Skinny Tuna Salad

Ingredients
  1. 1/4 cup plain greek yogurt
  2. 1 tbsp mayo (I bet spicy mustard would work fabulous!)
  3. 1 5 oz can of tuna
  4. 1 small apple, diced
  5. 2 stalks celery, diced
  6. 1 tsp chopped onion (I used a spice, otherwise you could use 1/4 of a real onion!)
  7. 1/4 tsp garlic salt
  8. salt & pepper
  9. lemon juice
Instructions
  1. Chop the apple and celery. Add to a bowl
  2. Drain tuna and add it to the bowl.
  3. Add 1/4 cup of greek yogurt and 1 tbsp of mayo to the bowl.
  4. Add spices, salt & pepper, and lemon juice.
  5. Mix thoroughly and serve in pitas!

Recipe from TheYooperGirl

Balsamic Glazed Chicken

Ingredients:

Four 6-ounce (or two larger) boneless, skinless chicken breasts
1 1/2 teaspoons dried thyme (or 2 teaspoons fresh)
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons extra-virgin olive oil
1/3 cup water
1/4 cup balsamic vinegar
2 teaspoons honey
2 tablespoons butter, cut into bits
spinach, for serving (optional)

Directions:

1. Mix thyme, salt and pepper in a small bowl. Pat both sides of the chicken breasts with the spice mixture. Heat a large skillet with the olive oil over medium heat. Add the chicken, cook for 2 to 3 minutes (or until browned). Turn and cook the other side until browned. Transfer to a plate and cover with foil.

2. Add water, vinegar, and honey to the skillet. Bring to a boil, stirring constantly. Boil for 2 minutes or until slightly syrupy and reduced by half. Add the butter and stir until melted. Reduce the heat to medium-low and return the chicken to the pan. Cook for about 3 minutes in the glaze, then turn the chicken over and cook for an additional 3 minutes (or until chicken is cooked through). Serve drizzled with glaze.

3. If you’d like to serve over spinach, heat 1/3 cup of water in a large skillet, add a bag of spinach, place the lid on top and let it cook and wilt. Add salt and pepper, as desired, and serve chicken on top of the spinach.

Tips:

*If you’d like to serve this over spinach (as the photo shows), place one bag of spinach in a large skillet and sprinkle a few sprinkles of water on top. Place the lid on top and cook over medium-heat until spinach is wilted. It doesn’t really need any (or little) seasoning since the chicken will be served on top with the sauce drizzled over all.

Nutritional Information per serving:
Serving size: 1 chicken breast + sauce drizzled over (no spinach)
Calories per serving: 300
Fat per serving: 14.1g
Saturated Fat per serving: 6.2g
Sugar per serving: 2.8g
Sodium per serving: 357mg
Fiber per serving: .1g
Protein per serving: 38g
Cholesterol per serving: 113mg
Carbohydrates per serving: 5g

Recipe from Recipe Girl

Pumpkin Spice Overnight Oats

Ingredients
  • ½ cup unsweetened coconut milk
  • ½ cup rolled (or old fashioned) oats
  • 2 tablespoons pumpkin puree
  • ¼ teaspoon pumpkin pie spice
  • ¼ teaspoon vanilla extract
  • 1 teaspoon ground flaxseed
  • 2 teaspoons pure maple syrup
  • 1 tablespoon chopped walnuts (or any nut you like)
Instructions
  1. In a pint size mason jar combine coconut milk, rolled oats, pumpkin puree, pumpkin pie spice, vanilla extract, flaxseed, and maple syrup. Mix until completely combined.
  2. Put lid on and store in refrigerator for 8 hours or overnight.
  3. Stir and add a little more coconut milk for consistency. Add walnuts and enjoy.
Make ahead instructions
This recipe can be prepared 3-4 days ahead of time. You might need to add a little extra coconut milk in the morning to thin out.
Nutrition Information
Serving size: 1 jar of oats Calories: 254 Fat: 8 Carbohydrates: 41 WW Points +: 7 Fiber: 7 Protein: 7

Black Bean & Quinoa Veggie Burgers

Patties:
½ cup dry quinoa
1 tsp olive oil
1/2 red onion, chopped
3 cloves garlic, minced
1/2 tsp Kosher salt, divided
1 (15 oz) can black beans, drained and rinsed
2 Tbsp tomato paste
1 large egg
2/3 cup frozen corn
1/2 cup cilantro, chopped
1 chipotle in adobo, minced
2 tsp ground cumin
1/2 cup rolled oats
1/4 cup oat flour

Yogurt Sauce:
½ cup plain fat-free Greek yogurt
1 Tbsp honey
1 Tbsp Dijon mustard

Directions:

Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.

Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.

Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.

To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.

When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook 10-12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden. Serve patties with the yogurt sauce.

Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce (nutrition information excludes bun)

Nutrition Information (per burger): 236 calories; 4.3 g. fat; 31 mg. cholesterol; 418 mg. sodium; 38.7 g. carbohydrate; 7.2 g. fiber; 11.3 g. protein

Recipe from PreventionRD