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

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

Turkey Bean Enchilada Recipe

Yields:  4 servings
Ingredients:  

• 6 medium scallions, white and green parts, chopped
• 2 cups cooked skinless, white turkey meat, cubed
• 15 oz canned pinto beans, drained and rinsed
• 1 cup canned enchilada or taco sauce, divided
• 4 medium-size fat-free or low-carb tortillas
• 1/2 cup shredded reduced-fat Mexican cheese

Directions:

1. Preheat oven to 350 degree.
2. Combine scallions, turkey, beans, and 1/2 cup enchilada or taco sauce.
3. Fill each tortilla with 1/4 turkey bean mixture. Fold in sides, top and bottom of tortilla to completely enclose filling.
4. Place tortillas seam side down in a 9x13 inch baking dish.
5. Pour remaining 1/2 cup of sauce over top of enchiladas and top with cheese.
6. Cover pan and bake until heated through and cheese is hot and melted (about 20 minutes).   

Nutrition Information per serving (1 Enchilada)

• Calories - 175
• Fat - 3 gm
• Protein - 14 gm
• Carbs - 19 gm
• Sugar - 3 gm 

Recipe: Tuscan Bean Dip

Ingredients:
15 oz can cannellini beans, drained (or any other white bean, if preferred)
2 cloves garlic
2 tbsp lemon juice
2 tbsp fat-free Greek yogurt
2 tbsp tomato paste 
To taste: salt and pepper, and/or chopped parsley or finely minced chives

Place the beans, garlic, lemon juice, yogurt, and tomato paste and salt and pepper to taste in a food processor and blend until smooth. Spoon into a dish and sprinkle with herbs to serve. Chill until required. 

May be served with toasted baguette slices/whole wheat toast, pita chips, or crackers.

SERVING PORTION: 3 tablespoons = 1.5 oz
*Full recipe yields 8-10 serving portions 

CALORIES PER PORTION: 104 (DIP ONLY)
PROTEIN: 5.7g
CARBOHYDRATE: 11.5 g
FAT: 0.4g
SUGARS: 0.8g


Source: bariatriccookery.com

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