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Moroccan Shrimp With Spinach
shrimp and green beans diet dish  diet recipe, diet recipe for weight loss, shrimp for weight lossPreparation time: 40 mins
Servings: 4
Cooking time: 7 mins
1/2  teaspoon  ground coriander
1/2  teaspoon  ground cumin
1/2  teaspoon  paprika
1/4  teaspoon  cayenne
   pinch ground allspice
1/4  teaspoon  salt
1  pound  large shrimp, peeled   and deveined
                                                                   10  ounces  fresh baby spinach
                                                                    3  tbls extra-virgin olive oil                         
Cooking Directions:
Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes. 2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of heavy-duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal. 3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately
Roasted Asparagus
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Prep time: 7 mins
Cook time: 25 mins
2 pounds fresh asparagus
Extra virgin olive oil
Sea salt
Freshly ground black pepper
Cooking Directions:
Preheat the oven to 400 F. Break off the tough ends of the asparagus and, if they're thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp
Ultimate Veggie Chili
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Prep time: 15 mins
Cook time: 20 mins
1 yellow onion, chopped
1 red bell pepper, chopped
3 cloves garlic, minced
2 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon each chipotle chili powder and red pepper flakes
14 ounces extra-firm tofu, frozen and thawed
2 (14-ounce) cans diced tomato, undrained
1 (28-ounce) can crushed tomatoes
1 (4-ounce) can diced jalapenos, drained
1 (4-ounce) can green chilli peppers, drained
2 (14-ounce) cans black beans, drained and rinsed
1 (14-ounce) can dark  beans, drained and rinsed
1/2 cup frozen spinach
1/2 cup chopped or sliced raw almonds 
Salt and freshly ground black pepper
Garnishes: greek yogurt or soy sour cream, shredded soy Cheddar, more raw chopped almonds, optional
Cooking Directions:
In a large stockpot, saute onion, bell pepper, and garlic in the olive oil over medium-high heat until onions are starting to soften. Stir in cumin, chipotle, and red pepper flakes. Crumble the thawed tofu into the mixture and saute 5 minutes more. Reduce heat to medium. Add all tomatoes, jalapenos, green chilli peppers, black beans, kidney beans, spinach & ; mix well. Reduce heat to low and simmer for 1 hour, stirring occasionally. Add salt and pepper, to taste. Garnish with Greek yogurt or soy sour cream, grated soy cheddar, and additional raw sliced almonds, if desired
Spaghetti Squash
spaghettisquash lgchili, diet chile, chili for weight loss, diet skinnt recipe blogThe first time I made this, I used one of the simple, cheesy spaghetti squash recipes below to ensure that my kids would love it. I know this might seem too amazing to believe or that you might think my kids are unusually good eaters. Trust me... They're not! They're about as picky as they come and they absolutely raved about this squash! My oldest son (just turned 8) actually named it "magic squash" and asked for seconds and then thirds! Then, a week or so after the first spaghetti squash recipe, before they could forget that they loved it, I made a recipe with a few more healthy ingredients. I gradually worked us up to the more elaborate spaghetti squash recipes on this page that are full of other healthy ingredients. The kids have loved every recipe except for the spicy one - They still refuse to eat spicy foods. That's going to take some time to tackle! If you've never tried any spaghetti squash recipes or cooked with spaghetti squash at all, here's what you need to know:
  1. Buy the most yellow one you can find with no soft spots. The almost white or greenish ones are not very ripe. There's also an orange variety, known as "Orangetti", that's a little sweeter than its yellow counterpart.
  2. You can bake, microwave, or steam spaghetti squash. We'll show you how below.
  3. It's mild, slightly nutty taste works well with just about any recipe you might make using regular spaghetti noodles. Kids seem most fond of the simple olive oil or butter with their favorite cheese or salt and pepper. Traditional red sauce works well too.
  4. Spaghetti squash is a dieter's dream: It has no fat and is extremely low in calories - only 25 in a 1/2 cup serving.
  5. Most of the spaghetti squash recipes below can be served inside the squash shell for extra pizzazz. Once you've removed the squash "pasta" strands, just mix them with the remaining ingredients and place them back into the empty shells.
Basic Spaghetti Squash Recipes:
These are the basics for cooking a spaghetti squash. If the spaghetti squash recipes farther below say "cook it" or similar, it implies that you can use whichever of these basic recipes you choose.
Baking Method: 
  1. You can bake it whole or cut it in half lengthwise. If you keep it whole, just make sure to pierce a few holes with a large knife, skewer or an ice pick to allow steam to escape.
  2. If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers. It's still a good idea to pierce a few holes near the ends.
  3. Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish (water's not necessary when whole but it doesn't seem to hurt either.)
  4. Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
  5. Once the squash is cooked and cooled for 10-15 minutes, if it hasn't already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
  6. Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
  7. Serve immediately or reheat later by either steaming or microwaving.
Tip #1: Make sure the squash is cooked until it easily gives under pressure (using an oven mitt) or is easy to pierce with a regular fork (not just a knife.) If it's under-cooked at all, the strands won't separate and the taste won't be pleasing, especially to kids!

Tip #2: When cutting the spaghetti squash in half, feel free to do it either crosswise or lengthwise.

Microwave Method:
  1. Cut squash in half and scoop out the seeds and fibers with a spoon.
  2. It's especially important, when microwaving, to pierce a few holes in the squash skin with a large knife, skewer or an ice pick to allow steam to escape.
  3. Place squash halves, cut side up in a large microwave safe dish with 1/4 cup water.
  4. Cover with plastic wrap and pierce the wrap in a few places to allow steam to escape.
  5. Microwave on High power for 10 - 20 minutes or until the skin gives easily under pressure (using an oven mitt.) Let stand for a minute or two.
  6. Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
Boiling Method:
  1. Cut squash in half and scoop out the seeds and fibers with a spoon.
  2. Place squash halves, cut side down, in a large pot. Add water to fill pot to about 2 inches.
  3. Pierce the shell a few times with a large knife, skewer or an ice pick to allow steam to escape.
  4. Bring to a boil.
  5. Cover, reduce heat, and simmer 20-25 minutes or until tender. Drain.
  6. Using a fork, scrape the pasta-like insides out onto a service plate or bowl.
"Quick and tasty Spaghetti Squash Recipe":
INGREDIENTS (Nutrition):
* 3 pounds spaghetti squash, halved lengthwise and seeded* 
1 tablespoon ...I just add store bought pesto to cooked spaghetti squash, top it with some shaved Parmesan, Romano or any other dry cheese, salt and pepper and everybody ...  Not rated yet 
Cooking Directions:
Cut squash in half, lengthwise and remove seeds.
Cook until tender. (I put it in a baking dish with water in the bottom and bake/microwave it)
Medium squash makes 6-8 open face sandwiches
Cook squash in microwaveIngredients:1 Medium Spaghetti squash1/2 cup Chopped Red Onion (any will work)2 stalks chopped celery3-4 cloves Garlic, minced3 links Turkey  PARTY SQUASH
* 1 spaghetti squash 1 spaghetti squash 1 bell pepper 1 onion 1 can diced tomatoes (fresh if you have them) 1 cup celery slices 1 can red kidney beans (or your favorite)
Fudgy Black Bean Brownies
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Prep time: 10 mins
Servings: 16
Cook time: 30-35 mins
One 15-ounce can black beans, drained and rinsed very well
3 large eggs 3 tablespoons canola oil
3/4 cup stevia = to 3/4 cup sugar 
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla extract
1/2 teaspoon peppermint extract, optional
1/2 teaspoon baking powder
Pinch salt
1/2 cup mini semi-sweet chocolate chips, divided

Cooking Instructions:Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside. Place the black beans in the bowl of a food processor and process until smooth and creamy.  Add the eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract as desired, baking powder, and salt and process until smooth.  Add ¼ cup of the chips and pulse a few times until the chips are incorporated. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.
Nutrition Information per Serving: 
120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein 
Banana Bran Muffins
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Prep time: 10 mins
Cook time:
15-18 mins
1 1/2 cups all-purpose flour
1 cup organic oat bran
1/2 cup whole wheat flour
1 tablespoon ground cinnamon
2 teaspoons baking powder
2 teaspoons baking soda
1/2 teaspoon ground nutmeg
1/4 teaspoon allspice
2 eggs
                                                                 1 cup orange juice
                                                                 1/2 cup stevia sugar
                                                                 1/2 cup vegetable oil
                                                                 1 cup mashed ripe bananas
                                                                 1/2 cup chopped walnuts
Cooking Directions:
In a large bowl, combine the first eight ingredients. In another bowl, beat the eggs, juice, sugars and oil. Stir into dry ingredients just until moistened. Fold in bananas and nuts. Fill greased or paper-lined muffin cups two-thirds full. Bake at 400 degrees F for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm. 
**Warning: only eat on days that you plan to be very active and must be eaten early in the day-(before 3 pm).
Savory Sweet Potato Fries
maoz-sweet-potato-friesPrep time: 10 mins
Servings: 4
Cook time: 20-25 mins
This is quick & easy for sweet potatoes, which in my opinion should never be made any sweeter. The blend of spices, her, extra virgin olive oil and lemon juice is just wonderful… a fabulous way to prepare sweet                 potatoes! 
2 large sweet potatoes (peeled, cut into French fries, rinsed and dried)
1 tablespoon rosemary (minced)
1 tablespoon tarragon (minced)
1 tablespoon parsley (minced)
1/4 teaspoon ground cumin 
2 tablespoons olive oil
1 teaspoon lemon juice
salt, to taste freshly 
ground pepper, to taste
Cooking Directions:
Heat 350 degrees F the oven. Toss the potatoes together with all other ingredients to coat. Place on a spray bake sheet. Bake for about 20-25 minutes (or until golden and crispy).
Nutritional profile for one serving:
Calories: 120 Total fat: 6.9g, Cholesterol: 0 mg, Sodium: 37.5 mg, Total carbs: 14 g, Fiber: 2.1g, Protein 1.3 g
Sweet Potato Soufflé
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Prep time: 15 mins
Servings: 10
Cook time:25 mins
4 large sweet potatoes
2 tablespoons olive oil
1/2 cup skim milk
1/2 cup dry sherry stevia sugar
1/2 cup frozen orange juice from             concentrate
                                                                    1 teaspoon nutmeg
                                                                    1 teaspoon cloves
                                                                    1 teaspoon cinnamon
                                                                    1 pinch salt
                                                                    4 large egg whites
                                                                    2 tablespoons sugar
                                                                    2 oranges cut in thin slices
                                                                    A dollop of soy whip cream 
Cooking Directions:
Preheat oven to 350°F. In a large pot, cover the sweet potato with water and bring to a boil. Boil until tender. Drain and peel the sweet potato and place in a large mixing bowl. Mash well. Add the olive oil, milk, sherry, aguave, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer. Spoon mixture into an oiled ,ovenproof gratin dish. Bake until the potatoes are hot, about 25 minutes. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg white until almost stiff. Gradually add the sugar and continue to beat until soft peaks form. During the last five minutes of cooking the soufflé, top with the meringue mixture. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
Nutrition profile per serving:
Calories 95, Carbohydrate 18 g, Fat 2 g, Fiber 2g, Protein 3 g, Saturated Fat 0g
Grilled Tuna Steaks
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Prep time: 20 mins
Servings: 4
Cook time: 10-15 mins
4 tuna steaks (4 oz. each)
2 tablespoons low sodium soy sauce
1 tablespoon Worcestershire sauce
1 teaspoon sugar
                                                                        1 tspn whole grain  mustard                  
                                                                        1 tablespoon vegetable oil
                                                                         chopped parsley (optional)
                                                                         lemon wedges (optional)
Cooking Directions:
Place tuna in a shallow dish in a single layer. In a small bowl, whisk together the soy sauce, Worcestershire sauce, sugar, mustard, and oil until combined. Pour marinade over tuna and gently turn steaks until well-coated on each side. Cover with plastic wrap and refrigerate for at least 30 minutes up to 2 hours. Prepare grill. Remove tuna and reserve marinade for basting. Grill tuna for about 10-15 minutes, turning once and basting often with reserved marinade. Serve tuna steaks with lemon wedges and garnished with chopped parsley.serve over a bead of white beans and chives. 
Nutrition profile per serving:
Calories 162, Calories from fat 42, Total Fat 5g, Saturated Fat1g, Cholesterol 51mg, Sodium 417mg, Total Carbohydrates 2g, Dietary Fiber 0g, Sugars 0g, Protein 27g, Vitamin A 2%, Vitamin C15%, Calcium 2%  
Paprika Shrimp & Green Beans
Prep time: 30 mins
Servings: 4
Cook time: 10 mins
4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
                                                                     2 16-ounce cans large butter
                                                                     beans or cannelli beans, rinsed                                                    
                                                                     1/4 cup sherry vinegar, or red-
                                                                     wine vinegar
                                                                     1/2 teaspoon sea salt
                                                                     1/2 cup chopped fresh parsley,
                                                                     Freshly ground pepper
Cooking Instructions:
Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.
Tips & Notes:
  • Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.
  • To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
  • To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.
Nutrition profile per serving: 
245 calories, 8 g fat (1 g sat, 6 g mono), 115 mg cholesterol, 26 g carbohydrates, 0 g added sugars, 23 g protein, 8 g fiber, 596 mg sodium, 855 mg potassium.
Nutrition Bonus: Selenium (43% daily value), Fiber (33% dv), Vitamin C (30% dv), Iron (25% dv), Potassium (24% dv), Vitamin A (20% dv).2 Carbohydrate 
Serving exchanges: 1 starch, 1 vegetable, 3 very lean meats
brocchili, diet chile, chili for weight loss, diet skinnt recipe blog 
Prep time: 10 mins
Cook time: 30 mins
8 oz. chicken breast
1 cup raw vegetables (mushrooms or broccoli)
1 pkg. cream of chicken soup supplement mix with 6-8 oz. water
Cooking Directions:
Place seasoned chicken and raw veggies in small cooking bag. Pour mixed soup supplement over chicken and veggies. Close bag and place in baking dish. Puncture bag 3-4 times. Bake at 350 for 30 minutes or until done.Serve with a raw salad and a side slaw. Try cream of mushroom supplement for variety. 
Chicken Sauté with Pink Grapefruit
chicken and mushrooms 
Prep time: 10 mins
Servings: 4
Cook time: 5 mins
2 small pink grapefruits
½ cup orange juice or less
All-purpose flour for dredging chicken
1 teaspoon dried tarragon                 
                                                                          Salt and pepper to taste
                                                                          4 boneless, skinless chicken       
                                                                          ¼ cup low sodium chicken  
                                                                          1 tablespoon fresh parsley
Cooking Directions:
Peel grapefruit and cut into cross section slices and remove seeds. Save all juices and add orange juice to yield ½ cup of juice for the sauce. Mix flour with tarragon, salt, and pepper and dredge chicken in mixture. Spray nonstick skillet with cooking spray and add chicken. Cook over medium-high heat for 3-4 minutes per side or until golden brown. Remove from skillet, cover with aluminum foil to keep warm. Deglaze the pan with the wine and juice on high heat. Reduce liquid in half, add grapefruit and parsley. Place slices of grapefruit on center of plate, top with sauteed chicken breast and drizzle with sauce.
Nutritional profile per serving:
213 calories, 28g protein, 14g carb, 3.3 g fat, 1g saturated fat, 73mg cholesterol, 1.2g fiber, 65mg sodium (not including extra salt added), 15% calories from fat  
Sea Bass with Dried Fruit Salsa 
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Prep time: 5 mins
Servings: 4
Cook time: 10 mins
4 (5 to 6 ounce) sea bass fillets, about 1-inch thick
2 teaspoons olive oil
2 teaspoons ground coriander
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4-1/2  teaspoon cayenne pepper    
1/2  teaspoon sea salt1/4 cup of each dried fruit  mango, papaya, cherry, and   
                                                                        1/3 cup organic apple juice
                                                                        or cider
                                                                        2 tablespoons cider vinegar
                                                                        2 tablespoons apricot jam
                                                                        2 tablespoons chopped 
Cooking Directions:
Rub fish with olive oil.Combine coriander, cumin, cinnamon, and cayenne pepper; mix well. Set aside 1/2 teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture. Rub seasonings over both sides of fish. Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3-5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky. Combine dried fruit, juice, vinegar, and 1/2 teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes. Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.
Plating: serve with 4-5 med. size shrimp over greens
Nutritional profile per serving:
Calories 337, Fat 6 g, Calories from Fat 16%, Protein 28 g, Carbohydrates 43 g, Fiber 3 g, Cholesterol 58 mg, Sodium 241 mg. 
Chicken and Mushroom Soup
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Prep time: 10 mins
Cook time: 7-9 hours
When you are hungry we sometimes over eat because we are cold-as in body temperature. Craving comfort food is often associated with the feeling of hollowness or emptiness. A great secret to weight loss is the first dish- a great hearty warm and nutrient dense soup.This soup is awesome and full of flavor – just what any good
                                                                           vegetable soup should taste
2 small potatoes, peeled and chopped
2 (14 ounce) cans diced tomatoes (undrained)
2 tablespoons olive oil
4 garlic cloves, chopped
1 large onion, chopped
2 large carrots, chopped
2 cups green beans (cut into 1-inch pieces)
1/4 head cabbage, chopped
1 medium turnip, chopped
2 small celery stalks, chopped
6 cups vegetable broth
1/2 teaspoon thymesalt and pepper, to taste
hot sauce (optional) 
Cooking Directions:
In a large pot, heat one tablespoon of olive oil over medium-high heat. Add the onion and cook until it becomes translucent. Add the garlic and saute for a few minutes (don’t let the garlic brown). Add the remaining chopped vegetables and saute for about a minute or two (add the second tablespoon of olive oil if needed). While sauteing, add the thyme and season with salt and pepper to taste. Place the sauteed vegetables in the crock pot, add the vegetable broth and tomatoes. Cook on low for about 7-9 hours or high for about 4-6 hours. Just before serving, mash some of the potato chunks against the side of the crockpot to thicken the soup, stir a little and serve.
Nutrition profile per serving:
Total fat 2.5g, Cholesterol 0mg, Sodium 534.8mg, Total carbs 13.3g, fiber 2.8g, Protein 1.9g
Holiday Reggae Chicken
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Prep time:
Cook time:
Pair this snappy entrée with justabout any equally healthy side dish, such as wild rice, whole-wheat pasta, mashed cauliflower,string beans, or roasted vegetables.
1 pound chicken breasts, cleaned and cut into ¼-inch cubes
1 tablespoon of your favorite low sodium Seasoning (or-make your own by adding granulated onion,granulated garlic, salt-free lemon pepper, and paprika)
1 teaspoon low-sodium soy sauce
1 tablespoon canola oil
1 tablespoon corn starch
1 teaspoon chopped fresh thyme leaves
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 tablespoon low-sodium ketchup or tomato puree
Cooking Directions:
Season chicken breast cubes with Seasoning, soy sauce, and garlic.
In a medium hot skillet, pour oil. Add onion and sauté until glossy.
Add seasoned chicken, cover, and cook for 4 minutes, stirring occasionally. In a bowl, dissolve cornstarch in vegetable stock. Add thyme, Scotch bonnet, peppers, diced tomato, and tomato puree. Pour over chicken and simmer until done, about 10 to 12 minutes.
Finish off with chopped cilantro or, if you prefer, dill.
Nutrition profile per serving:
 200 calories, 7g total fat, 1g saturated fat, 75mg cholesterol, 26g protein, 2g fiber, 16mg sodium
Low cal-Butternut Cheesecake
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Prep time: 10 mins
Cook time: 45 mins
This cheesecake is a feast for your palate and your heart. A piece of regular cheesecake, like the Original Cheesecake at The Cheesecake Factory, is a whopping 710 calories and 29 grams of saturated fat (the sat fat equivalent of three Big Macs!). Our low cal Butternut Cheesecake has
one-tenth of the calories and 0
                                                               grams of saturated fat.  
 2 cups Grainfield’s Corn Flakes
¼ cup frozen organic (no sugar added)apple juice concentrate (thawed)
1 pound fat-free soy cream cheese
4 ounces fat-free cottage cheese
1 package Silken Tofu or ½ cup skim milk
½ cup egg whites
½ cup equivilant of stevia sweetener
½ cup roasted butternut squash*, pureed
2 tablespoons vanilla
Cooking Directions:
To roast butternut squash, cut in half lengthwise.Scoop out seeds and membranes, and halve again, making four wedges. Place wedges cut side up in a large glass baking dish. Cover with foil and bake at 400 degrees F.until tender, about 45 minutes. 
Crust: Preheat oven to 350 degrees F. Grind corn flakes in a food processor until fine. Combine flakes with apple juice concentrate. Layer in bottom of 8-inch round cake pan and bake for 3 minutes to set crust. Let cool.
Remaining ingredients:
Preheat oven to 375 degrees F.
Mix cream cheese, cottage cheese, and tofu in food processor until very smooth. In a large bowl, combine egg whites, Stevia, pureed butternut squash,and vanilla with a spoon (not a whisk). Combine egg white mixture with cream cheese mixture. Blend until smooth. Bake for 30 minutes in a hot water bath. To prepare hot water bath, put your filled cake pan in a larger pan and add enough boiling-hot water to reach halfway up the side of the smaller pan.
Japanese Soup
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Prep time: 5 mins
Cook time: 20 mins
It is not correct to think that soup is a western dish. In fact, the word may come from English, some form of soup have been part of the Asian pallet for centuries. Here is a relatively simple and easy to cook dish for a 
soup that can be served as                                                                          
                                                                           a great appetizer prior to
                                                                           any type of meal. 
1½ liters Chicken broth (60 oz.) 
4½ teaspoons Soy Sauce
 1 Lemon (sliced) 
 6 Fresh mushrooms (sliced) 
2 onions (chopped) 
1 carrot (chopped) 
1/3 cup Dry Sherry
Cooking Instructions:
Mix, simmer for 20 mins, enjoy!
Alternative to Egg Nog
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Prep time: 5 mins
Servings: 4
Cook time: 5
Eggnog is a minefield of calories -- from the heavy cream to the sugar to its main ingredient, eggs. Weighing in at around 340 calories per cup, with 19 grams of fat, this is one holiday drink that’s better left at the bar -- unless you make some serious changes. First, skip the heavy cream and use skim milk and fat-free half-and-half instead. Egg substitutes are just as good as the real deal, and a single packet of artificial sweetener can add all the flavor of a teaspoon of calorie-heavy sugar. And, since you've carved off the calories in all the right places -- down to about 60 calories per serving -- feel free to add 1/4 cup of brandy or rum for a little kick, or spice it up naturally with a shaving of fresh nutmeg.
1 1/2 cups skim or soy milk milk
1/2 cup fat-free soy cream
1/2 cup pasteurized egg substitute
1 tsp vanilla
1 packet stevia
1/4 cup brandy or rum (optional)
Nutmeg (for garnish)
Cooking Directions:
Combine all ingredients in a shaker or blender, or whisk to blend. Serve cold or over ice and garnish with nutmeg.
Nutrition profile per serving:
(Without brandy): 64 calories, 7g protein, 8g carbohydrate, 0.5g fat, 0.3g saturated fat, 3 mg cholesterol, 0g fiber, 144mg sodium, Calories from fat 7%Wine Spritzer
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Prep time: 2 mins
Servings: 1
Cook time: 2 mins
This colorful holiday cocktail is the perfect way to make merry without packing on the pounds. 
1/2 cup white wine
1/4 cup pomegranate or
                                                                              cranberry juice
                                                                             1/4 cup club soda or 
                                                                              sparkling water
                                                                              Lime wedge
Cooking Instructions:
Start with just a splash of wine in lieu of a whole glass and add a dash of healthy pomegranate or cranberry juice, both of which are nutrient-heavy                                                                             and calorie-light. Finally, throw in a touch of soda or sparkling water for a little pop and garnish with lime wedge.
Crab Meat Spread
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Prep time: 15
Servings: 16
Cook time: 10
A picture-perfect addition to any holiday spread, this crab meat pomegranate dip is low in calories compared with the typical veggie dip. Light mayo is the only ingredient
                                                                         that adds a few fat calories;
                                                                         otherwise this holiday
                                                                         appetizer is protein-packed 
                                                                         and full of flavor.
8 oz lump crab meat, drained and shell pieces removed
4 tbsp light mayonnaise
1 tbsp finely chopped green scallion tops or chives
1 tbsp fresh lime or lemon juice
Assorted crudités (red pepper strips, cucumber slices, and carrot sticks)
1/2 cup pomegranate seeds
Cooking Directions:
Mix crab meat with mayonnaise, scallions, and lime juice. Mound crab meat mixture in the center of a platter and sprinkle with pomegranate seeds. Arrange colorful vegetables around the plate.
Nutrition profile per serving:
26 calories, 3g protein, 0.4g carbohydrate, 1.4g fat.
Apple Crisp
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Prep time: 15 mins
Servings: 8
Cook time: 30 mins
What’s a holiday feast without a little apple pie? It may be an age-old tradition on your table come November and December, but there’s a slimmer way to do it. While it’s not exactly lean cuisine, this crisp is certainly a step in the right direction, especially if you use a no-trans fat margarine and a sugar substitute, in lieu of the real thing. Topping out at around 190 calories per serving, this dessert is 
                                                               a big nutritional improvement with
                                                               almost no sacrifice in taste.
4 cups peeled, cored, sliced granny smith apples (3-4 medium apples)
1 Tbsp granulated sugar
2 tsp lemon juice
3/4 cup rolled oats
1/4 cup flour
2 Tbsp brown sugar
2 Tbsp melted butter
1 tsp ground cinnamon
1/4 tsp salt
1 cup low-fat frozen vanilla yogurt
Cooking Directions:
Preheat the oven to 350°F. Place the apples evenly in the bottom of a 11x7 inch baking dish coated with cooking spray. To complete the crisp, in a medium-sized bowl, combine the remaining ingredients and stir until the mixture resembles of course meal. Top the apples evenly with the oat mixture. Bake the crisp at 350°F for 30 minutes. Top each apple crisp serving with 2 tablespoons of frozen vanilla yogurt.
Skinny-mini Cupcake
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Prep time: 10 mins
Cook time: 10-12 mins
* This recipe can also be used for a cake!
3 eggs (or 4.5 tsp egg replacer mixed with 6 TB water)
1 1/2 cups sugar (or 1 1/2 tsp stevia)
2 sticks of butter (or the  
                                                                   equivalent of oil or margerine)
                                                                   3 cups of rice flour
                                                                   2 tsp baking powder (or 1/2 tsp
                                                                   baking soda mixed with 1 tsp
                                                                   lemon juice)
                                                                   1 tsp baking soda
                                                                   1/2 tsp salt
                                                                   1/2 cup buttermilk (or 1 1/4 cups
                                                                    rice milk mixed with 1 1/2 tbs 
                                                                    lemon juice)
Cooking Directions:                                                                   
Bake at 350 degrees. 10-12 minutes for cupcakes or 25 – 35 minutes for cake.