Roasted Tomato & Chicken "Spaghetti"

I just can't get enough spaghetti squash!!

 

Ingredients & Nutritional Information:

• 2 cups of Spaghetti Squash

          Calories: 84, Fat: 0g, Carbs: 20g, Sugars: 8g, Protein: 2g

• 2 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 55, Fat: 0.8g, Carbs: 0g, Sugars: 0g, Protein: 12g

• 1/4 cup of White Onion, sliced

          Calories: 16, Fat: 0g, Carbs: 3.7g, Sugars: 1.7g, Protein: 0.4g

• 2 TBS of Red Sauce (Ragu's Homemade Style)

          Calories: 15, Fat: 0.5g, Carbs: 2.5g, Sugars: 0g, Protein: 0g

• 1/2 cup of Cherry Tomatoes, halved

          Calories: 14, Fat: 0.2g, Carbs: 3g, Sugars: 2g, Protein: 0.5g

• Cooking Spray
• Oregano
• Sea Salt

Entire Recipe: Calories: 184, Fat: 1.5g, Carbs: 29.2g, Sugars: 11.7g, Protein: 14.9g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. Line another baking sheet, mist with cooking spray, and place tomato halves and sliced onion down. 
4. Lightly spray with cooking spray, sprinkle with sea salt, and put in the oven for the last 10 minutes of the squash's cook time.
5. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
6. Flip squash over and scrape the insides with a fork. 
7. Place the "spaghetti" in a separate dish and top with tomatoes, chicken, onion, and sauce.
8. Sprinkle with oregano seasoning and serve hot.



BBQ Chicken Stuffed Pepper

I really enjoyed the Mediterranean Stuffed Peppers that I made the other week, so I played around with some other variations.  Because of the extra protein, this BBQ Chicken version is definitely more filling.  If you've never tried Sticky Finger's Carolina Classic BBQ Sauce, go get you some!

 

 

 

 

Ingredients & Nutritional Information:

• 1 Bell Pepper

          Calories: 50, Fat: 0.4g, Carbs: 11.8g, Sugars: 4g, Protein: 1.9g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.8g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 3 TBS of Reduced Fat Feta

          Calories:45, Fat: 2.6g, Carbs: 0.8g, Sugars: 0g, Protein: 4.5g

• 2 TBS of BBQ Sauce (Sticky Finger's Carolina Classic)

          Calories: 40, Fat: 0g, Carbs: 9g, Sugars: 8g, Protein: 0g

• Cooking Spray
• Salt & Pepper

Entire Recipe: Calories: 263, Fat: 4.5g, Carbs: 25.6g, Sugars: 12.9g, Protein: 31.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the bell pepper in half.  Remove the seeds and membrane.
3. In a separate dish combine chicken, slaw, onion, 2 TBS of feta & BBQ sauce.
4. Divide the mixture among the bell pepper shells.
5. Sprinkle with remaining TBS of feta, salt & pepper.
6. Bake approximately 12 minutes.



Mexican Pizza Makeover

Ok, so I am not ashamed to admit I can get down with a Mexican Pizza from Taco Bell.  It was a favorite of mine growing up, and every now and again I will catch myself craving one.  I decided to create a lighter version of this fast food classic.  Feel free to sub in ground turkey for the chicken or black beans instead of cannellini.
 

 

Ingredients & Nutritional Information:

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/3 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 67, Fat: 0g, Carbs: 12.7g, Sugars: 0g, Protein: 4.7g

• 2 TBS of Diced Green Chiles

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, diced

          Calories:6, Fat: 0g, Carbs: 0g, Sugars: 0.8g, Protein: 0g

• Jalapeno Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 1 TBS of Taco Sauce

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0g

• 1/4 cup of 2% Shredded Mexican Blend Cheese

          Calories: 80, Fat: 6g, Carbs: 1g, Sugars: 0g, Protein: 7g

• Cilantro
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 415, Fat: 10.5g, Carbs: 44.2g, Sugars: 2.8g, Protein: 37.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Spray each side of the tortillas with cooking spray, and place on a lined baking sheet.
3. Bake for 6 minutes, flipping them over after 3.
4. While tortillas are baking, heat a sauté pan to medium.
5. Spray with cooking spray and add beans.
6. Sauté for a couple of minutes until the beans are heated.  Add chicken, green chiles, and a dash of cayenne pepper & sea salt.
7. Sauté until combined. Remove from heat.
8. Spread the chicken & bean mixture over one of the corn tortillas, and then top with half of the cheese.
9. Spread the taco sauce over the second tortilla.  Add the jalapenos, olives, tomatoes, and the rest of the cheese.
10. Place the second tortilla on top of the first.
11. Bake for approximately 10 minutes or until cheese is melted.
12. Garnish with cilantro.



Taco Bell's Nutrition Info:

 

I win :)

Asian Stir Fry

This stir fry is packed full of veggies and just the right amount of spice!  I'm crazy about the sauce, and it has considerably less sugar than most bottled brands.

Ingredients & Nutritional Information:

• 1/2 Boneless Skinless Chicken Breast, cooked & chopped

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g 

• 1/2 of a Bell Pepper, sliced

          Calories: 12, Fat: 0g, Carbs: 2.8g, Sugars: 1.5g, Protein: 0.5g

• 1/4 cup of Red Onion, chopped

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 5 Asparagus Spears, cut in half

          Calories: 20, Fat: 0g, Carbs: 3g, Sugars: 2g, Protein: 2g

• 1 cup of White Button Mushrooms

          Calories: 15, Fat: 0.2g, Carbs: 2g, Sugars: 1.2g, Protein: 2.2g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 cloves of Garlic, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.4g

• 2 TBS of Dressing (Newman's Own Lite Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 2 TSP of Sriracha

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 2g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

Entire Recipe: Calories: 243, Fat: 2.7g, Carbs: 29.3g, Sugars: 16.2g, Protein: 27.5g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the dressing, sriracha, and soy sauce.  Set aside.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Add the chicken, veggies, garlic, and sauce to the frying pan and sauté for approximately 7 minutes.

BBQ Chicken & Pineapple Tacos

Happy Sunday!  I hope everyone had a safe & happy holiday weekend.  Ever since eating at Graze last weekend I have been craving tacos.  This recipe is refreshing, flavorful, and super easy to make!

Ingredients & Nutritional Information:

• 3 oz. Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0.8g

• 1 TBS Scallions, chopped

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0.1g, Protein: 0.1g

• 2 TBS Reduced Fat Feta Cheese

          Calories: 30, Fat: 2g, Carbs: 0.4g, Sugars: 0g, Protein: 3g

• 1/4 cup of Pineapple, diced

          Calories: 21, Fat: 0g, Carbs: 5.9g, Sugars: 4.6g, Protein: 0.4g

• 1/4 cup of Red Pepper, diced

          Calories: 10, Fat: 0.1g, Carbs: 1.5g, Sugars: 1g, Protein: 0.5g

• 1/4 cup of Red Onion, diced

          Calories: 16, Fat: 0g, Carbs: 3.2g, Sugars: 0g, Protein: 0.5

• 1 TBS of BBQ Sauce (Sticky Fingers Carolina Classic)

          Calories: 20, Fat: 0g, Carbs: 4.5g, Sugars: 4g, Protein: 0g

Entire Recipe: Calories: 304, Fat: 4.1g, Carbs: 41.8g, Sugars: 11.5g, Protein: 25.8g

*The ingredients can easily be multiplied for more servings.

Directions:

1. In a bowl combine chicken, broccoli slaw, pepper, onion, feta, & BBQ sauce.
2. Wrap the tortillas in paper towels, and microwave for 30 seconds.
3. Divide the chicken mixture among the two tortillas.
4. Top with pineapple & scallions.

Cheesy Jalapeno Stuffed Chicken Breast

This is my favorite recipe yet.  Jalapenos, chicken, cheese... oh yeah and it's pretzel encrusted. Sign me up!  This dish is not as spicy as it may seem - the cheese balances the jalapeno well.

Ingredients & Nutritional Information:

• 1 Boneless Skinless Chicken Breast (8 oz)

          Calories: 220, Fat: 3g, Carbs: 0g, Sugars: 0g, Protein, 48g

• 20 Small Pretzel Sticks

          Calories: 55, Fat: 0.2g, Carbs: 12g, Sugars: 0.5g, Protein, 1.5g

• 1 Lime, juice of

          Calories: 7, Fat: 0g, Carbs: 2.3g, Sugars: 0.6g, Protein, 0.2g

• 2 TBS Scallions, chopped

          Calories: 4, Fat: 0g, Carbs: 1g, Sugars: 0.3g, Protein, 0.2g

• 1 TBS Reduced Fat Feta Cheese

          Calories: 15, Fat: 1g, Carbs: 0.2g, Sugars: 0g, Protein, 1.5g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein, 2g

• 1 Fresh Jalapeno

          Calories: 4, Fat: 0g, Carbs: 1g, Sugars: 0.6g, Protein, 0g

• Cooking Spray
• Black Pepper

Entire Recipe: Calories: 340, Fat: 5.7g, Carbs: 17.5g, Sugars: 3g, Protein: 53.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 450 degrees.
2. Slice the chicken breast through the middle almost cutting it in half.
3. Remove the seeds and membrane from your pepper, and finely chop it (I used a food processor).  Set aside in a separate dish.
4. Put the pretzel sticks in a food processor and chop until they're crumbs.
5. In a small dish, mix scallions, jalapeno, Laughing Cow, and feta.
6. Season the chicken breast with black pepper & lighting spray with cooking spray.
7. Spray a lined baking sheet.
8. Spread the cheese mixture in the middle of the sliced chicken breast, and secure with a toothpick.
9. Cover the chicken in lime juice and then pretzel crumbs.
10. Place the chicken on prepared baking sheet and light spray with cooking spray again.
11. Bake for 20-25 minutes or until chicken is thoroughly cooked.

Twice-Baked Buffalo Chicken Sweet Potatoes

Twice-Baked Buffalo Chicken Sweet Potatoes. Now that's a mouth full...
These were so easy to make, and turned out even better than I expected. I served mine with veggies and fat free ranch for dipping.  Enjoy!

 

 

Ingredients & Nutritional Information:

• 1 Medium Sweet Potato

          Calories: 103, Fat: 0.1g, Carbs: 24g, Sugars: 9.6g, Protein: 2.3g

• 4 oz of Boneless Skinless Chicken Breast, Cooked & Shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Buffalo Sauce (Frank's Redhot)

          Calories: 10, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 2 TBS of Reduced Fat Cream Cheese, Softened

          Calories: 70, Fat: 6g, Carbs: 2g, Sugars: 2g, Protein: 2g

• 2 TBS Reduced Fat Feta Cheese (Substitute: Reduced Fat Bleu Cheese)

          Calories: 30, Fat:1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• Cooking Spray

Entire Recipe: Calories: 323, Fat: 9.4g, Carbs: 26.5g, Sugars: 11.6g, Protein: 31.3g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees. Spray the potato with cooking spray, and then bake for approximately 45 minutes.
2. While potato is baking, combine shredded chicken, cream cheese, and buffalo sauce.
3. Once potato is tender, remove from the oven and let stand for 10 minutes.
4. Cut the potato in half, and spoon out the flesh leaving a thin layer to keep the potato intact.
5. Combine the potato and buffalo chicken mixture.
6. Spoon the filling back into the potato skins, and top with cheese.
7. Bake for an additional 5-10 minutes, or until cheese melts.
8. Top with sea salt & pepper.

Balsamic Strawberry & Chicken Pizza

Lately I've been seeing a lot of this pairing - balsamic vinegar & strawberries.  I love both of these ingredients but had never eaten them together.  I decided to give it a try and developed this flatbread pizza recipe.  I was really thrilled with the outcome - presentation & taste.  In my opinion, it is the perfect balance of sweet, savory, and spicy!

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.5g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 4 oz of Boneless Skinless Chicken Breast, Cooked

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/2 a cup of Sliced Strawberries

          Calories: 25, Fat: 0g, Carbs: 5.5g, Sugars: 4g, Protein: 0.5g

• 1 slice of Ham (Hormel's Natural Choice, Smoked)

          Calories: 15, Fat: 0.4g, Carbs: 0.2g, Sugars: 0.2g, Protein: 2.5g

• 1/4 a cup of Baby Spinach

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0g, Protein: 0.2g

• 10 Jalapeño Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 1/4 a cup of Diced Red Onion

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 1/4 a cup of Reduced Fat Feta 

          Calories: 60, Fat: 3.5g, Carbs: 1g, Sugars: 0g, Protein: 6g

• 1/4 a cup of Balsamic Vinegar (Pompeiian)

          Calories: 20, Fat: 0g, Carbs: 8g, Sugars: 8g, Protein: 0g

• 1 TSP of Sriracha (Huy Fong)

          Calories: 5, Fat: 0g, Carbs: 1, Sugars: 1g, Protein: 0g

• Cooking Spray
• Desired Seasonings (Red Pepper Flakes, Oregano, Sea Salt etc)

Entire Recipe: Calories: 346, Fat: 7.9g, Carbs: 33.6g, Sugars: 15.9g, Protein: 40.6g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees.
2. In a sauce pan, reduce the balsamic vinegar by half on low-medium heat for about 20 minutes.  Stir constantly to prevent burning.
3. Add Sriracha to the pan, continue to stir for another minute or two until combined.
4. Remove reduction from the heat and put into a dish.  Store in the refrigerator.
5. Slice the ham, chicken, red onion, & strawberries.
6. Spray frying pan with cooking spray, and sauté the onions until fragrant.
7. Line a baking sheet, and lightly spray both sides of the flatbread with cooking spray.
8. Spread reduction over the flatbread leaving a little extra for after the pizza has baked.
9. Top with spinach, chicken, strawberries, ham, jalapeños, onions & feta.
10. Bake 6-8 minutes, until golden brown.
11. Sprinkle with desired seasonings & leftover reduction.