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

Chickpea Salad Recipe

Ingredients : 

1 small shallot

3/4 cup non-fat cottage cheese

1/4 cup low-fat mayo.

1/4 cup non-fat buttermilk

1/4 cup skim milk

 1 Tbsp fresh dill

1/4 tsp salt

1/4 tsp freshly ground pepper

17 oz can chickpeas

3 cups cucumber

1/4 cup crumbled low-fat Feta cheese

1/4 cup red onion

1/2 cup creamy dill ranch dressing (recipe below)

Freshly ground pepper

Directions:

Prepare Dressing -

1) Add shallot to a food processor, finely chopped.

2) Add cottage cheese, mayonnaise, buttermilk and blending until smooth.

3)  Pour milk in while the processor is running; scrape down the sides.

4) Add dill, salt and pepper to taste.

Prepare Salad -

5) Combine chickpeas, cucumber, cheese and onion in a medium bowl.

6) Add dressing and pepper. Toss to coat. You can keep extra dressing refrigerated for up to one week.

Nutritional Information per 1/2 cup serving

Yield : 12 servings

Total Calories - 40

Total Carbs - 6 gm

Total Protein - 2 gm

Total Fat - 1 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