Thursday, August 16, 2018

Buffalo Chicken Cups

Yields: 24 cups
Ingredients:
  • 2-3 boneless and skinless chicken breasts
  • 2 tbsp. olive oil
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. chili powder
  • 24 wonton wrappers
  • 1 tbsp. butter, melted
  • 1/2 cup hot sauce
  • 1/2 cup bleu cheese crumbles
  • 3 scallions, sliced thinly
Directions:
  1. Pre-heat oven to 350°F.
  2. Brush chicken breasts with olive oil. Then sprinkle evenly with smoked paprika and chili powder.
  3. Place in a baking dish and cook for 20-30 minutes (until the center of the chicken is no longer pink).
  4. Remove chicken from oven. Let cool, then shred.
  5. Fit the wonton wrappers into each of 24 mini baking cups (keep the corners of each wrapper open). Bake for 5 minutes or until very lightly browned. Keep these wontons in the baking cups.
  6. Stir together the melted butter and hot sauce in a medium-sized bowl. Add shredded chicken and stir until well-coated. Fill each wonton cup with 1-2 tbsp. of chicken, and top with bleu cheese.  
  7. Return the wonton cups to oven. Cook for 5-10 minutes or until the cheese softens and melts. Remove from oven, and top with scallions.
  8. Serve warm.

Nutrition info per cup:
  • 70 calories
  • 4.6 gm carbs
  • 2.7 gm fat
  • 6.5 gm protein

Friday, June 29, 2018

Egg Muffin Recipe


Yield: 12
Ingredients:

  • 6 large eggs
  • 12 slices pre-cooked turkey bacon (sliced into thirds)
  • 3/4 cup shredded low-fat Swiss cheese
  • 1/2 cup 1% milk
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. Italian seasoning


Directions:

  1. Spray muffin tins with non-stick cooking spray.
  2. Pre-heat oven to 350 degrees.
  3. Place 3 bacon pieces in the bottom of each muffin cup.
  4. In a separate bowl, mix together all ingredients until well blended, except for 1/4 cup shredded cheese.
  5. Fill each muffin cup with ¼ cup of egg mixture.
  6. Sprinkle extra 1/4 cup of cheese on top across muffins.
  7. Bake for 20-25 minutes or until eggs are set. Serve while hot.


Nutritional Info. (1 muffin per serving):
Total calories - 98
Total fat - 7 gm
Total carbs. - 1 gm
Total sugar - 1 gm
Protein - 8 gm

Wednesday, May 9, 2018

Cheesecake Pudding


Yields:  4 servings (1/4 C. each )

Ingredients:

  • 1 cup plain fat-free Greek yogurt
  • 1 pkt sugar-free cheesecake pudding mix


Directions:

  1. Combine ingredients in a blender and puree until smooth.
  2. Refrigerate until ready to serve!


Nutritional Info. (1/4 c. serving)
Total Calories - 30
Total Protein - 7 gm
Total Carbs - <1 gm
Total fats - < 1 gm