Here are my planned substitutions:
Instead of Chips and Dip....Zucchini Chips and Skinny Ranch Dip
Zucchini Chips (Recipe from BestLife.com)
Makes - 4 Servings
Ingredients:
- 2 large zucchini
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder (optional)
Preparation:
1. Preheat the oven to 400 degrees F. Coat 2 baking sheets with cooking spray.
2. Thinly slice the zucchini on the diagonal, about 1/8″ thick. Place the slices in a large bowl and toss well with the oil, salt, and garlic powder (if using).
3. Arrange in a single layer on the baking sheets.
4. Bake, turning often, for 25 minutes. Reduce the oven temperature to 300 degrees F and bake until splotchy brown and crisp, 10 to 15 minutes.
Nutritional Information per serving: Calories - 56. Fat- 3.5g, Protein - 2g, Fiber - 2g, Carb - 6g.
Skinny Ranch Dip (Recipe on skinnytaste.com)
Makes 2 servings
Ingredients:
- 2 tbsp light mayonnaise
- 2 tbsp fat free plain Greek yogurt
- 2 tbsp fresh chopped scallion
- salt and fresh pepper
Nutritional Information per serving: Calories - 41.3 Fat- 4g, Protein - 0.8g, Fiber - 0.2g, Carb - 1.7g.
Instead of Beef Chili....Crockpot 3 Bean Turkey Chili
Crock Pot 3 Bean Turkey Chili (Recipe on skinnytaste.com)Makes 12 servings (10.8oz serving)
Ingredients:
- 1.3 lb (20 oz) fat free ground turkey breast
- 1 small onion, chopped
- 1 (28 oz) can diced tomatoes
- 1 (16 oz) can tomato sauce
- 1 (4.5 oz) can chopped chilies, drained
- 1 (15 oz) can chickpeas, undrained
- 1 (15.5 oz) can black beans, undrained
- 1 (15.5 oz) can small red beans, undrained
- 2 tbsp chili powder
- 1/2 cup chopped red onion
- 1/2 cup chopped fresh cilantro for topping
- shredded cheddar to top (extra pts)
1. Brown turkey and onion in a medium skillet over medium high heat until cooked through.
2. Drain any fat remaining and transfer to crock pot
. Add the beans, chilies, chickpeas, tomatoes, tomato sauce and chili powder mixing well.3. Cook on high 6-8 hours.
4. Garnish with onions, cilantro and cheese and enjoy!
Nutritional Information per serving: Calories - 206.3 Fat- 1.4g, Protein - 16.8g, Fiber - 9g, Carb - 31.8g.
Instead of Chicken Wings....Spicy Buffalo Cauliflower Bites
Spicy Buffalo Cauliflower Bites (Recipe from skinnytaste.com)Makes - 6 servings (1 serving is about 1 cup of cauliflower)
Ingredients:
- 1 cup water
- 1 cup all purpose flour
- 2 tsp garlic powder
- 22 oz (6 1/2 cups) cauliflower florets
- 3/4 cup Franks Hot Sauce
- 1 tbsp melted unsalted butter
1. Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.
2. Combine the water, flour, and garlic powder in a bowl and stir until well combined.
3. Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.
4. While the cauliflower is baking, combine the hot sauce and butter in a small bowl.
5. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with skinny blue cheese dressing if desired and celery sticks.
Nutritional Information per serving: Calories - 119.4. Fat- 2g, Protein - 4g, Fiber - 3g, Carb - 21.4g.
Instead of Pizza....Quinoa Pizza Bites
Quinoa Pizza Bites
Makes ~40 bites
- 2 cups cooked quinoa
- 2 large eggs
- 1 cup chopped onion
- 1 cup shredded mozzarella cheese
- 2 tsp minced garlic
- 1/2 cup fresh basil, chopped
- 1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
- 1/2 tsp seasoning salt
- 1 tsp paprika
- 1 tsp dried crushed oregano
- pizza sauce for dipping
1. Preheat oven to 350 degrees.
2. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
3.
Distribute mixture into a greased mini muffin tin, filling each cup to
the top (1 heaping Tbs each), and press down gently to compact.
4. Bake for 15-20 minutes.
Nutritional Information for 5 bites per My Fitness Pal: Calories - 175, Fat - 10g, Protein - 9g, Fiber - 2g, Calcium - 10mg, Carbs - 12g
So what would you save if you made these changes??????
- 11 Lays Potato Chips = 160 calories, 10 grams of fat vs Zucchini Chips = 56 calories, 3.5g fat
- 2 tbsp Helluva Good French Onion Dip = 50 calories, 5g fat vs Skinny Ranch = 41 calories, 4g fat
- Wegman's Chili (10oz)= 351 calories, 13g fat vs 3 Bean Turkey Chili = 206 calories, 1.4g fat
- 3 Hooter's Chicken Wings = 520 calories, 38g fat vs Spicy Cauliflower Bites = 119 calories 2g fat
- 1 slice Papa John's Pepperoni Pizza = 330 calories, 14 g fat vs 5 Quinoa Bites = 175 calories, 10g fat
Substituted Healthy (but still yummy) Menu: 597 calories and 20.9g fat
Total Calories saved = 814 calories and 59.1g fat
