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w&c xo

(54 Recipes) Created by WORDSMITH5

Recipes in this Collection

Cocoa Crusted Pork Tenderloin
Very Good 4.0/5
(196 ratings)

This dish inspired by Costa Rican spices seems exotic, but it uses spices and ingredients you already have around the house: coffee, cocoa and cinnamon. You'll wonder why you've been relegating these flavorings to dessert!

Submitted by CHEF_MEG

Carbs: 1.2g | Fat: 13.1g | Fiber: 3.4g | Protein: 33.7g | Calories: 264
This recipe has been marked private.
Sweet Potato muffins!
Very Good 4.1/5
(12 ratings)

Heres a little recipe I worked out, and Sweet Potatoes are full of vitamin A! These sweet potato or yam muffins have less than 100 calories each and less than a half a gram of fat each! They come out to just under 1 gram of sugar each, but i use no sugar in them so these are naturally occuring. By the way no these are not "mini-muffins"! Feel free to use regular muffins tins like I did... They are a great harmless snack or breakfast addition. To get your vitamin A be sure to pair it with a healthy dietary fat (we need fat to absorb the A) - breakfast with 1 ounce of reduced fat cheese and a piece of fruit is great! So low cal you can mix and match often- and made with whole wheat flour- so you are getting your healthy whole grains and their awesome antioxidants! Enjoy!
*Don't be scared of the prep time- its just for boiling sweet potatoes. I forgot to add the temperature before but I included it now: 425 F. (its in the recipe text now too) Let them cool completely! Even chilled in the fridge helps them to "set".

Submitted by LIFEHASCHANGES

Carbs: 19.8g | Fat: 0.3g | Fiber: 3.1g | Protein: 4.2g | Calories: 96.8
OREO Cookies and Cream Tortoni
Very Good 4.6/5
(8 ratings)

A fairly healthy frozen dessert treat!

Submitted by KARENMON

Carbs: 22.8g | Fat: 6.3g | Fiber: 0.9g | Protein: 1.7g | Calories: 153.5
Balsamic Glazed Cracked Pepper Salmon - Clean Eating
Very Good 4.4/5
(31 ratings)

This recipe is super easy, quick, delicious AND qualifies as a Clean Eating meal.

I've made this recipe twice in the past week and my super picky husband has cleaned his plate both times! I usually serve it with brown rice and a vegetable.

My personal notes on this dish...less is more. Add the vinegar/honey mixture in a little bit at a time - you don't want your salmon swimming in it, just coated in it. The balsamic vinegar will darken the color of the salmon, so you may think it's done or burning, but it's probably just discolored. I like to cook my salmon until it is very firm and it has an almost hard glaze to the outside. Cook it for a minute or two longer than you think you need to!

Also, for the red pepper flakes, less is more again! I love the flavor of red pepper flakes and honey {I even eat that mixture on my chicken nuggets} remember, you can always add more, but you can't take it away!

Enjoy!

Carbs: 6.8g | Fat: 6g | Fiber: 0g | Protein: 19g | Calories: 151.3
This recipe has been marked private.
Very Good 4.5/5
(2 ratings)

YUM

Submitted by HEIDELS2

Carbs: 41.3g | Fat: 4.3g | Fiber: 4.6g | Protein: 7.4g | Calories: 235.6
Incredible! 5.0/5
(4 ratings)

Good hearty breakfast-fraction of the cost of stopping at the drive-thru or buying frozen! High protien, low calories!

Submitted by CHALIGAL155

Carbs: 27.3g | Fat: 10.5g | Fiber: 1g | Protein: 19.7g | Calories: 284.5
Very Good 4.5/5
(2 ratings)

I grew up eating these homemade waffles and wanted to tweak them to make them healthier. I tested them the other day and they were almost as good but with much fewer calories and virtually no fat per serving. Enjoy!

Submitted by BEARSROCK

Carbs: 17.7g | Fat: 0.2g | Fiber: 1.4g | Protein: 3g | Calories: 84.5
Incredible! 5.0/5
(1 rating)

Submitted by HHOSKINS77

Carbs: 14.2g | Fat: 7.1g | Fiber: 4.5g | Protein: 7.6g | Calories: 127
Incredible! 5.0/5
(1 rating)

Used blender waffle recipe but substituted all oil with applesauce

Submitted by MRISDAL

Carbs: 7.5g | Fat: 2.1g | Fiber: 1.3g | Protein: 4.1g | Calories: 62.7
Incredible! 5.0/5
(6 ratings)

Submitted by MARIGOLDS1970

Carbs: 25.1g | Fat: 8.2g | Fiber: 5.2g | Protein: 4.4g | Calories: 173.2
Good 3.0/5
(2 ratings)

This is filling and tasty!

Submitted by RONIJHAM

Carbs: 18.7g | Fat: 9g | Fiber: 9.5g | Protein: 16.6g | Calories: 195.9
Very Good 4.6/5
(9 ratings)

tasty heart healthy filling waffles or can make pancakes from this recipe as well

Submitted by MURKOV

Carbs: 20.2g | Fat: 1.2g | Fiber: 3.9g | Protein: 7.9g | Calories: 118.7
Very Good 4.7/5
(3 ratings)

Submitted by FAITH1

Carbs: 12.5g | Fat: 20.8g | Fiber: 4g | Protein: 23.4g | Calories: 326.8
Incredible! 5.0/5
(3 ratings)

These are made to be frozen and eaten later. A quick bite, and yummy to boot.

Submitted by DARCEYOH

Carbs: 32.1g | Fat: 9.9g | Fiber: 21.2g | Protein: 16g | Calories: 289
Very Good 4.7/5
(3 ratings)

Submitted by TXTITA

Carbs: 36.7g | Fat: 5.9g | Fiber: 4.5g | Protein: 15.5g | Calories: 271.1
Incredible! 5.0/5
(3 ratings)

Submitted by MINIME34

Carbs: 16.9g | Fat: 6.6g | Fiber: 1.5g | Protein: 35.3g | Calories: 284.3
Very Good 4.6/5
(10 ratings)

Low fat chicken salad made with greek yogurt

Submitted by BUTTERCUP76

Carbs: 5.6g | Fat: 5.4g | Fiber: 0.7g | Protein: 21.5g | Calories: 152.1
Very Good 4.8/5
(5 ratings)

This is a fast, easy and delicious way to get in fresh raw broccoli. I adapted the recipe from the Whole Foods Broccoli Crunch Salad. The ingredients are simple and relatively inexpensive but they charge $8.49 a pound for it....much cheaper to make at home....and fresher.

Submitted by CLAUDIA1896

Carbs: 14.7g | Fat: 10.7g | Fiber: 3g | Protein: 4.8g | Calories: 162.3
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