Skinny Taco Dip + 4 more Recipes to die for

Skinny Taco Dip

Servings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 pts
Calories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g

8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,


In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips
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Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

Servings: 3 • Serving Size: salad with 2 chicken tenders • Points: 8 pts • Points+: 8 pts
Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar: 10


6 (about 12 oz) chicken tenderloins
6 tbsp shredded coconut
1/4 cup panko crumbs
2 tbsp crushed cornflake crumbs
1/3 cup egg substitute or egg whites
pinch salt
olive oil spray
6 cups mixed baby greens
3/4 cup shredded carrots
1 large tomato, sliced
1 small cucumber, sliced

Vinaigrette
1 tbsp oil
1 tbsp honey
1 tbsp white vinegar (balsamic would work too)
2 tsp dijon mustard
Whisk all vinaigrette ingredients; set aside.

Preheat oven to 375°.

Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.


Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.


Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each


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Garlic Cheddar Biscuits


Servings: 14 • Serving Size: 1 biscuit • Old Points: 2 pts • Points+: 3 pts
Calories: 97.3 • Fat: 3.9 g • Protein: 3.7 g • Carb: 13.0 g • Fiber: 0.0 g

2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese (Cabot 50% reduced fat)
2/3 cup fat free milk

Preheat oven to 400°. Line a cookie sheet with parchment paper.


Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley.


In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet.


Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.


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Creamy Lemon Cheesecake Yogurt Cupcakes


Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 108.6 • Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1
Sodium: 107.9

Ingredients:
12 reduced fat vanilla wafers
8 oz 1/3 less fat cream cheese, softened
1/4 cup sugar
1 tsp vanilla
6 oz fat-free vanilla Greek yogurt (I used Chobani)
2 large egg whites
3 tbsp lemon juice
1 tbsp lemon zest
1 tbsp all purpose flour
24 blackberries

Directions:
Heat oven to 350°.

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.


Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator.


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Crock Pot Santa Fe Chicken


Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste


Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

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Texas Fit Chicks Boot Camps' 45 Snacks under 100 Calories!

We love this list of 100 snacks that are under 100 calories! Snacking can sometimes un-do progress you've made during Boot Camp and we found these snacks perfect to stay on track!

Remember to always double check the labels of your chosen foods for calories and to always keep to moderation.

20 Olives

68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a far healthier option. Olives are a great low calorie option that are also good for the liver.

14 Almonds

98 calories – A perfect snack for keeping at your desk when you need something to snack on, almonds is an ideal substitute for the savoury snacks people usually reach for and with heart protective monounsaturated fats (MUFA’s) and some vitamin b why wouldn’t you?

An apple

100 calories – “An apple a day can keep the doctor away.” Apples are rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter variety and you can skip a less healthy sugary snack.

1 ‘Skinny Cow’ Ice Cream

100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low fat iced desserts, and they come in a variety of tasty flavours, like berry and chocolate.

Miso soup

57 calories – You can buy miso soup in powder sachets so they make a quick and easy mid-afternoon snack for the office.

One ‘party size’ sausage roll

61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat much into your calorie allowance.

10 salted peanuts

74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.

Three celery sticks stuffed with cottage cheese

75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat.

Five ‘Werthers Originals’

100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!.

‘Weight Watchers’ Frozen Chocolate Eclair

76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!

Three potato wedges with ketchup

100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…

30 grapes

100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.

Fun-size Milky Way

76 calories – “The red car and the blue car had a race… All red used to do was stuff it’s face; it ate everything it see’s from trucks to prickly tree’s… but good old blue he took the milky way!”

One melon

88 calories – Melons are the ultimate diet snack! They have such a low calorific value as they are made up mostly of water; go ahead and eat a whole one if you like!

Six dried apricots

100 calories – Convenient snack to have in your handbag, plus they’re full of fibre too.

Tomato soup

74 calories – a low calorie soup can be a filling snack and full of goodness.

25 cherries

100 calories – Full of vitamins and low fat, cherries also take a while to eat as you have to avoid the stones, so your morning snack lasts.

‘Special K’ Chocolate Chip Cereal Bar

84 calories – Fewer calories than the standard chocolate bar; a great sweet fix and craving killer.

2 crackers lightly spread with smooth peanut butter

93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute.

2 Tuna nigri sushi

98 calories – A very healthy snack for sushi fans!

Portobello mushroom stuffed with roast veg and feta cheese

100 calories – Packed with healthy veg and tasty cheese.

Eight cashew nuts

100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend, as they keep you fuller for longer.

One mini Toblerone

21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).

A pear

100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and less than 100 calories too.

‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot

90 calories – If you feel like a treat but don’t want to ruin your diet; one of these iced desserts is perfect (and it’s much less fattening than ice cream).

A medium corn on the cob with seasoning

100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper for less than 100 calories!

2tsp hummus with a carrot

100 calories – Enjoy hummus with some crunchy carrot at any time for just 100 calories.

Four slices of mango

90 calories – You can enjoy four slices of juicy mango. They’re also sweet so great as a treat if you’d usually reach for something with more calories!

A cup of blueberries

83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing and a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.

A ‘Weight Watchers’ Mini Chocolate Stick

95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?

70g ‘TOTAL’ 2% yogurt with 80g strawberries

69 calories – Enjoy them with some creamy yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A bag of Slim Fast Cheddar Flavour Bites

95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.

One Strawberry ‘Weight Watchers’ Mini Swirl Pot

92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.

One Starbucks Tall Cappuccino with skimmed milk

76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!

10 Pringles

100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).

A ‘Dole’ Pineapple Pot

62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!

A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag

95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.

2 kiwis

58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and make a nice change from the more common fruit. Also an aid to digestion and skin problems.

A glass of orange juice

100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.

16 strawberries

58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories! Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A ‘Slim-Fast’ Chocolate Nutty Nougat bar

95 calories – Keep one of these in your desk won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.

A Frozen banana

95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream!

Two medium peaches

76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you and yummy too.

A hard-boiled egg

78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!

25 ‘Jelly Belly’ jelly beans

100 calories – Have a sweet tooth? 25 Jelly Belly beans will cost 100 calories

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20 Tips to get Great Abs

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Anyone can attain a flat stomach if they know the rules that govern getting it. Yes there are flat stomach rules. Follow these rules and you will slowly but surely get the flat stomach that you may be yearning for.

Belly Blast Rule 1 – Follow the Belly Blast Rules
Doing something that is contrary to the flat stomach rules could result in your body holding to your belly fat tighter than ever. Belly fat is the last bastion of fat storage in the body and the body will fight tooth and nail before releasing it. If you ever try to go in battle against your body, you will surely lose. Work with your body rather than against it.

Belly Blast Rule 2 – Be Patient
Everyone wants a flat stomach fast. Advertisements on how you could get a flat stomach quickly, are all over the internet. When it comes to weight loss or getting a flat stomach, slow is fast and fast is slow. This follows the law of the farm where everything has a gestation period. Just like pregnancy takes 9 months, attaining a flat stomach too will take time. Give yourself the next 21 days with our belly blasting program to see results!

Belly Blast Rule 3 – You Are Going to Have to Work For It
There is no magical pill or equipment that can give you flat abs. You are going to have to pay for it. Payment would be in the form of sweat. If there was a quick fix or magical diet, Oprah would have found it by now. So stop looking for shortcuts. These rules are the shortcuts.

Belly Blast Rule 4 – Stop Dieting
Dieting is war against your body. Your body will win any dieting war. It will even go to the extent of causing you to regain all the weight that you have lost, once the diet is over. For this reason, any unhealthy or fad diets must be avoided.

Belly Blast Rule 5 – Stop Doing Spot Training
100 crunches or even a thousand crunches will not get you great abs. You need to start exercising your big muscles so that it can help to remove the layers of fat on your body. In bootcamp, we focus on the entire core, which is more functional than 1000 crunches.

Belly Blast Rule 6 – Start Doing 3 hours of Weight Resistance Exercises
Exercises that work the big muscles such as squats, lunges, push ups are excellent for removing the layers of body fat. Weight resistance training exercises are the most effective known for burning fat and boosting your metabolism.

Belly Blast Rule 7 – Do Interval Training Instead of Steady State Cardio
Interval training is far superior than conventional cardio training. Try doing 2 sessions of this in a week. Be cautious of the strain on the body from interval training and start gradually. This takes priority over steady state cardio. So you should find time for this first.

Belly Blast Rule 8 – Do Cardio Exercises Once Completing 3 hours of Weight Training a Week
If you are able to spare more than 3 hours of exercise time, you could do conventional cardio exercises such as jogging, cycling or swimming. This should only be done if you cannot handle the stress of interval training. Interval training is far superior to shed belly fat.

Belly Blast Rule 9 – Remove or Absolutely Minimize Sugar and Simple Carbohydrates
Desserts, sweetened drinks, any sweet food or white flour should be avoided.

Belly Blast Rule 10 – Avoid Sweetened and Calorie Filled Drinks
Sweetened drinks pack lost of calories. Avoid drink that have lots of milk in it such as lattes. These too have lots of calories even though being low-fat. The calories come from the simple carbohydrates in the milk.

Belly Blast Rule 11 – Avoid or Reduce Milk to a Minimum
Lactose in milk spikes insulin. It would be wise to stay away from milk until you have achieved your flat stomach goal. You should be able to get enough protein from your meals. If you need more protein, it could be obtained from protein shakes.

Belly Blast Rule 12 – Understand Food Combination That You Should Avoid
Fat, sugar and alcohol taken in combination is detrimental to your flat stomach goals. Here is a detailed explanation of meal combination to avoid.

Belly Blast Rule 13 – Breakfast is Compulsory
Research has shown that people who skip breakfast store more abdominal fat. Skipping breakfast is a cardinal sin and should be avoided at all cost if you really want a flat stomach.

Belly Blast Rule 14 – Have 3 Small Main Meals and 2 Snacks
You should be eating every 3 or 4 hours to rev up your metabolism. Do not take this opportunity to overeat. Your main meals should be small servings. Eat nuts or fruits for snacks.

Belly Blast Rule 15 – Have 6 to 8 Hours Sleep at Night
Lack of sleep results in elevated levels of cortisol which promotes abdominal fat storage. A lot of people exercise and eat healthy but compromise on sleep. They have an extremely tough time losing belly fat.

Belly Blast Rule 16 – Strengthen Your Core Muscles

Belly Blast Rule 17 – Avoid Alcohol
Alcohol halts fat burning and increases appetite. Abstain from alcohol until your flat stomach goals are achieved. Read the earlier article for detailed information on alcohol’s effect on weight loss.

Belly blast Rule 18 – Be Aware of the Weekend Binge
An earlier article showed how a lot of people are disciplined on the weekdays but blow their diet on the weekends. Over consumption of food and drink causes a setback to a lot of people.

Belly Blast Rule 19 – The Flat Belly Diet Should Consist of Food With Low Calorie Density
Food with high calorie density have lots of calories in a small portion of food. These mainly include food with a combination of fat and sugar. One could easily overeat without realizing the overload of calories.

Great Abs Rule 20 – You Do Not Need to Finish Everything On Your Plate

Eat until you are 80% full. Do not eat until the food on the table or the food on the plate finishes.

Ready for your 21 Day Belly Blast Meal Plan? Find it here: 21 Day Belly Blast Meal Plan $29