Spaghetti Squash Alfredo

496 calories, 54g protein (2 servings)

Ingredients:

1 spaghetti squash

10oz lean ground beef (96% lean), cooked

1 1/2 cup cottage cheese (1% fat)

4 tsp garlic powder

1 tbsp Italian seasoning

1 tbsp water

Method:

Preheat your oven to400F.  Chop your spaghetti squash in half and scoop out the seeds.  Spray flesh with avocado oil spray and sprinkle with salt and pepper.  Place the squash cut side down on a baking sheet.  Roast the squash 35 to 50 minutes or until the flesh is tender. The time depends on the size of your squash. When the squash is cool enough to handle, insert 5oz of cooked lean ground beef in the center of each half.   In a blender cup, blend the cottage cheese, garlic powder, Italian seasoning and water.  Pour half the sauce over each spaghetti squash and using a fork, break up the flesh of the squash and mix with the meat and sauce.

Optional:  Top with Parmesan and red pepper flakes

Blueberry Crumble: 

252 Calories, 26g Protein (1 serving)

Ingredients:

100g blueberries

1/4 lemon (or lemon wedge)

20g quick oats (about 1/4 cup)

17g vanilla protein powder or about a half a scoop (I used Sweat Ethic Vanilla Cream – use code 4Mfit)

1 (5.3oz) light n fit zero sugar vanilla yogurt

Instructions:

In a small bowl mix the blueberries with the juice of 1/4th a lemon.  Microwave for 30 seconds.

In a separate bowl combine the oats, protein powder, and 1 tbsp of water.  Mix until crumbles form.  Top the blueberries with this crumble and microwave for 45 seconds.

Top with the entire 5.3oz container of light n fit yogurt and add lemon zest if you desire.

Makes 24 chocolates

Ingredients:

1 (4oz) cup unsweetened applesauce

1 tbsp zero calorie sweetener

3/4 cup PB2 or PBfit

Lily’s chocolate chips (about 1/3 of the bag)

Instructions:

Combine the first 3 ingredients in a small bowl until a dough like consistency forms.  Press into candy molds, or a bread loaf pan.  Refrigerate for 1-2 hours.

Melt the chocolate chips in the microwave at 15-20 second intervals until the chocolate is completely melted. Remove the candies from your refrigerator and dip the tops into the melted chocolate.  Allow to dry on parchment paper.   If you used a bread loaf pan, cut into 24 candies first.

Each chocolate is 25 calories

Makes 2 servings

Ingredients:

1/2 cup Fiber Gourmet Flour Blend (see link below)

1/2 cup non fat plain Greek yogurt

1/2 tsp baking powder

spray oil

• Seasoning of choice

Instructions:

Preheat oven to 350F.  In a medium bowl, mix together 1/2 cup of Fiber Gourmet Flour Blend (see link below) with 1/2 cup of plain non fat Greek yogurt and 1/2 tsp of baking powder.  Kneed with your hands forming a ball of dough.

Split the dough in half and form the dough into two cylindrical logs.  Place the dough into a doughnut mold.  If you don’t have a  doughnut mold, you can use a cookie sheet lined with parchment paper and form bagel shapes with the dough.

Spray the tops of the dough with spray oil and top with desired seasoning.  I used everything bagel seasoning.

Bake for 20-22 minutes.  Then turn the oven to broil on high, and broil for an additional 3 minutes or until the tops are browned.

Remove from oven, and allow to cool before cutting.

Ingredients:

1/4 cup I Can’t Believe Its Not Butter Light

1/4 cup Swerve granular sugar

1/4 cup non fat plain Greek yogurt

1/2 tsp liquid sweetener (like Stevia)

1 tsp vanilla extract

1 tsp almond extract

1 cup Fiber Gourmet flour (important that you use this brand to keep calories low.  I buy this off of Amazon)

1/2 tsp baking powder

1 tsp water (if dough needs more moisture)

Frosting ingredients

2 tbsp fat free evaporated milk

1/2 tsp sugar free cheesecake pudding mix

1/2  cup Swerve confectioners sugar

Instructions:

Using a large bowl and whisk, or a stand mixer, combined the butter, sugar, yogurt, extracts, and liquid sweetener.   Add the flour and baking powder and combine until dough is crumbly but holds together.  Add a tsp of water if needed to get dough to stick together.

Roll out dough between two sheets of parchment paper.  Dough should be about 1/4 in thick rolled out.   Use a cookie cutter to cut 14 cookies and place cut cookies onto a parchment lined baking sheet.  I used a 2.5 in diameter circle cookie cutter.

Bake at 350 for 8 minutes, then remove from oven and allow to cool on the cookie sheet.

Frosting instructions: 

Using a high speed hand mixer or stand mixer, combine the evaporated milk, pudding mix and sugar until smooth and shiny.  Divide the frosting evenly among cooled cookies.

Note: The sprinkles on the cookies are not part of the calorie calculation due to the variety of sprinkles

Ingredients:

4oz cooked ground chicken breast

2tbsp  whipped cream cheese

2tbsp plain non fat greek yogurt

2 tsp Ranch seasoning dry mix

1-2 jalapenos, chopped

1.5 cups slaw

6 wonton wrappers

1 tbsp Bolthouse ranch dressing

spray oil

Instructions:

In a bowl mix ground chicken, cream cheese, Greek yogurt, ranch seasoning and jalapenos.

Lay 4 wonton wrappers on a non stick surface and divide the chicken mixture among the wonton wrappers.  Roll the wontons as you wish.  I used a little water to help seal the wrappers shut.

Spray the wontons with a spray oil of your choice and air fry at 400F for 6 minutes or until browned and crispy.

Place 1.5 cups slaw ( I use bagged Dole Classic slaw) onto a plate.  Stir in 1 tbsp of Bolthouse ranch.

Place cooked wontons on top of slaw and enjoy!

Ingredients:

1 light n fit zero sugar vanilla yogurt (5.3oz)

80g fat free cottage cheese

1/3 cup lite cherry pie filling

1 graham cracker sheet

Instructions:

Mix the yogurt and cottage cheese in a bowl.  Add the pie filling and crumble 1 graham cracker sheet on top.

Ingredients:

1 cup fat-free cottage cheese

1/2 cup sugar free maple syrup

cinnamon (to desired taste)

Instructions:

Blend all ingredients together until smooth.  Pour into a freezer safe container.  Freeze for 4-5 hours for optimal texture.  If frozen solid when removed from freezer, thaw on the counter 20-40 minutes before serving.