HEALTHY RECIPE GUIDE
Healthy new recipes to inspire you at
breakfast, lunch & dinner.
Breakfast
Asparagus and Swiss Cheese Frittata
Calories: 226 •
Fat: 11 g • Carb: 13 g •  Fiber: 3.5 g • Protein: 21 g • Sugar:
0g
Sodium: 276 (without added salt) • Cholest: 161.9
Ingredients:
 1/2 lb asparagus, tough ends trimmed off (sub spinach if
desired)
 1/2 cup shallots, chopped
 2 tsp butter
 3 large eggs
 5 large egg whites
 1 tbsp 1% milk
 2 tbsp fresh grated Pecorino Romano
 3 oz reduced fat Swiss cheese
 salt and fresh pepper to taste
Steam asparagus crisp and tender, about 3 to 4 minutes. Thinly slice on the diagonal into 1/2-inch pieces.
Preheat oven to 350°F.
Heat butter in a 10-inch oven safe skillet over medium heat. Stir in shallots and sauté until golden, about 4-5
minutes. Add steamed asparagus, salt and pepper.
In a medium bowl whisk eggs, egg whites, grated cheese, milk, salt, and pepper. Add the swiss cheese and
mix well.
Add eggs to the skillet making sure eggs cover the asparagus. Cook on medium for about 4 minutes, until the
edges begin to set. Move the skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely
cooked. Serve hot, cut into 4 to 6 equal wedges.
Skinny Overnight Oats in a Jar
Servings: 1 • Serving Size: 1 jar •
Calories: 243 • Fat: 10.6 g • Carbs: 35.4 g • Fiber: 8.5 g • Protein: 6 g • Sugar: 12 g Sodium: 94.7 mg
Ingredients:
 1/4 cup quick oats
 1/2 cup unsweetened almond milk (or skim, soy)
 1/4 medium banana, sliced (freeze the rest for smoothies!)
 1/2 tbsp chia seeds
 1/2 cup blueberries
 4-5 drops NuNaturals liquid vanilla stevia (or your favorite
sweetener)
 pinch cinnamon
 1 tbsp chopped pecans (or any nut)
Place all the ingredient in a jar, shake, cover and refrigerate overnight. Eat
microwave for 2 minutes. Add your favorite crunchy toppings such as nuts,
and enjoy the next day
Triple Berry Smoothie
Servings: 2 • Size: 1 cup •
Calories: 75.9 • Fat: 0.3 g • Protein: 9.4 g • Carb: 9.7 g • Fiber: 2.7 g • Sugar: 6 g
them raw or
granola, etc
Sodium: 40.3 mg
Ingredients:
 1/2 cup blackberries and raspberries
 5 medium strawberries
 1 cup crushed ice
 6 oz nonfat Greek yogurt
 few drops of liquid stevia for sweetness (Recommend: NuNaturals)
Put all ingredients in a blender and blend until smooth. Serve with a straw.
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
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
LUNCH & DINNER
Orange Chicken Takeout Makeover
Servings: 4 • Size: generous 3/4 cup
Calories: 288 • Fat: 9 g • Carb: 18 g • Fiber: 0.5 g • Protein: 32.5 g • Sugar: 9 g
Sodium: 463 mg • Cholesterol: 81 mg
Ingredients:
For the Orange Sauce:
 1/3 cup freshly-squeezed or bottled orange juice
 1/4 cup reduced sodium chicken broth
 2 tbsp soy sauce
 2 tbsp raw sugar
 1 tbsp sriracha, or more to taste
 1 tbsp rice vinegar
 1/4 teaspoon white pepper
 2 teaspoons corn starch
For the chicken:
 20 oz skinless, boneless chicken breast, cut into small cubes
 kosher salt, to taste
 1 1/2 tbsp corn starch
 1 tbsp sesame oil
 4 cloves minced garlic
 1-inch grated ginger
 1 teaspoon grated orange zest
 2 tbsp chopped scallions
 1/2 tsp sesame seeds, for garnish
Mix the orange sauce ingredients and set aside.
Season the chicken lightly with salt and coat evenly with corn starch, set aside.
Heat a pan on high heat, add 1 teaspoon of sesame oil and add half of the chicken. Cook 2 to 3 minutes on
each side until well browned, set aside. Add 1 teaspoon of oil and chicken and repeat cooking 2 to 3 minutes
on each side. Set aside with the rest of the chicken.
Add remaining teaspoon of oil and quickly stir-fry the minced garlic and ginger until fragrant, about 1 minute.
Add the orange zest then return the chicken to the pan. Quickly stir the chicken then add the orange sauce
and cook until the sauce thickens, about 1 to 2 minutes. Divide between 4 plates and garnish with the scallion
and sesame seeds. Serve over steamed vegetables.
Crock Pot Balsamic Pork Roast
Size: 3 oz pork
Fat: 12 g • Carb: 4 g • Fiber: 0 g • Protein: 21 g • Sugar: 3 g
mg • Cholest: 72 mg
Ingredients:
 2 pound boneless pork shoulder roast (sirloin roast)
 kosher salt, to taste
 1/2 tsp garlic powder
 ½ teaspoon red pepper flakes
 1/3 cup chicken or vegetable broth
 1/3 cup balsamic vinegar
 1 tablespoon Worcestershire sauce
 1 tablespoon honey
Servings: 8 •
Calories: 214 •
Sodium: 196
Directions:
Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker.
Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for
4 hours on High or 6-8 hours on Low. Once the pork is cooked and tender (it should shred easily with a fork),
remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into
the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.
Baked Spaghetti Squash Chicken Parmesan Boats
4 Serving Size: 1 boat • Old Points: 6 pts • Points+: 6 pts
Servings:
Calories:
326 • Fat: 8 g • Protein: 29 g • Carb: 35 g • Fiber: 7 g • Sugar: 10 g
Sodium: 318.5 mg (without salt)
Ingredients:
 2 small/medium ripe spaghetti squash
 salt and fresh pepper, to taste
 4 thin chicken cutlets, about 3 oz each
 pinch garlic powder
 1/4 tsp oregano
 2 cups marinara sauce, warm
 1 cup part skim shredded mozzarella (Polly-o)
Directions:
Preheat oven to 350°. Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon. Place on a baking sheet,
cut side up and sprinkle with salt and pepper.
Roast about an hour or until the skin gives easily under pressure and the inside is tender. If you prefer the microwave, cut
squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover.
Microwave 8-9 minutes. Meanwhile, while the squash is roasting, season chicken cutlets with salt, pepper, garlic powder and
oregano.
Heat a grill pan (or a George formal grill) over medium-high heat, when hot grill chicken on both sides until cooked through,
about 3-5 minutes. Set aside on a dish.
Remove the spaghetti squash from the oven or microwave and carefully fluff the spaghetti-like strands on each half with a fork,
leaving the squash in the shell.
Season with salt and pepper, then spoon about 1/4 cup marinara in each boat.
Slice the chicken on the diagonal and place each piece on top of each squash half. Top the chicken with 1/4 cup each of
remaining marinara sauce, then top with cheese and place back into the hot oven and cook until the cheese is melted and the
sauce is hot, about 12 minutes. Garnish with fresh basil and serve with parmesan cheese on the side if desired.
Cilantro Lime Tilapia Tacos
Servings: 4 • Serving Size: 2 tacos • Old Points: 7 pts • Points+: 8 pts
Calories: 319 • Fat: 12 g • Protein: 26.5 g • Carb: 33.7 g • Fiber: 9.7 g •
Sugar: 3.6 g
Sodium: 76.2 mg (without salt)
Ingredients:
 1 lb tilapia fillets, rinsed and pat dried
 1 tsp olive oil
 1 small onion, chopped
 4 garlic cloves, finely minced
 2 jalapeño peppers, chopped (seeds removed for less heat)
 2 cups diced tomatoes
 1/4 cup fresh cilantro, chopped
 3 tbsp lime juice
 salt and pepper to taste
 8 5-inch white corn tortillas (I used La Tortilla Factory Fiber & Flax)
 1 medium haas avocado, sliced
 lime wedges and cilantro for garnish
Directions:
Heat olive oil in a skillet. Sauté onion until translucent, then add garlic. Mix well.
Place tilapia on the skillet and cook until the flesh starts to flake. Add jalapeño peppers, tomatoes, cilantro
and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish with the spoon to get
everything mixed well; season to taste with salt and pepper.
Meanwhile, heat tortillas on a skillet a few minutes on each side to warm (no oil needed). Serve a little over
1/4 cup of fish on each warmed tortillas with a slice or 2 of avocado and enjoy!
Baby Spinach Salad with Honey Roasted Butternut Squash, Pumpkin Seeds,
Gorgonzola and Dried Cherries
Servings: 4 • Serving Size: 1/4th of salad
Fat: 13.7 g • Protein: 7.4 g • Carb: 26.6 g • Fiber: 5.5 g •
Sodium: 159.8 mg
Calories: 241.6 •
Sugar: 8.4 g
Ingredients:
 1 1/4 lbs butternut squash, peeled and diced 3/4-inch
 1 tbsp olive oil
 1 tbsp honey
 kosher salt and freshly ground black pepper
For the vinaigrette:
 1 1/2 tbsp olive oil
 1 1/2 tbsp white balsamic vinegar
 1 tbsp honey
 1/2 tbsp minced shallots
 2 tsp Dijon mustard
 salt and fresh black pepper
For the salad:
 5 oz baby spinach, washed and spun dry
 1/4 cup raw, hulled pumpkin seeds
 3 tbsp dried cherries
 1/4 cup reduced fat crumbled gorgonzola
Directions:
Preheat the oven to 400°.
In a large bowl, toss the butternut squash with 1 tablespoon of olive oil, 1 tablespoon honey, salt and fresh ground pepper.
Place on a baking sheet and roast in the center of the oven for 20 - 25 minutes, turning half way, or until tender. When
done, remove from the oven and let it cool to room temperature.
Meanwhile, combine the vinegar, shallots, remaining honey, mustard and whisk in oil, pinch of salt black pepper.
Divide the spinach on 4 plates and top each salad with the roasted butternut squash, pumpkin seeds, dried cherries, and the
crumbled gorgonzola cheese. Drizzle the dressing over each salad and serve immediately.
Stuffed Pepper Soup
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g (without salt)
Ingredients:
 3 cups cooked brown rice (omit for paleo diet)
 1 lb 95% lean ground beef
 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
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1 3/4 cups tomato sauce
2 cups reduced sodium, fat-free chicken broth
1/2 tsp dried marjoram
salt and fresh pepper to taste
Directions:
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.
All recipes included are courtesy of Skinnytaste.com.
Some other recipe websites that can help you keep things fresh in the kitchen:
Cookinglight.com- Tons of recipes with great photos. Each recipe lists the nutritional
information so you can count calories or keep track of your fiber intake. Not big on the
internet? Grab a copy of the magazine at your grocery store.
Eatingwell.com- A site dedicated to eating healthy and home chefs, many of the photos
show what the recipes look like when one of us home chefs gives it a try!
FitnessMagazine.com- Healthy recipes and exercise tips. They’ve got you covered in both
areas!