DASH Interiors

Monday, April 30, 2012

Avocado Salsa


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Servings: 4
Serving Size: 1/4 Salsa
Calories: 64
Fat: 5 g
Carbs:  3.25 g
Fiber: 2.75
Protein: 3 g
Points+: 1
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Here are your ingredients:

1 Avocado
1 Green Pepper
1 Red Pepper
1/2 Lime
1 Tsp. Minced Galic
1/2 Cup Salsa
1 Tomato

Dice up all the veggies. Smash Avacado mix together and you are ready for some tasty salsa with very little points!

Bon ABpetite!

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Pesto Chicken


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Servings: 4
Serving Size: 1 Chicken Breast
Calories: 202
Fat: 4.5 g
Carbs:  4.5 g
Fiber: 1
Protein: 23.5 g
Points+: 5
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Here are your ingredients:

4 Pieces Boneless Skinless Chicken Breasts
1 Can Cream of Mushroom
1 Can Stewed Diced Tomato's
2 Tbsp. Canned Basil (or one packet)
1 Small Jar of Artichokes




Put all ingredients in crock pot on high and cook for 4-6 hours. Put over brown rice if you like :). 

Bon ABpetit!

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Sunday, April 29, 2012

Chicken & Peppers Enchiladas




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Servings: 8
Serving Size: 1 Enchilada
Calories: 291
Fat: 5 g
Carbs:  25.1 g
Fiber: 8
Protein: 29.5 g
Points+: 6
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Here are your ingredients:

4 Pieces Boneless Skinless Chicken Breasts
1 Can No Fat Refried Beans
1 Red Pepper
1 Green Pepper
1/2 Onion
1 16 Oz. Can Enchilada Sauce
1/2 Cup Fat Free Sour Cream
1/2 Cup Low Fat Cheddar Cheese
2 Tbsp. Extra Virgin Extra lite Olive Oil
8 Mission 96% Whole Wheat Tortillas


Bring 3 cups water to a boil. Preheat oven to 350. Place chicken breasts in boiling water and cook for 20 minutes. In the mean time cut peppers and onions and saute in olive oil for 10 minutes. When chicken is complete shred chicken. Do NOT drain water left from boiled chicken. Place shredded chicken in the pan with the onions and peppers. Add 1/2 of the can of enchilada sauce to mixture. Place a couple of wooden spoons over boiling water and place one tortilla on spoons let steam for 1 minute. When tortillas are complete take each tortilla and spread 1 Tbsp. of beans, then, chicken onion, pepper mixture. Drizzle the remaining enchilada sauce on top of the enchiladas. Sprinkle all the cheese and cook for 20 minutes. When complete drizzle sour cream on top. Now your ready to eat!



Bon ABpetit!

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Saturday, April 28, 2012

Oreo Brownie Cupcakes!



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Servings: 18
Serving Size: 1 Cupcake
Calories: 180
Fat: 4 g
Carbs:  30 g
Fiber: 1.50
Protein: 1.25 g
Points+: 5
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Here are your ingredients:

1 Box Low Fat Brownie Mix
18 Cookies of WhoNu
1 Tbsp. Lite Olive Oil
1 Egg
1/2 Cup Water
1/2 Cup Lite Wipping Cream


Make brownies as directed on the box. Get the cupcake tin and place the cupcake sleeves in each. Once they are placed add 1 WhoNu to each. Add brownie mix to tops of each WhoNu cookie. Cook at 350 for 25 minutes. Once cooled dabble whip cream. You are in business for one TASTY treat! 


Little facts about these YUMMY cookies 1- Taste JUST LIKE Oreos. 2- They have as much fiber as a bowl of oatmeal. 3- They have lots of vitamin A, B, C, D and E! 4- They have as much iron as a cup of spinich. 5- They have as much calcium as a 8 oz cup of milk!


Bon ABpetit!

Wednesday, April 18, 2012

Cocktail Tilapia



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Servings: 4
Serving Size: 1 Piece
Calories: 155
Fat: 3 g
Carbs: 7.1 g
Fiber: .5 g
Protein: 30 g
Points+: 4 pts
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Here are your ingredients:

4 Pieces of Tilapia
1 Large Lemon
1 Tbsp Horseradish
½ Cup Spicy Cocktail Sauce
2 Tbsp. Light Olive Oil


Bon ABpetit!
Get skillet nice and hot then pour in olive oil. Place Tilapia in skillet and brown for 3 minutes on each side. Get two zip lock baggies and pour in sauces. Cut a small hole in zip lock bags for pouring. Put as little or as much of each as you like. When done – take the lemon and squeeze for a little more flavor on top. This is a quick healthy meal with lots of flava.

Tuesday, April 17, 2012

Buffalo Chicken Wrap


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Servings: 4
Serving Size: 1 Wrap
Calories: 171
Fat: 3.8 g
Carbs: 8 g
Fiber: 1.3 g
Protein: 28.9 g
Points+: 4 pts
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Here are your ingredients:

½ Cup Buffalo Sauce
2 Large Chicken Breasts
4 Lettuce Leafs
½ Cup Onion
1  Large Tomato
½ Cup Cilantro
4 Tbsp Fat Free Sour Cream

What you will need to do is take the half cup of buffalo sauce and marinate the chicken breast for half hour or more (if you have the time longer is better). In the mean time preheat oven to 350. Place chicken in baking dish and cook for 30 minutes. Dice tomato, cilantro and onion.  When the chicken is complete place chicken and remaining ingredients in lettuce. Eat up! tasty and oh so good for you! My husband liked this in a tortilla instead of the lettuce leaf but its totally up to you – and how many carbs you would like ha ha. If you choose to eat up with a tortilla I recommend a wheat fat free tortilla and then you are only looking at around 80 additional calories, 2g fat, 12g carbs, 8g of fiber and 3 more grams of protein!



Bon ABpetit!

Monday, April 16, 2012

Pumpkin Stuffed French Toast

Trying to think of a new breakfast idea? This is REALLY good!!
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Servings: 2
Serving Size: 1 piece
Calories: 200
Fat: 2.2 g
Carbs: 11.8 g
Fiber: 0 g
Protein: 6.2 g
Old Points: 2 pts
Points+: 3 pts
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Here are your ingredients:

4 Pieces of Bread
3 Egg Whites (from large egg)
1/2 Can Pumpkin
2 Tbsp. of Fat Free Cream Cheese
2 Tsp. Cinnamon and Vanilla

Dip bread in beaten egg whites. Cook for 2 minutes on each side. While they are cooking combine pumpkin, cinnamon and vanilla. Once French Toast in complete spread a layer of cream cheese and pumpkin mix. You are

all set to start your day with a yummy healthy meal!

Bon ABpetit!












Olive/Tomato Topped Chicken


 

So EASY to make- so little ingredient's such a great weeknight meal. Fast and so easy with not much to have on hand. Serve with brown rice or veggies to make a complete meal. Or if your on a cut like I am right now :( bla (summer is just around the corner) it is also satisfying enough to have by itself. My husband Dylan was a big fan. Let me know what you think!



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Servings: 4
Serving Size: 1 Chicken Breast
Calories:262
Fat:  8.2g
Carbs: 3.1g
Fiber: 1g
Protein: 29g
Points+: 5
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Here are your ingredients:

2 Tbsp of Light Olive Oil
4-6 Chicken Breasts
1/2 Cup Olives Diced
1 Large Tomato Diced
1 Container Reduced Fat Feta Cheese


Preheat oven to 350. Brush chicken breasts with light olive oil. Dice tomatoes and olives into small squares. Cover chicken with feta, tomatoes, and olives. Cook for 25- 30 minutes and DINNER IS SERVED!


Bon ABpetit!


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