
Trans Fat: 0 g
Cholesterol: 93 mg
Sodium: 165 mg
Carbohydrates: 8 g
Dietary Fiber: 1 g
Sugars: 0 g
Protein: 7 g

Grilled Lemon Garlic Zucchini

Lemon Garlic Grilled Zucchini -Delicious, and the perfect balance of tender and crisp with a lemon garlic sauce that is bursting with flavor in every bite!

Ingredients

  • 1/4 cup unsalted butter, melted
  • 3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • Juice of 1 lemon
  • Kosher salt and freshly ground black pepper, to taste
  • 2 medium zucchini, cut diagonally into 1/2-inch-thick slices
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • In a small bowl, whisk together butter, garlic, Italian seasoning and lemon juice; season with salt and pepper, to taste. Brush zucchini slices with butter mixture.
  • Heat a grill pan over medium high heat. Add zucchini in a single layer and grill until charred on both sides and just beginning to soften, about 2 minutes per side.
  • Serve immediately, garnished with parsley, if desired.
Nutrition Facts
Servings Per Container 4
Calories 125.3
Total Fat 11.8g
Saturated Fat 7.4g
Trans Fat 0.6g
Cholesterol 30.5mg
Sodium 10.9mg
Total Carbohydrate 5.2g
Dietary Fiber 1.1g
Sugars 2.8g
Protein 1.5g

Buffalo Chicken Strips – Healthy To Fit

How to make delicious, quick, and satisfying Buffalo Chicken Strips using easy pantry ingredients!

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chili powder
  • 1/8 tsp black pepper
  • 1/2 tbsp oil
  • 8 strips chicken tenderloin (12.5 oz)
  • 1/4 cup Frank’s Hot Sauce
  • 4 celery stalks, trimmed to 4 inch strips
  • optional: 1/2 cup skinny blue cheese dressing

Directions

Combine garlic powder, paprika, chili powder and black pepper in a medium bowl. Season chicken with spices and toss to evenly coat the chicken.

Heat half of the oil in a large non-stick sauté pan over medium-high heat, when hot add half of the chicken and cook until golden, about 3-4 minutes, turn chicken and cook until center is no longer pink. Set aside; repeat with remaining oil and chicken.

Pour the hot sauce over the chicken tossing well. Serve with celery sticks and blue cheese dressing if desired.

Servings: 4 – Size: 2 strips

Calories: 111 – Fat: 2 g – Carb: 2 g – Fiber: 1 g – Protein: 21 g – Sugar: 0 g
Sodium: 640 mg  – Cholest: 43 mg

Healthy Carrot Cake – Healthy To Fit

Irresistibly moist and secretly healthy carrot cake.

Ingredients

Cake

1/2 cup fat-free egg product
1/3 cup canola oil
1/3 cup canned pumpkin (not pumpkin pie mix)
1/4 cup fat-free (skim) milk
1 teaspoon vanilla
1 cup Gold Medal™ all-purpose flour
1/2 cup Gold Medal™ whole wheat flour
1 1/4 cups granulated sugar
1 1/2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 cups shredded carrots (about 4 medium)

Frosting

4 oz (half of 8-oz package) 1/3-less-fat cream cheese (Neufchâtel), softened
2 tablespoons butter or no-trans-fat 68% vegetable oil spread stick, softened
1 1/2 teaspoons vanilla
2 cups powdered sugar
1/2 to 2 teaspoons fat-free (skim) milk
1/3 cup chopped pecans

Directions

  • 1 Heat oven to 350°F. Spray bottoms only of two 8-inch round cake pans with cooking spray. In large bowl, mix egg product, oil, pumpkin, 1/4 cup milk and 1 teaspoon vanilla with electric mixer on low speed until well blended.
  • 2 Add all remaining cake ingredients except carrots. Beat on low speed 30 seconds or until well blended. Stir in carrots. Pour batter evenly into pans.
  • 3 Bake 28 to 33 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Carefully run knife around sides of pans to loosen; remove from pans to cooling racks. Cool completely, about 1 hour.
  • 4 In medium bowl, beat cream cheese and butter with electric mixer on medium speed until creamy. On low speed, beat in 1 1/2 teaspoons vanilla until well blended. Beat in powdered sugar, 1 cup at a time, until smooth. If necessary, add milk, 1/2 teaspoon at a time, until frosting is desired consistency. Spread frosting between cake layers and on top. Sprinkle with pecans.

Nutrition Information

16 Servings

Serving Size: 1 Serving
Calories 280
Total Fat 10g
Saturated Fat 2 1/2g
Cholesterol 10mg
Sodium 190mg
Total Carbohydrate 50g
Dietary Fiber 1g
Sugars 31g
Protein 3g

Low-Fat Zucchini Brownie

I made you guys something healthy. FINALLY. Zucchini Brownies. Sounds weird, right? Yeah. I hear you. But. Let me just say…these are so incredibly moist and fudgy AND flour-less and healthy! All in one bowl! Hello low carb lovers!

Number of Servings: 24

Ingredients

1/2 cup applesauce

    2 small or medium bananas mashed
    1 1/2 cup sugar
    2 tsp. vanilla extract
    1/2 cup cocoa powder
    1 1/2 tsp. baking soda
    1/2 tsp salt
    2 cups finely shredded zucchini
    2 cups all purpose flour
    1/2 cup walnut pieces

Directions

Preheat oven to 350 degrees F. Grease and flour an 9×13 inch baking pan.
In a large bowl, mix together the applesauce, mashed bananas and sugar. Add vanilla and cocoa and mix together. Then add baking soda, salt, and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into a prepared pan. Bake for 25 minutes until brownies spring back when gently touched.

 

Nutritional Info

  • Servings Per Recipe: 24
  • Amount Per Serving
  • Calories: 121.8
  • Total Fat: 2.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 177.2 mg
  • Total Carbs: 25.6 g
  • Dietary Fiber: 1.6 g
  • Protein: 2.0 g

Skinny Sangria – Healthy To Fit

This Skinny Sparkling Sangria is the ULTIMATE summer cocktail! Loaded with fruit and packed with flavor, this sparkling sangria is sweet, refreshing, and perfect for summer!

Ingredients

1 bottle red wine
2 cups Tropicana® Trop 50® Orange Juice, chilled
2 oranges, sliced in rounds
2 cups fresh strawberries, quartered
6-oz container fresh raspberries
6-oz container fresh blackberries

Directions

1 In a pitcher add the wine and orange juice; stir together.
Add the fruit and chill pitcher for 1-2 hours.
2 Serve over ice.

Nutrition Information

Per Serving: (4 ounces)
Calories: 104
Calories from fat: 3
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Carbohydrates: 13g
Fiber: 3g
Sugar 7g
Protein: 1g

Corn Chowder – Healthy To Fit

Corn chowder is an ultimate comfort foods and it’s much easier than you think to make; you can adapt chowders and anything from crab meat to smoked fish.

Ingredients:

1 1/2 teaspoons canola oil
2 large onions, chopped
1 stalk celery, chopped
1 red bell pepper, diced
3 cloves garlic, minced
1/2 teaspoon ground cumin
3 1/2 cups reduced-sodium chicken broth
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 bay leaf
2 cups frozen corn kernels
1 potato, peeled and diced
2 tablespoons cornstarch
1 12-ounce can nonfat evaporated milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper

Directions:

1. Heat oil in a large heavy saucepan over low heat. Add onions and cook, stirring, for 5 minutes. Add celery, bell pepper, garlic and cumin; cook, stirring, for 2 to 3 minutes. Add broth, thyme and bay leaf and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
2. Add corn and potatoes, return to a simmer and cook until all the vegetables are tender, 5 to 10 minutes. Place cornstarch in a small bowl, slowly add evaporated milk, stirring until smooth. Stir into the soup and return to a simmer. Cook, stirring, until thickened, about 2 minutes. Discard the bay leaf. Season with salt, pepper and cayenne.

Makes 6 Servings (1 Cup Per Serving)

Nutritional Info Per Serving: 200 calories; 2 g fat; 5 mg cholesterol; 38 g carbs; 10 g protein; 4 g fiber; 208 mg sodium