This Puerto Rican Roast Pork (traditionally called “Pernil”) recipe was inspired by a friend many years ago who taught me the deliciousness of the cuisine of Puerto Rico.
Note: the pork needs to be seasoned the day before cooking. Make sure to note this in your meal plan on the day before you plan to cook and serve it.
Serves: 4 people
Hands-on time: 25 min
Total time: 35 min
This recipe started as a much higher-calorie version of chicken piccata from Cook’s Illustrated magazine. I replaced the all purpose flour with millet flour to make it gluten free, omitted the shallots and parsley, used pre-minced garlic, and reduced the quantities of oil and butter by almost half. The result is a healthy chicken piccata that is much lower in calories while still retaining the delicious flavor. The spinach at the end was also my personal touch, which I think makes the dish more complete (and prettier!). [Side note: The original recipe was way too lemony for my taste so I cut that back as well. Feel free to add more lemon back in if you like it that way.] Continue reading “Healthy Chicken Piccata with Spinach (GF)”
Serves: 1 person
Prep Time: 5 min
Cook Time: 5 min
Cleanup Time: 2 min
Total: 12 min
WW Points: 5
This savory high-protein breakfast uses only three basic ingredients — scrambled eggs, spinach, and feta — and whips up in just 10 minutes. It’s perfect with a can of low-sodium V8 and a cup of coffee. Continue reading “Scrambled Eggs with Spinach and Feta”
This healthy commuter breakfast takes a little bit of planning but is totally worth the effort, and once you’ve done it a few times the prep becomes automatic.
1 container high-protein greek yogurt with fruit
2 Tbsp chia seeds
6 Tbsp almond milk (30 calorie version)
2 Tbsp raw sunflower seeds
2 Tbsp Ezekiel Almond cereal (more if desired)
1/2 banana
You can make this versatile super smoothie at home in less than 10 minutes. It’s great for a light meal replacement or a post-workout recovery.
This smoothie is LOADED with super-nutrients. I drank one after a 3-mile run and it kept me sated for about an hour.
| Prep Time | 10 minutes |
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We have this wonderful Mexican takeout place near our house that has breakfast burritos that are to die for. Unfortunately they pack a punch when it comes to calories. If you prefer the same taste without the guilt, here’s a low calorie breakfast burrito I came up with that I think you’ll really like. Continue reading “Quick Low Calorie Breakfast Burrito”
