Spinach Tortellini Soup

This recipe combines three of my favorite things...pasta, spinach, and soup. It is a lighter broth based soup that is perfect paired with a salad or sandwich on a cool fall day. 

• 2 tsp butter (I use unsalted)
• 2 stalks of celery, chopped
• 1 small onion, chopped
• 1 carrot, peeled & chopped
• 2 cloves of garlic, minced
• 8 cups fat free chicken broth (I used reduced sodium)
• 3 cups water
• 1 small Parmigiano Reggiano Rind (optional)
• 18 oz spinach cheese tortellini (Buitoni)
• 1/2 tsp fresh ground pepper
• 1/2 tsp ground nutmeg
• 2 cups baby spinach
• salt to taste
• Parmigiano Reggiano, grated

Directions:

In a large pot, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.

Add the chicken broth, water, rind and increase heat to medium-high and bring to a boil. When broth boils, add salt (to taste), pepper and nutmeg. Stir to combine. Reduce heat to low and add tortellini. Simmer until tortellini cooks to al dente.

Once cooked, remove the rind, and add the baby spinach. Stir to combine. Garnish with freshly grated Parmigiano Reggiano!

This recipe makes 12 cups of soup. 

1 serving (1 1/2 cups): 227 calories, 5.3g fat, 33.8g carbs, 0.9g fiber, 11.3g protein. 

 Sometimes I like to add some leftover shredded chicken breast meat and/or extra veggies like carrots and celery. It makes for a really tasty and healthy meal.

Pink Lemonade Confetti Cupcakes

With all the celebrations that are taking place in our family lately (birthdays, bridal showers, etc), we have had tons of sweets around. With these celebrations come cakes and even though my taste buds are saying, "Yum! Cupcakes!" my waistline is screaming, "don't forget that you're in a wedding in a month!" I came across this recipe on Pinterest from SkinnyTaste that I just had to share. These are festive and delicious, but won't completely screw up your diet plans.

• 18.25 oz box confetti cake mix, I used Duncan Hines
• 2 1/2 tsp powdered sugar-free pink lemonade mix
• 1 cup water
• 1 tbsp vegetable oil
• 1/4 cup unsweetened applesauce
• lemon zest from half of a lemon
• 2 drops pink food coloring (optional)
• confetti sprinkles, optional                                                                                                       Preheat the oven to 350 degrees F.  Line cupcake tins with 24 paper liners. Stir together the water and pink lemonade powder.  Combine the cake mix, pink lemonade mixture, applesauce, lemon zest, food coloring and oil in a large bowl and with an electric mixer, mix until all the ingredients are thoroughly combined. Pour the batter into the prepared cupcake pans.  Add sprinkles if using and bake in the oven for 22 minutes, or until a toothpick inserted into the center of the cupcakes comes out clean. Cool completely on wire racks before serving.

 This recipe makes 24 cupcakes. Each cupcake contains: 97 calories, 2.3g fat, 17.3g carbs, 1g protein, 10g sugar, 104mg sodium. 

Stuffed Pepper Soup

I had this at a restaurant a few weeks ago and fell in love with it. This is a simple, broth based soup, but it packs so much flavor and is super filling. 

• 3 cups cooked brown rice
• 1 lb 95% lean ground beef or ground turkey
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped red bell pepper
• 1 cup finely diced onion
• 3 cloves garlic, chopped
• 2 cans (14.5 oz each) cans petite diced tomatoes (I used no salt added)
• 1 3/4 cups tomato sauce (I use no salt added)
• 2 cups reduced sodium, fat-free chicken broth
• 1/2 tsp dried marjoram
• salt and fresh pepper to taste

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice. Makes 8 cups. 

1 serving (1 1/3 cups): 261 calories, 5g fat, 37g carbs, 4.7g fiber 17.6g protein, 600mg sodium (before using low sodium products)

 

Lemon Feta Chicken with Oregano

I love, love, love this chicken recipe! It is quick, simple, and delicious. My family if Greek so I get pretty excited when I hear the words chicken, lemon, and Feta used in the same recipe title! 

8	skinless chicken thighs
	juice of 1 lemon
2	tsp garlic powder
3	tsp oregano
	salt and fresh ground pepper
⅓	cup feta cheese, crumbled

 Preheat oven to 375°. Trim all fat off chicken. Season chicken with salt, pepper, oregano, and lemon juice. Place in a roasting pan and bake for about 35 - 40 minutes. When chicken is cooked, remove from the oven and sprinkle with feta. Broil on low for about 2-3 minutes, until cheese is golden brown (careful not to burn). Serves 4. 

2 chicken thighs: 204 calories, 8g fat, 29g protein, 2.2g carbs, 0.5g fiber, 5 WW points (both old system and points plus).

I love using this chicken on top of a Greek salad, served on pita bread as a gyro with lettuce, feta, sliced olives, tomato, and Greek yogurt, or along side some zucchini sauteed in olive oil and garlic. 

Sometimes I also add sun-dried tomatoes or roasted red peppers in with the feta cheese for incredible flavor and color. 

 

Zucchini Brownies

I know I said earlier that I typically choose salty snacks over sweets, but that does not mean that I do not crave a chocolatey brownie from time-to-time. With this recipe, you can have your brownie and still keep your diet on track. Check it out! 

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

Preheat oven to 350 degrees. Grease and flour an 9x13 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. Makes 24 brownies. 

 

1 Brownie: 123 calories, 2g fat, 0mg cholesterol, 177mg sodium, 25.6g carbs, 1.6g fiber, 2g protein. 

 

Salty Low Calorie Snacks

I have always been a person to choose salty snacks over sweets. Unfortunately, these snacks do not usually love me back because they typically consist of items like chips, cheese with buttery crackers, etc. Here is a list of healthier salty snack options I found on Pinterest that can help us stay on track! 

1. Pumpkin Seeds: This is a snack I make every year after we carve our Jack O' Lanterns. Instead of discarding the seeds, I rinse them in cold water and set them on a piece of wax paper to dry. Then I transfer them onto a baking sheet, sprinkle them with a little bit of sea salt, and bake them at 350 degrees until they are golden brown. These are packed with good stuff like magnesium, protein, and iron. 1/4 cup of these seeds contain only 71 calories, 3g fat, and 247mg sodium. 

2. Edamame: 1/2 cup in the shell with a dash of sea salt contains about 90 calories, 4g fat, 168mg sodium, fiber, calcium, iron, and loads of cholesterol-lowering soy protein. 

 3. Reduced-Fat Triscuit Crackers: I absolutely love these topped with low-fat cheese and grapes or tuna salad made with Greek yogurt and celery. Six crackers contain 98 calories, 2g fat, 135mg sodium. In addition, the whole-grain provides 3g of fiber per serving. 

4. Pringles Original 100 Calorie Packs: Grab your childhood by the pre-portioned packaged and enjoy this salty snack for only 100 calories, 6g fat, 110mg sodium. 

5. Snyder's Sourdough Hard Pretzels: One ounce contains 100 calories, 0g fat, 240mg sodium. 

 

No-Fry Fries

This is one of my major weaknesses! I LOVE fries! This is one of Gwyneth Platrow's recipes and, although you should still keep your portions in check, it allows you to curb your craving for French fries without ruining your diet. 

• 2 large russet potatoes (2/3 lb each), peeled
• 2 tablespoons olive oil
• 3/4 teaspoon coarse sea salt

 Heat oven to 450°. Cut potatoes in half horizontally; cut each half into 1/3-inch-thick fries and place in a bowl of cold water. Remove from water and dry thoroughly. Toss with oil and sprinkle with salt. Place fries on a cookie sheet. Roast until browned and cooked through, turning occasionally, 25 minutes.

175 calories per serving, 7 g fat (1 g saturated), 27 g carbs, 2 g fiber, 3 g protein