Category: Uncategorized

Creamy Buffalo Chicken

Makes 2 Servings with 1 Complete Lean and Green Meal, 2 Condiments and 1 Healthy Fat per serving

Ingredients:

• 13-14 oz. raw, boneless, skinless chicken breasts –
  yields 9 oz. cooked (1 1/2 Lean)
• 2 oz. or 1/2 cup 2% reduced fat cheddar cheese
  (1/2 Lean)
• 1/4 cup Frank’s Hot Wings Sauce (2 Condiments)
• 1/4 cup Light Hidden Valley Ranch dressing
  (2 Healthy Fats)
• 2 tbsp. reduced fat cream cheese (2 Condiments)
• 6 Servings of your favorite Veggies (6 Greens)

Directions:

Preheat oven to 350 degrees. Bake chicken breasts for 30-35 minutes or until cooked. Remove chicken breasts from pan and chop the chicken into small pieces. Place chicken inside of a baking dish. Set aside.

In a small sauce pan, combine Frank’s Hot Wings Sauce, ranch dressing and cream cheese. Heat over medium high heat, stirring until cream cheese is completely melted. Once melted, pour the sauce mixture over chicken. Then sprinkle with cheddar cheese. Bake for an additional 10 minutes or until the cheese is melted. Serve with 1 1/2 cups of celery or your favorite veggies for a complete lean and green meal.

*Note: You can use 1/4 cup fat free ranch dressing if it has less than 1 carb per serving and then count it as 2 condiments. One that may meet these criteria would be Walden Farms. Then use 2 tbsp. of regular cream cheese as your two healthy fats.

Jalapeno Chicken Dip

http://www.sandyskitchenadventures.com

Spinach Stuffed Chicken

Serves 4:  Per serving:
One Leaner protein serving 1 stuffed breast half
One fat
2 condiments
½ vegetable servings

Ingredients:
• 5 ounces fresh spinach, chopped
• 1/2 cup (2 ounces) crumbled low fat goat cheese
• 2 tablespoons pine nuts, toasted
• 1 teaspoon fresh thyme, minced
• 2 teaspoons fresh lemon juice
• 2 garlic cloves, minced
• 4 (8.5 ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 tsp. olive oil
• 1/2 cup fat-free, lower-sodium chicken broth
Directions:
1. Preheat oven to 350°.
2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.
3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.
4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

Turkey Taco Lettuce Wraps

Makes 4 servings

Per serving

1 Leaner protein

3 condiments

2 fats

3 vegetables

Ingredients:

• 1 tablespoon olive oil
• 3/4 cup chopped green onion (scallion)
• 1 1/2 lb 95% lean ground turkey
• 2 cloves garlic
• ¼ teaspoon Salt
• ½ teaspoon freshly ground black pepper
• 1 Tbsp chili powder (preferably 2 tsp regular chili powder and 1 tsp ancho chili powder)
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/2 cup crushed tomatoes
• 1/2 cup low-sodium chicken broth

Toppings:

• Iceberg or Romain lettuce leaves, doubled up, for serving – total weight 8 ounces
• 4 ounces Shredded Mexican cheese
• 1 cup diced Roma tomatoes
• 1 cup sliced purple onion
• 2 tablespoons regular sour cream, for serving
• 9oz sliced avocado

Directions:

Heat olive oil in a non-stick skillet over medium-high heat. Add onion and saute 2 minutes. Add turkey and garlic, season with salt and pepper, and cook, tossing and breaking up turkey occasionally, until cooked through, about 5 minutes. Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook about 5 minutes until sauce has reduced. Serve mixture over lettuce leaves with toppings.