Retete

AVOCADO TOAST WITH SUNNY SIDE EGG
4 Freestyle Points 229 calories TOTAL TIME: 15 minutes
I NG RE DI E NTS :
 1 slice whole grain bread, toasted (1.5 oz)

 1 oz mashed (1/4 small haas) avocado
 cooking spray
 1 large egg
 kosher salt and black pepper to taste
 hot sauce (optional)
ME THO D :
1. Mash the avocado in a small bowl and season with salt and pepper.
2. Heat a small nonstick skillet over low heat, spray with oil and gently crack the egg into the skillet.
Cover and cook to your liking.
3. Place mashed avocado over toast, top with egg, salt and pepper and hot sauce if desired!
NUTRI TI O N I NFO RM ATI O N
Yield: 1 serving, Serving Size: 1 toast

 Amount Per Serving:
 Freestyle Points: 4
 Points +: 6
 Calories: 229 calories
 Total Fat: 10g
 Saturated Fat: g
 Cholesterol: 186mg
 Sodium: 223mg
 Carbohydrates: 23g
 Fiber: 5g
 Sugar: 4g
 Protein: 12g
Read more at https://www.skinnytaste.com/avocado-toast-with-sunny-side-

egg/#pUefbcH6tReVlv7V.99
SANDWICH CU AVOCADO SI OUA
229 de calorii TOTAL TIMP: 15 minute
Acesta este felul meu de sandwich de ou! Toastul întreg de cereale cu avocado piure, un ou
moale și câteva linii de sos iute - doar 5 ingrediente, la 5 minute de făcut, nu se poate mai
bine!
INGREDIENTE:
• 1 felie de pâine integrală de cereale, prăjită (1,5 oz)
• Avocado piure (1/4 mic haas)
• spray de gatit
• 1 ou mare
• sare kosher și piper negru la gust
• sos iute (opțional)
DIRECTII:
1. Faceti piure de avocado într-un castron mic și asezonati cu sare și piper.
2. Încălziți o tigaie mică, pulverizați cu ulei și spargeți ușor oul în tigaie. Acoperă și gătești
după plăcere.
3. Puneți avocado piure peste pâine prăjită, cu ouă, sare și piper și sos iute, dacă doriți!
SPIRALIZED RAW ZUCCHINI SALAD WITH AVOCADO AND EDAMAME
TOTAL TIME: 25 minutes; PREP TIME: 25 minutes; COOK TIME: No cook
I NG RE DI E NTS :
 1 medium zucchini, ends trimmed off
 1/2 lemon
 1/2 tbsp olive oil
 kosher salt, to taste
 fresh black pepper, to taste
 2 oz diced avocado (1/2 medium haas)
 1/3 cup shelled cooked edamame
 1 basil leaf, minced
 1 tsp minced chive
ME THO D :
1. Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like
strands.
2. Trim the strands into bite size lengths, about 8 inches long and place it in a large work bowl.
3. Drizzle the olive oil, lemon juice, salt and pepper and toss.
4. Dice the avocado into small pieces and add to the bowl along with the edamame, basil and chives.
5. Serve right away and enjoy!

Yield: 1 serving, Serving Size: 1 salad
 Points +: 7
 Total Fat: 18g
 Sodium: 19mg
 Fiber: 9g
 Sugar: 5g
 Protein: 8g
Read more at https://www.skinnytaste.com/spiralized-raw-zucchini-salad-

with/#sQfEYoiEhTdxeXUP.99
SALATA DIN ZUCCHINI SPIRALAT CU AVOCADO ȘI EDAMAME
TOTAL TIMP: 25 de minute; TIMP DE PREGĂTIRE: 25 de minute; Timp de gatit: Nici un bucatar
INGREDIENTE:
• 1 zucchini (dovlecel mediu), cu capete tăiate
• 1/2 lămâie
• 1/2 lingură de ulei de măsline
• sare kosher, la gust
• piper negru proaspăt, la gust
• Avocado (1/2 mediu haas)
• 1/3 cană edamame
• 1 frunză de busuioc, tocată
• 1 lingură de chives tocat
METODĂ:
1. Folosiți un spiralizator sau un mandolin echipat cu o lamă de julienne și tăiați dovlecelul în

spaghete subtiri.
2. Taiați firele în lungimi de mărimea unei mușcături, lungi de aproximativ 8 cm și puneți-le într-un
vas mare de lucru.
3. Puneți uleiul de măsline, sucul de lamaie, sarea și piperul.
4. Taiați avocadoul în bucăți mici și adăugați-l în castron împreună cu edamamele, busuiocul și

chives.
5. Serviți imediat și bucurați-vă!

BEST SKINNY EGGPLANT ROLLATINI WITH SPINACH
I NG RE DI E NTS :
 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (21 oz total when sliced)
 kosher salt and fresh black pepper, to taste
 1 1/2 cups quick marinara sauce
 1 large egg
 1/2 cup part skim ricotta cheese
 1/2 cup grated Pecorino Romano cheese, plus more for serving
 8 oz frozen spinach, heated through and squeezed well
 1 garlic clove, minced
 1 cup (4 oz) shredded part-skim mozzarella (Polly-O)
DI RE CTI O NS :
1. Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you
have a total of 10 slices about the same size. It’s easiest to do this with a mandolin. My mandolin is
from OXO,
2. Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the
eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.
3. Preheat oven to 400°F. Season the eggplant with a little more salt and pepper, then arrange on two
parchment-lined baking sheets. Cover tightly with foil and bake until eggplant is tender and pliable
but NOT fully cooked, about 8 to 10 minutes.
4. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
5. In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, spinach, garlic, 1/4
tsp salt and 1/8 tsp pepper.
6. Pat eggplant dry with paper towels. Dividing the ricotta-spinach mixture (about 2 generous
tablespoons each) evenly and spoon onto one end of each eggplant slice, spreading to
cover. Starting at the short end, roll up slices and arrange them each seam side down in the
prepared dish. Top with remaining marinara sauce and mozzarella cheese and tightly cover with foil.
7. Bake until the eggplant is very tender, about 60 minutes. Remove from oven and let cool 5 minutes
before serving with additional Pecorino Romano if desired.

Yield: 5 servings, Serving Size: 2 rollatini
 Points +: 7
 Total Fat: 10g
 Sodium: 370mg
 Fiber: 5g
 Sugar: 0g
 Protein: 17g
Read more at https://www.skinnytaste.com/best-skinny-eggplant-rollatini-

with/#0ZLrCKEx2o0kPT3e.99
EASY CROCK POT CHICKEN AND BLACK BEAN TACO SALAD
6 Freestyle Points 290 calories
TOTAL TIME: 4 hours
I NG RE DI E NTS :
 2 (16 oz total) skinless, boneless chicken breasts
 1 tablespoon reduced sodium taco seasoning
 1/2 teaspoon cumin
 1 cup canned black beans, rinsed
 1 cup chunky salsa
For the Salad:
 6 cups chopped romaine or red leaf

 1/4 cup reduced fat Mexican cheese blend
 1/2 cup zesty avocado cilantro buttermilk dressing
DI RE CTI O NS :
1. Place the chicken in the slow cooker and season with taco seasoning and cumin.
2. Pour the beans over the chicken and top with salsa. Cover and cook on LOW for 4 hours, or until the
chicken is tender and easily shreds with 2 forks.
3. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat. Makes 3
1/2 cups.
4. To make the salad, place 1 1/2 cups lettuce on each plate, top with 3/4 cup chicken and bean
mixture, 1 tbsp cheese and 2 tablespoons zesty avocado buttermilk dressing.
NUT RI TI O N I NFORMA T I O N
Yield: 4 servings, Serving Size: 1 salad
 Points +: 7
 Total Fat: 9g
 Sodium: 521mg
 Fiber: 8g
 Sugar: 1g
 Protein: 34g
Read more at https://www.skinnytaste.com/easy-crock-pot-chicken-and-black-

bean/#tCMFVEKrCULFvEcF.99
SKINNY GREEN MONSTER SMOOTHIE
7 Freestyle Points 253.5 calories
TOTAL TIME: 10 minutes
PREP TIME: 10 minutes
COOK TIME: 0
Ok, so I’ll admit, first time trying a green monster smoothie… and quite honestly I was not prepared
to like it!
I NG RE DI E NTS :
 1 small frozen ripe banana, peeled
 2 cups baby spinach
 1 tbsp Better n Peanut Butter
 3/4 cup unsweetened vanilla almond milk
 1/2 cup plain fat-free Greek yogurt (I used Chobani)
DI RE CT I O NS :
Place all the ingredients into the blender, add ice (optional) and blend until smooth.
NUT RI TI O N I NFORMA T I O N
Yield: 1 servings, Serving Size: about 2 cups
 Points +: 6
 Calories: 253.5 calories
 Total Fat: 4g
 Cholesterol: mg
 Sodium: 236.5mg
 Carbohydrates: 38.5g
 Fiber: 5.5g
 Sugar: 18.5g
 Protein: 17.5g
Read more at https://www.skinnytaste.com/skinny-green-monster-

smoothie/#BxphiCbJKGvUTx9U.99
MAYO-LESS TUNA MACARONI SALAD
6 Freestyle Points 271.5 calories

COOK TIME: 0 minutes
Don’t like mayonnaise? Then you’ll love this salad made with canned tuna, arugula, capers and
pasta topped with shaved Parmigiano Reggiano, olive oil and vinegar. Delicious, satisfying and
perfect for lunch – it’s tuna salad all grown up!
I NG RE DI E NTS :
 5 oz canned albacore tuna, drained
 1 tbsp capers, drained
 1 tbsp extra virgin olive oil
 1 tbsp red wine vinegar
 2 cups arugula
 1 cup cooked pasta (from 2 oz dry)
 fresh black pepper
 .5 oz fresh shaved parmesan
DI RE CTI O NS :
1. In a large bowl toss tuna with capers, oil, vinegar, arugula, pasta and pepper.
2. Divide on two plates and top with shaved parmesan.

Yield: 2 servings, Serving Size: 1/2 or recipe
 Points +: 7
 Calories: 271.5 calories
 Total Fat: 10.5g
 Cholesterol: mg
 Sodium: 463mg
 Fiber: 3.5g
 Sugar: 1.5g
 Protein: 24.5g
Read more at https://www.skinnytaste.com/mayo-less-tuna-salad/#MwHVpOMkprbUzAUw.99

CHICKEN AND BROCCOLI STIR-FRY RECIPE
249 calories; TOTAL TIME: 30 minutes; PREP TIME: 15 minutes; COOK TIME: 15 minutes
I NG RE DI E NTS :
 1/4 cup low sodium soy sauce (or use gf soy sauce*)
 1/2 cup chicken broth*
 1 tablespoon cornstarch
 2 tablespoons mirin
 1 tablespoon sugar
 2 teaspoons sesame oil
 1/4 teaspoon white pepper
 1 tablespoon canola oil, divided
 1 tablespoon minced garlic
 1 tablespoon minced ginger
 1 pound chicken breast, sliced very thinly
 2 cups broccoli florets
 sesame seeds as garnish (if desired)
DI RE CTI O NS :
1. In a large measuring cup or bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame
oil and white pepper and whisk until everything is completely dissolved.
2. In a large skillet add one teaspoon canola oil on medium high heat and cook half the chicken until
just cooked through, about 2-3 minutes on each side.
3. Repeat with the second half of the chicken and an additional teaspoon of oil.
4. Remove the chicken to a plate.
5. Add in the remaining oil, garlic and ginger and cook for 30-45 seconds until very fragrant but not
browned.
6. Stir the garlic and ginger well and add in the sauce, whisking well.
7. Add in the broccoli and let the sauce cook for 2-3 minutes until thickened.
8. Add in the chicken and stir well to coat.
9. Garnish with sesame seeds if desired.

Yield: 4 servings, Serving Size: 1 cup
 Points +: 6
 Total Fat: 9g
 Saturated Fat: 0.7g
 Sodium: 766mg
 Fiber: 1.6g
 Sugar: 6.2g
 Protein: 27g
Read more at https://www.skinnytaste.com/chicken-and-broccoli-stir-fry/#dihTPr6hwa1Ztq5t.99

CAULIFLOWER "FRIED RICE"
I NG RE DI E NTS :
 1 medium head (about 24 oz) cauliflower, rinsed
 1 tbsp sesame oil
 2 egg whites
 1 large egg
 pinch of salt
 cooking spray
 1/2 small onion, diced fine
 1/2 cup frozen peas and carrots
 2 garlic cloves, minced
 5 scallions, diced, whites and greens separated
 3 tbsp soy sauce, or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)
DI RE CTI O NS :
1. Remove the core and let the cauliflower dry completely.
2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the
cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy.
Set aside and repeat with the remaining cauliflower.
3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
4. Heat a large saute pan or wok over medium heat and spray with oil.
5. Add the eggs and cook, turning a few times until set; set aside.
6. Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4
minutes, or until soft.Raise the heat to medium-high.
7. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately
5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on
the inside.
8. Add the egg then remove from heat and mix in scallion greens.

Yield: 4 servings, Serving Size: 1 1/3 cup
 Points +: 3
 Total Fat: 3g
 Sodium: 868mg
 Fiber: 6g
 Sugar: 1g
 Protein: 9g
Read more at https://www.skinnytaste.com/cauliflower-fried-rice/#LAb34wGFuXsvmuLh.99

TURKEY CUTLETS WITH PARMESAN CRUST
I NG RE DI E NTS :
 4 (4 oz) turkey breast cutlets
 2 egg whites, beaten
 1/3 cup seasoned breadcrumbs
 2 tbsp Parmesan cheese
 kosher salt and fresh pepper
 1 tbsp butter
 1 tsp olive oil
 lemon wedges for serving
DI RE CTI O NS :
1. Season cutlets with salt and pepper.
2. Combine bread crumbs and Parmesan cheese in a medium bowl.
3. In another bowl beat egg whites.
4. Dip turkey cutlets in egg whites, then breadcrumb mixture, shaking off excess.
5. Heat a large nonstick frying pan on medium heat. Add the butter and olive oil.
6. When butter melts, add the cutlets and cook about 6 minutes on each side, until golden brown and
cooked through. Serve with lemon wedges.

Yield: 4 servings, Serving Size: 1 cutlet
 Points +: 5
 Total Fat: 6g
 Sodium: 500mg
 Fiber: 1g
 Sugar: 1g
 Protein: 29g
Read more at https://www.skinnytaste.com/turkey-cutlets-with-parmesan-

crust/#Gb20wpqipdCKp3LL.99
ROASTED PARMESAN GREEN BEANS
I NG RE DI E NTS :
 12 oz green beans, trimmed (make sure they are dry)
 2 tsp olive oil
 kosher salt + fresh cracked pepper to taste
 1/4 tsp garlic powder
 1 1/2 tbsp shredded parmesan (Omit for Whole 30 compliance)
DI RE CTI O NS :
1. Preheat the oven to 425°F. Line a baking sheet with aluminum for easy clean-up.
2. Lay green beans out on the baking sheet and drizzle oil over them. Season with salt, pepper and
garlic powder and toss to evenly coat.
3. Spread them out on the sheet so that they all lay flat and place on the lower third section of your
oven.
4. Bake 10 minutes, shake the pan to turn; bake 5 additional minutes.
5. Remove from the oven and sprinkle with grated cheese.

Yield: 4 servings, Serving Size: 1 cup
 Points +: 1
 Total Fat: 3g
 Saturated Fat: 1g
 Cholesterol: 1.5mg
 Sodium: 37mg
 Fiber: 3g
 Sugar: 0g
 Protein: 2.5g
Read more at https://www.skinnytaste.com/roasted-parmesan-green-beans/#XYhlhzWg2jXtuWF6.99

EGG TOMATO AND SCALLION SANDWICH
Sliced hard boiled eggs, juicy ripe tomatoes, chopped scallions with a touch of mayonnaise, salt and
pepper – enjoy this sandwich for breakfast or lunch.
I NG RE DI E NTS :
 100 calorie sandwich roll (deli thin flats, Martin potato rolls, etc)
 1 tbsp chopped scallions
 1 large Hard Boiled Egg, sliced
 1 tbsp light mayonnaise
 1 thick slice ripe tomato
 salt and fresh cracked pepper to taste
DI RE CTI O NS :
1. Assemble the sandwich by placing the egg on the bread, then the tomato, then scallion.
2. Top with salt and pepper and spread mayonnaise on the top of the bread.

Yield: 1 serving, Serving Size: 1 sandwich
 Points +: 6
 Total Fat: 9.5g
 Cholesterol: mg
 Sodium: 363mg
 Fiber: 5.5g
 Sugar: 5g
 Protein: 13.5g
Read more at https://www.skinnytaste.com/egg-tomato-and-scallion-

sandwich/#UBZDtCTEWBKpjFO3.99
BROILED SALMON WITH ROSEMARY
Juicy salmon with rosemary, lemon and garlic, takes minutes to prepare which is always perfect for
busy weeknights.
I NG RE DI E NTS :
 24 oz or 4 pieces of salmon
 olive oil spray
 2 tsp fresh lemon juice
 2 tsp fresh, chopped rosemary
 2 cloves garlic, minced
 salt and fresh pepper to taste
DI RE CTI O NS :
1. Combine lemon juice, rosemary, salt, pepper and garlic. Brush mixture onto fish.
2. Spray the rack of a broiler pan with olive oil spray and arrange the fish on it.
3. Broil 4″ from the heat until fish flakes easily when tested with a fork, approx. 4-6 minutes per 1/2″ of
thickness.
4. If fish is more than 1″ thick, gently turn it halfway through broiling.

Yield: 4 servings, Serving Size: 1 piece salmon
 Points +: 6
 Total Fat: 11g
 Sodium: 74.5mg
 Fiber: 0.1g
 Sugar: 0.1g
 Protein: 34g
Read more at https://www.skinnytaste.com/broiled-salmon-with-rosemary-6-

pts/#YMrxUM542sYjr71E.99
POTATO AND BROCCOLI CAKES
I NG RE DI E NTS :
 1 tbsp olive oil
 2 1/2 ounces leek, white part only, chopped finely
 2 1/2 ounces onion, chopped finely
 1 large garlic clove, chopped finely
 3 ounces broccoli chopped finely
 8 ounces peeled russet potato (from 1 potato)*
 6 tbsp (1 1/2 oz) shredded cheddar jack cheese
 1/2 + 1/8 tsp kosher salt
 4 tbsp water
*It’s best to peel the potatoes last as they get brown fast. Once you cut them into cubes, it’s best to
leave them in a bowl of water to prevent them from browning. Drain before cooking.
DI RE CTI O NS :
1. In a medium skillet over medium heat, add the oil, leeks, onions and garlic and cook 4 minutes, until
soft.
2. Meanwhile, chop the potato into 1/8th inch dice. The best way to do this is slice them into 1/8th inch
strips, then cut the strips into small cubes.
3. Add the potatoes, salt and 2 tablespoons of water, cover and cook medium-low heat until soft, about
10 minutes.
4. Add the broccoli, 2 more tablespoons of water and cook covered 15 minutes, stirring occasionally,
until tender.
5. Let cool 10 minutes.
6. Add the cheese and roll into 4 balls, about 1/2 cup (3 1/2 ounces) each. Flatten to form cakes.
7. To cook, heat a large skillet over medium heat, cook 4 to 5 minutes until the bottom is golden, gently
flip and cook and additional 4 to 5 minutes. You can freeze whatever you don’t eat. To reheat from
frozen, bake in 390F preheated oven 25 minutes.

Yield: 4 servings, Serving Size: 1 cake
 Points +: 4
 Total Fat: 6.5g
 Cholesterol: 9.5mg
 Sodium: 260mg
 Fiber: 2.5g
 Sugar: 2.5g
 Protein: 4.5g
Read more at https://www.skinnytaste.com/potato-and-broccoli-cakes/#60roh86O5uxkXXAe.99

STRAWBERRY PEANUT BUTTER SWIRL SMOOTHIE BOWLS
I NG RE DI E NTS :
 3 tablespoons (25 g) peanut butter (or almond butter), divided
 1 cup (240 ml) almond milk
 1 cup (150 g) frozen strawberries
 1 small banana
 pinch of ginger
 1/8 teaspoon ground cinnamon
 2 teaspoons pure maple syrup
Optional toppings:
 sliced straberries or bananas

 slivered almonds
 chia seeds or flax seeds
 drizzle of maple syrup
 drizzle of almond or coconut milk
DI RE CTI O NS :
1. In a blender, add 2 tablespoons of the nut butter, almond milk, strawberries, banana, ginger,
cinnamon, honey or maple syrup and blend until smooth and pour into 2 serving bowls.
2. In a small microwave-safe bowl, melt the remaining tablespoon nut butter in the microwave for 30
seconds or less. Whisk and drizzle over each bowl.
3. Top the bowls with your desired toppings.

Yield: 2 servings, Serving Size: 1 smoothie bowl
 Points +: 7
 Total Fat: 13.5g
 Sodium: 188mg
 Fiber: 5g
 Sugar: 19.5g
 Protein: 7.5g
Read more at https://www.skinnytaste.com/strawberry-peanut-butter-swirl-smoothie-

bowls/#vdYqfMw6TyrdoCoQ.99
QUINOA CHICKPEA AND AVOCADO SALAD
248 calories; TOTAL TIME: 10 minutes; PREP TIME: 10 minutes; COOK TIME: 0
I NG RE DI E NTS :
 1 cup quartered grape tomatoes
 15 oz can garbanzo beans, rinsed and drained
 1 cup cooked quinoa
 2 tbsp red onion, minced
 2 tbsp cilantro, minced
 1 1/2 limes, juice of
 kosher salt and fresh pepper, to taste
 1 cup diced cucumber
 4 oz diced avocado (1 medium hass)
DI RE CTI O NS :
1. Combine all the ingredients except for avocado and cucumber, season with salt and pepper to taste.
2. Keep refrigerated until ready to serve.
3. Just before serving, add cucumber and avocado.

Yield: 4 servings (5 cups), Serving Size: 1 1/4 cups
 Points +: 6
 Total Fat: 7g
 Cholesterol: mg
 Sodium: 403mg
 Fiber: 8g
 Sugar: 1g
 Protein: 9g
Read more at https://www.skinnytaste.com/quinoa-chickpea-and-avocado-

salad/#xTKju81tPbl1f5WT.99
TOMATO AND ZUCCHINI FRITTATA
Garden tomatoes, summer zucchini, and Asiago cheese make a scrumptious frittata that highlights
the end of summer’s bounty.
I NG RE DI E NTS :
 2 tsp olive oil
 1 medium onion, diced
 1-1/2 cups (7 oz) zucchini, diced into matchsticks
 4 large eggs
 4 large egg whites
 1/4 cup Asiago cheese, grated
 salt and fresh pepper
 2 medium (about 8 oz) vine ripe tomatoes, cored and thinly sliced crosswise
DI RE CTI O NS :
1. Preheat oven to 400°F.
2. Heat oil in a 10-inch skillet over medium-low heat. Stir in onion and cook until slightly golden, about 8
to 10 minutes. Add zucchini, increase heat to medium-high, season with salt and pepper and cook 2
to 3 minutes or until the moisture dries up, stirring occasionally.
3. In a medium bowl whisk eggs, egg whites, Asiago, salt and pepper.
4. Pour the eggs into the skillet making sure they cover all the vegetables. Arrange tomatoes in an
overlapping pattern on top and season with salt and pepper. When the edges begin to set (about 2
minutes) move skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked.
Serve warm, cut into 4 pieces.

Yield: 4 Servings, Serving Size: 1/4th of the recipe
 Points +: 4
 Total Fat: 10g
 Sodium: 204mg
 Fiber: 2g
 Sugar: 3g
 Protein: 13g
Read more at https://www.skinnytaste.com/tomato-and-zucchini-frittata/#KB2ad4pD5KgGMoPX.99

FRENCH BREAD PIZZA CAPRESE
I’ve been taking advantage of the tomatoes and basil overflowing from my garden with these simple
French bread pizzas. Only 5 ingredients, less than 10 minutes to make!
I NG RE DI E NTS :
 8 oz whole wheat French bread baguette
 4 oz fresh mozzarella cheese, sliced thin
 2 medium tomatoes, sliced thin
 1 tbsp balsamic glaze
 1 tbsp fresh basil, chopped
DI RE CTI O NS :
Cut the bread in half lengthwise, then cut each half crosswise in 2 pieces to give you 4 pieces total.
Tear the the cheese into pieces and place on top of the bread.
Place under the broiler or toaster oven until the cheese melts, about 2 to 3 minutes.
Remove from oven, top with tomatoes, drizzle with balsamic and finish with fresh basil.

Yield: 4 Servings, Serving Size: 1 pizza
 Points +: 8
 Total Fat: 9g
 Cholesterol: mg
 Sodium: 483mg
 Fiber: 4g
 Sugar: 6g
 Protein: 12g
Read more at https://www.skinnytaste.com/french-bread-pizza-caprese/#b2VvWMqrYw3cs0tp.99

GRILLED ROSEMARY LAMB CHOPS
This is my easy go-to recipe for grilled lamb loin chops which can be made indoors or out!
I NG RE DI E NTS :
 8 lamb loin chops, trimmed of fat (3.5 oz each bone-in)
 6 cloves garlic, crushed
 1 tsp extra-virgin olive oil
 1/4 cup fresh lemon juice
 1 tbsp fresh rosemary leaves
 1 1/4 teaspoon kosher salt
 fresh ground pepper, to taste
DI RE CTI O NS :
Combine olive oil, lemon juice, garlic and rosemary in a small bowl. Season the lamb with salt and
pepper and cover with marinade. Marinate at least 1 hour, overnight if possible. Discard the
marinade, then grill over medium-high heat to desired liking, about 5 minutes on each side or broil in
the oven.
My chops had 2 1/2 oz raw meat on each bone, nutritional info is based off of that.
NUTRI TI O N I NFO RM AT I O N
Yield: 4 Servings, Serving Size: 2 chops
 Points +: 7
 Total Fat: 10g
 Sodium: 458mg
 Fiber: 0.5g
 Sugar: 1g
 Protein: 30g
Read more at https://www.skinnytaste.com/grilled-rosemary-lamb-chops-4-ww-

pts/#0s4qmulwtmWmYGjH.99
GRILLED CORN SALAD WITH FETA
COOK TIME: 15 minutes
This charred Grilled Corn Salad with Feta is an easy 5-ingredient summer side dish or light lunch. It
goes perfect with anything you’re grilling!
I NG RE DI E NTS :
 6 large or 7 medium ears of corn
 1/4 cup chopped red onion
 2 tablespoons extra virgin olive oil
 1/2 cup Feta, crumbled
 chopped fresh mint, cilantro or parsley
 1/4 teaspoon kosher salt
 black pepper, to taste
DI RE CTI O NS :
1. Set the grill to medium-high. Husk the corn. Grill 10 to 12 minutes, turning often, until charred in
spots. Transfer to a cutting board and set aside to cool.
2. Cut the kernels off the cobb.
3. Put the corn, red onion and cheese in a medium salad bowl. Drizzle with the olive oil and toss.
4. Add the fresh herbs and toss again. Taste and add salt and pepper. Serve.
Corn can be grilled 1 day ahead before assembling the salad. Can be eaten warm or cold.

Yield: 6 Servings, Serving Size: 2/3 cup
 Points +: 4
 Total Fat: 8g
 Sodium: 200mg
 Fiber: 2.5g
 Sugar: 6.5g
 Protein: 5g
Read more at https://www.skinnytaste.com/grilled-corn-salad-with-feta/#Ci4MZYDsRbSimw8T.99

Results
Calories Kilojoules
In order to maintain
your current weight,
you should eat:
1,810
Calories/day
To reach your goal of

65 kg in 180 days,
you should eat:
1,394
Calories/day
To maintain your goal

of 65 kg,
you should eat:
1,720
Calories/day
In order to maintain
your current weight,
you should eat:
1,810
Calories/day
To reach your goal of

65 kg in 90 days,
you should eat:
1,086
Calories/day
To maintain your goal

of 65 kg,
you should eat:
1,727
Calories/day
Previous StepExpert Mode

Retete

Încărcat de

Informații document

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Retete

Încărcat de

Drepturi de autor:

Formate disponibile

AVOCADO TOAST WITH SUNNY SIDE EGG

4 Freestyle Points 229 calories TOTAL TIME: 15 minutes

 1 slice whole grain bread, toasted (1.5 oz)

NUTRI TI O N I NFO RM ATI O N

Yield: 1 serving, Serving Size: 1 toast

Read more at https://www.skinnytaste.com/avocado-toast-with-sunny-side-

• 1 felie de pâine integrală de cereale, prăjită (1,5 oz)

• Avocado piure (1/4 mic haas)

• sare kosher și piper negru la gust

• sos iute (opțional)

1. Faceti piure de avocado într-un castron mic și asezonati cu sare și piper.

TOTAL TIME: 25 minutes; PREP TIME: 25 minutes; COOK TIME: No cook

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/spiralized-raw-zucchini-salad-

• 1 zucchini (dovlecel mediu), cu capete tăiate

• 1/2 lingură de ulei de măsline

• sare kosher, la gust

• piper negru proaspăt, la gust

• Avocado (1/2 mediu haas)

• 1/3 cană edamame

• 1 frunză de busuioc, tocată

• 1 lingură de chives tocat

1. Folosiți un spiralizator sau un mandolin echipat cu o lamă de julienne și tăiați dovlecelul în

3. Puneți uleiul de măsline, sucul de lamaie, sarea și piperul.

4. Taiați avocadoul în bucăți mici și adăugați-l în castron împreună cu edamamele, busuiocul și

5. Serviți imediat și bucurați-vă!

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/best-skinny-eggplant-rollatini-

TOTAL TIME: 4 hours

For the Salad:

 6 cups chopped romaine or red leaf

Read more at https://www.skinnytaste.com/easy-crock-pot-chicken-and-black-

Read more at https://www.skinnytaste.com/skinny-green-monster-

TOTAL TIME: 10 minutes

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/mayo-less-tuna-salad/#MwHVpOMkprbUzAUw.99

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/chicken-and-broccoli-stir-fry/#dihTPr6hwa1Ztq5t.99

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/cauliflower-fried-rice/#LAb34wGFuXsvmuLh.99

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/turkey-cutlets-with-parmesan-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/roasted-parmesan-green-beans/#XYhlhzWg2jXtuWF6.99

TOTAL TIME: 15 minutes

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/egg-tomato-and-scallion-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/broiled-salmon-with-rosemary-6-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/potato-and-broccoli-cakes/#60roh86O5uxkXXAe.99

 sliced straberries or bananas

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/strawberry-peanut-butter-swirl-smoothie-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/quinoa-chickpea-and-avocado-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/tomato-and-zucchini-frittata/#KB2ad4pD5KgGMoPX.99

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/french-bread-pizza-caprese/#b2VvWMqrYw3cs0tp.99

Read more at https://www.skinnytaste.com/grilled-rosemary-lamb-chops-4-ww-

NUTRI TI O N I NFO RM ATI O N

Read more at https://www.skinnytaste.com/grilled-corn-salad-with-feta/#Ci4MZYDsRbSimw8T.99