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

No-Pasta Lasagna Recipe

Yields: 8 servings

Ingredients: 

• 1 small eggplant 
• 1/2 cup vegetable broth 
• 15 oz. fat-free cottage-cheese
• 1 1/2 cup fat free mozzarella cheese 
• 12 oz. spaghetti sauce
• 4 oz extra-lean ground beef
• 1 egg 
• 1 tsp. salt 
• 1 tsp. pepper
• 1/2 tsp. nutmeg

Directions: 

1. Peel eggplant and cut into 1/2 - 3/8 inch slices.
2. Place the eggplant slices in a glass baking dish with 1/2 cup vegetable broth.Bake eggplant slices at 375 degrees until tender.
3. Place eggplant slices on paper towels and pat dry.
4. Combine the spaghetti sauce and ground beef.
5. Thoroughly mix cottage cheese, egg, salt, pepper and nutmeg.
6. Coat a 9" x 9" glass-baking pan with non-stick spray.
7. Layer the ingredients in the pan twice - sauce, cottage cheese, eggplant, mozzarella cheese. Repeat.
8. Bake at 350 degree for about 20 minutes or until mozzarella topping starts to brown.

Nutrition Information (per serving):

Calories - 140

Fat - 2 gm

Protein - 16 gm

Carbohydrates - 14 gm

                          

                          

Grilled Chicken Tacos with Mango Salsa

Grilled Chicken Tacos with Mango Salsa

Ingredients:

1/4 cup and 3 Tbsp lime juice, separated

4 garlic cloves, minced

1 Tbsp chopped fresh cilantro, plus extra for garnish as desired

1 tsp ground cumin

1/4 tsp salt

1/4 tsp black pepper

1 lb. boneless, skinless chicken breasts

1 large mango, peeled & diced

1 avocado, pitted, peeled and diced

1 med. tomato, chopped

1 red onion, chopped

8 corn tortillas, 6”

Directions:

1.  Combine ¼ cup lime juice, garlic, cilantro, cumin, salt and pepper in a large zip-lock bag and add chicken. Marinate chicken in refrigerator for 8 hours or overnight.

2.  For salsa, combine the mango, avocado, tomato, onion and 3 Tbsp. lime juice in a bowl. Toss gently and set aside.

3.  Grill chicken on medium-high heat about 5-7 min. per side. Let chicken rest for 5 min. and then slice into strips.

4.   Arrange chicken in tortillas and top with mango salsa and extra cilantro as desired.

Nutrition Information per taco:

Yields: 8 servings

Calories: 154

Fat: 5 gm

Carbs: 13 gm

Protein: 15 gm

Cauliflower with Cheese Sauce Recipe

Ingredients: 

8 cups bite-size cauliflower florets

4 tsp all-purpose flour

1 cup 1% milk, divided

1/2 cup shredded cheese

1 Tbsp snipped fresh chives or chopped fresh parsley

Salt & pepper to taste

Directions:

1- Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, 8-10 minutes.

2- Whisk flour with 2 Tbsp milk until smooth. Heat the remaining milk in a sauce pan over medium heat until steaming . Add flour mixture and cook while whisking, until the sauce bubbles and thickens, 2-3 minutes. Remove From heat; stir in cheese, chives or parsley and salt & pepper.

3- Spoon over cauliflower and serve.

Nutritional Information per 1/2 cup serving:

Yield: 12 servings

Calories - 46

Fat - 2 gm

Carbs - 4.8 gm

Protein - 3.3 gm

Turkey Meatloaf Recipe

Turkey Meatloaf

Ingredients:

1tsp. olive oil

2 cups finely chopped onoin

3 garlic cloves, minced fine

1 medium carrot, chopped fine

1 celery stalk, chopped fine

1 1/2 tsp Worcestershire sauce

1/3 cup finely chopped parsley

1/4 cup ketchup

1 cup whole-wheat bread crumbs

1/3 cup skim milk

1 whole large egg, lightly beaten

1 large egg white, lightly beaten

1 1/4 lbs ground turkey

1 tsp salt

1/2 tsp black pepper

1/4 tsp paprika

Directions:

1. Pre-heat oven to 400 F degrees.
2. Heat oil in a large skillet over medium heat until hot.
3. Add onion and garlic and saute until onion is softened.
4. Add carrot and celery. Cook for 3 minutes or until softened.
5. Stir in Worcestershire sauce, parsley and ketchup; set aside.
6. Stir together bread crumbs and milk in a large bowl. Stir in egg and egg white,  and add prepared vegetables and stir to combine.
7. Add turkey, salt, pepper, and paprika; mix well w/ hands.
8. Lightly coat a 9” x 5” inch loaf pan with cooking spray. Form turkey into a loaf and place in loaf pan; brush meatloaf w/ the remaining ketchup.
9. Bake for 50-55 minutes or until cooked through.
10. Let stand for 5 minutes before serving. (10 servings)

Nutrition Analysis per 4-oz. serving:

Calories - 118

Fat - 2 gm

Carbs - 10 gm

Protein - 16 gm