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.

Guilt-Free Eggs Benedict

Eggs Benedict is hands down one of my favorite meals.  Between the butter, egg yolks, and pork, a traditional Benedict typically contains around 700 calories, 35g of fat, 55g of carbs, and 434mg of cholesterol.  I wanted to create a healthier guilt free version, and this is the product.  I prefer an over easy egg, but you can absolutely poach it instead.  If you're not a fan of Greek yogurt, sub in your favorite Buffalo sauce.  I actually prefer the spicier version!

Ingredients & Nutritional Information:

• 1 English Muffin (Thomas' Light Multigrain)

          Calories: 100, Fat: 1g, Carbs: 26g, Sugars: 1g, Protein: 5g

• 2 slices of Ham (Hormel's Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.6g, Protein: 5g

• 1 Egg

          Calories: 78, Fat: 5g, Carbs: 0.6g, Sugars: 0.6g, Protein: 6g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

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

For the sauce (optional):

• 3 TBS of Nonfat Greek Yogurt, Plain

          Calories: 24, Fat: 0g, Carbs: 0.6g, Sugars: 1.8g, Protein: 4.2g

• 2 TSP of Fresh Lemon Juice

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Spicy Brown Mustard
• Cayenne Pepper & Sea Salt to Taste

Entire Recipe: Calories: 273, Fat: 8.3g, Carbs: 30.7g, Sugars: 5.6g, Protein: 22.3g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the spicy brown mustard & Greek yogurt.  Once combined, add the lemon juice, cayenne pepper & sea salt.  Set aside.
2. Toast the English muffin.
3. While toasting, prepare an over easy egg.
4. Top the English muffin with Laughing Cow, ham, egg, and toast for another couple minutes.
5. Microwave the sauce for 30 seconds, stirring after 15.
6. Top the Benedict with sauce & season to taste.