Not-So-Pretty Spaghetti Squash and Cheese

This meal may not look pretty, but trust me, it's on par with macaroni and cheese for how little calories it is!

INGREDIENTS:

• 1 c. Spaghetti Squash, prepared
• 1/3 c. Cheddar Cheese, shredded
• 1 TBSP Chobani Plain Greek Yogurt
• Salt
• Pepper

DIRECTIONS:

1. After your spaghetti squash is cleaned, cooked, and prepared, attempt to salt and pepper to taste.
2. Then add the yogurt and stir it in until it's blended.
3. Do the same with the shredded cheese.
4. Heat in the microwave for 15-30 seconds to help melt cheese.
5. Stir some more, adding salt and pepper to taste.

NUTRITION:

• CALORIES: 158
• CARBS: 12
• FAT: 4
• PROTEIN: 7
• SUGAR: 5
• FIBER: 2

Spaghetti Squash Spaghetti

INGREDIENTS:

• 1 c. Spaghetti Squash, cooked
• 1/3-1/4 c. Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1-2 TBSP Onions, chopped
• 1/3 c. Portabello Mushrooms, chopped
• Salt
• Pepper

DIRECTIONS:

1. In a warm pan on medium heat, saute the onions and mushrooms until slightly limp.
2. After having cooked, cut, and prepared your spaghetti squash, place it in a bowl and add the marinara sauce and stir.
3. Place in microwave for 30 seconds to warm up the sauce.
4. Add onions, mushrooms, and salt and pepper to taste. Mix well.

NUTRITION:

• CALORIES: 91
• CARBS: 14
• FAT: 2
• PROTEIN: 3
• SUGAR: 8
• FIBER: 3

Whole Wheat Bread Buns Pizza

INGREDIENTS:

• 1 Whole Bun of Nature's Own - 100% Whole Wheat Sandwich Thins
• 2 TBSP Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1/4 c. chopped Portabello Mushrooms *
• 1/8 c. chopped Onions *
• 35 calories worth meat of your choosing, cooked (I used 2 slices of Hormel Fully Cooked Bacon)
• Salt, to taste
• Pepper, to taste
• Basil, to taste
• Oregano, to taste
• Garlic Salt, to taste

*You may substitute these with toppings of your choosing, just note that the calories will change!


DIRECTIONS:

1. Heat oven to 350° F.
2. Spray two circles on baking pan, large enough for the two slices of bread, with non-stick cooking spray.
3. Place slices on top of the cooking spray and evenly distribute the marinara sauce.
4. Add a touch of each spice on top of the sauce, then begin to add your toppings.
5. Add a touch of each spice again on the tippy-top, to taste. The sandwich thins and marinara sauce are naturally on the sweet side, so you may want to add or neglect spices, depending on your preferences.
6. Cook for 10-15 minutes, or until buns are crisp.

NUTRITION:

• CALORIES: 174
• CARBS: 26
• FAT: 5
• PROTEIN: 10
• SUGAR: 6
• FIBER: 6

Chicken Lettuce Wrap with Dressing

(Couldn't resist taking a bite first!)

INGREDIENTS:

• 4 oz. Tyson Grilled & Ready Fully Cooked Chicken Breast Strips with Rib Meat*
• 1/4 c. Onions, chopped
• 1/4 c. Tomatoes, chopped
• 3 leafs of Iceberg Lettuce
• Pepper and Cumin to taste

*If you're not in a hurry, or absolutely starving, feel free to cook your own chicken breast with seasonings that compliment the rest. 

DRESSING INGREDIENTS:

• 1 1/2 TBSP Chobani Plain Greek Yogurt
• 1 TSP Low Sodium Soy Sauce
• 1 TSP Garlic Salt
• 1/2 TSP Basil
• 1/2 TSP Oregano

DIRECTIONS:

1. Heat chicken in microwave on high for 3 minutes and 30 seconds.
2. Chop onions and tomatoes.
3. Scoop Chobani yogurt into a tiny bowl, adding soy sauce, garlic salt, basil, and oregano. Stir until mixed well and smoothed (you can add or neglect spices as you please, just do it to taste).
4. Once chicken is done and slightly cooled, tear it into bite-sized pieces and place evenly throughout the three lettuce wraps.
5. Evenly distribute tomatoes and onions on top of the chicken, then season with pepper and cumin.
6. With a spoon, spread your dressing over the top of each.
7. Grip your completed lettuce wrap like a taco and enjoy.

NUTRITION:

• CALORIES: 184
• CARBS: 12
• FAT: 3
• PROTEIN: 32
• SUGAR: 7
• FIBER: 3

Black Bean and Sweet Potato Burger

INGREDIENTS:

• 1/2 Large Sweet Potato, cut into 1-inch squares
• 15 oz. can of Black Beans, drained and rinsed
• 1/2 Medium Onion, chopped
• 1/2 c. chopped Celery
• 1 Diced Garlic Clove
• 1/2 TBS Ground Flax-seed
• 1 TSP Water
• Seasonings to taste (I used Garlic Salt, Pepper, and Red-Pepper Flakes)

DIRECTIONS:

1. Boil a pot of water, adding the cut sweet potato when bubbling. Cook for 7-8 minutes or until soft.
2. Warm pan on medium heat and use a non-stick cooking spray. Once warmed, add the chopped garlic and onion and cook until limp and slightly browned.
3. Add the cleaned beans, sweet potato, onions, and garlic to blender. Pulse 6-7 times, or until beans are slightly broken and mixed. Do not over-process, you want the mixture to be slightly chunky.
4. Transfer the veggie and bean mixture into a large bowl and stir in the remaining ingredients, seasoning to taste.
5. Form mixture into small 3-inch patties (makes about 5-6) and place in the same skillet on medium heat. Cook each side until browned, for about 7-9 minutes total, OR you can bake them at 375° for about 25 minutes, flipping once.

NUTRITION (Serving size for one 3-inch patty):

• CALORIES: 88
• CARBS: 15
• FAT: 1
• PROTEIN: 4
• SUGAR: 3
• FIBER: 5

Melted Mozzarella Chicken Wraps

INGREDIENTS:

• 3 Romaine Lettuce Heart Leaves 
• 4 oz. Boneless Chicken breast, cut into 1 inch cubes 
• 3 TBSP of Part-Skim Mozzarella Shredded Cheese 
• 2 Slices of Tomato 
• 1 TSP Soy Sauce 

DIRECTIONS:

• Cut chicken breast into 1 inch cubes (or smaller if you prefer). Cook in skillet on medium-high heat until ready (about 8-10 minutes). Add soy sauce. 
• While chicken is still in the pan, drizzle mozzarella cheese over chicken, and let it melt. 
• Scoop chicken mixture into your romaine lettuce leaves. 
• Top with diced tomatoes.

NUTRITION:

• CALORIES: 183 
• CARBS: 3g 
• PROTEIN: 29g 
• FAT: 7g 
• FIBER: 1g