Low Calorie Chicken Oscar

If you want to make a great first “dinner” impression, this dish is your answer.  This dish is really easy to prepare and it looks so elegant when served.

What You Need:

• 6 boneless, skinless chicken breasts
• 1 box Stove Top stuffing mix
• 1/2 cup low sodium chicken broth
• spices — black pepper, thyme, sage
• 24 fresh asparagus stalks
• shredded mozzarella or pizza blend cheese

Directions:

Preheat oven @ 350 degrees F.

Place chicken breasts in a 13 x 9-inch baking dish or pan.  Pour broth over top chicken and season each chicken breast with spices.

Mix stuffing mix per package directions; but, eliminate the butter/ margarine.  Top each breast with stuffing; evenly dividing  it  per chicken breast. Cover and bake 20 minutes in preheated oven.  Remove from oven and place 4 asparagus stalks across each chicken breast, cover and bake an additional 30 minutes.  Remove from oven and sprinkle shredded cheese over each breast. Cover and let sit for 5 minutes.  Voila!  Dinner is ready to impress your guests!!!

Makes 6 serving.

Nutrition Info (per serving):

246 Calories; 3 gm Fat; 22 gm Carb; 2 gm Fiber; 32 gm Protein; 70 mg Chol; 510 mg Sodium

Healthy Ground Turkey Meatloaf

Here’s a healthier twist to the traditional meatloaf recipe.  I  swapped ground beef for  ground turkey to lower calories and fat.

Ingredients:

• 1 lb ground turkey
• 1 egg
• cracker crumbs (7 saltine whole wheat crackers)
• 1 Tbsp Worcestershire sauce
• 1 tsp garlic powder
• 1-2  tsp basil and oregano
• 1-2 dashes  black pepper
• 1 cup (8 oz) tomato sauce

Directions:

In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves.  Place in baking dish and pour tomato sauce over loaves.  Cover and bake at 350 degrees for 1 hour.  Makes 6 servings.

Nutrition Info:

146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein

 

 

Chicken & Broccoli Stir Fry

Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy.  It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.

INGREDIENTS:

• 1 lb. boneless chicken breast
• 1 bell pepper
• 1 broccoli crown, steamed
• snow peas
• carrot
• 1 Tbsp. canola oil
• garlic and spices

DIRECTIONS:

Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.

NUTRITION INFO:

260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein

 

 

2 Ingredient Barbecue Chicken

We all have those evenings where we need something simple to prepare for dinner.  This chicken recipes just require  2 ingredients:

• 4 Chicken Breasts
• 1/2 cup Barbecue  Sauce

Place chicken in baking dish and cover with barbecue sauce.  Then bake @ 350 degrees F for an hour or until done.

Dinner is done.  Serve with brown rice, green beans or broccoli, and salad.

Nutrition Info:

177 Calories, 2gm Fat, 11gm Carbohydrate, 27gm Protein, 68mg Cholesterol, 426mg Sodium

 

Balsamic Pork & Apples in Crockpot

It’s that time year and autumn is officially here.  Apples are in full season by the bushels and they are a great addition to any pork dish.  And, I love using the crockpot.  It takes less than 5 minutes to prep and your meal is ready when you get home from work or when you are finished with your daily chores. I have to admit this recipe I threw together was absolutely delish!!!

WHAT YOU NEED:

• 4 Boneless loin pork chops
• 1 Tbsp. Olive Oil
• 1 Tbsp. minced garlic
• 1-2 Tbsp. dried basil
• 1 tsp. allspice
• 1/2 tsp. black pepper
• 1/2 cup balsamic vinegar
• 1 large apple

DIRECTIONS:

In crockpot, heat 1 tablespoon olive oil and garlic on high for a few minutes. Place pork chops in crockpot and season with black pepper, allspice and basil. Pour the balsamic vinegar over the pork. Cook on high for 4-8 hours until done. An hour before done place sliced apples on top.

NUTRITION INFO per 1 Pork Chop

• 189 Calories
• 7 g Fat
• 1.7 g Sat Fat
• 4.1 g MUFA
• 53 mg Cholesterol
• 12 g Carbohydrate
• 1 g Fiber
• 18 g Protein
• 50 mg Sodium

 

Tomato & Butter Bean Florentine Dinner

 

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 2 cans (15 oz) diced fire roasted tomatoes
• 1 can (15 oz) buttered beans, rinsed and drained
• 6 oz. fresh baby spinach
• Italian seasonings (basil, oregano, parsley)
• 8 oz. spaghetti
• Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8

Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g	6%
Saturated Fat 0.59g	3%
Trans Fat 0g
Cholesterol 0.0mg	0%
Sodium 311.3mg	13%
Calcium 48.1mg	5%
Potassium 338.4mg	10%
Phosphorus 113mg	0%
Total Carb 35g	12%
Dietary Fiber 7g	28%
Sugars 2g
Protein 5.7g	11%
Vitamin A 30%	Vitamin C 24%
Calcium 5%	Iron 12%

Skinny Meatball Casserole

This is my new go to recipe.

Ingredients:

• 1- 10 oz package frozen turkey meatballs
• 1 large can tomato sauce
• 1 cup mozzarella cheese

Directions:

Cover bottom of baking dish with tomato sauce. Place meatballs in a single layer and cover with remaining sauce. Top with cheese and bake @ 350°F for 30 minutes.

Nutrition Facts:
Serving Size: 6 meatballs
Amount Per Serving
Calories: 157
Total Fat 8.8g
Saturated Fat 2.9g
Cholesterol 65.1mg
Sodium 716.6mg
Calcium 56mg
Potassium 170.2mg
Phosphorus 42mg
Total Carb 5.3g
Dietary Fiber 1g
Sugars 0.2g
Protein 13.3g

Skinny Chinese Vegetable Chicken And Noodles

WHAT YOU NEED:

• 8oz chicken breast tenders, uncooked
• 1 large red pepper, chopped
• 1 cup carrots, chopped
• 10 oz package frozen chopped broccoli
• 2 Tbsp. olive oil
• garlic powder, ginger, black pepper, chili pepper
• 3 Tbsp. rice vinegar
• 3 Tbsp. low sodium soy sauce
• 3 Tbsp. honey
• 4 oz dry spaghetti

DIRECTIONS:

Cook spaghetti according to package directions, drain and rinse.  Meanwhile, heat oil in large pan.  Stir fry chicken, vegetables and spices until chicken is well cooked.  Stir in rice vinegar and soy sauce; then stir in the honey.  Blend in the spaghetti.

NUTRITION INFO:

205 Calories; 8 g Fat; 1 gm Sat Fat; 11 mg Cholesterol; 350 mg Sodium; 26 g Carbohydrate; 3 g Fiber; 8 g Protein

Healthy Taco Pasta Bake

If you’re looking for a quick and healthy dinner idea that the entire family will enjoy,  then you have to try this “Healthy Taco Pasta Bake”.  It’s made with whole grain pasta and ground turkey to increase fiber and reduce fat.  The best part is it tastes great.

WHAT YOU NEED:

• 1 pound ground turkey
• 12 oz. box whole grain rotini pasta
• 1 packet low sodium taco seasoning
• 1 can diced tomatoes with green chili pepper
• 1/2 cup water
• 4 oz. fat free cream cheese
• 1 1/2 cup shredded sharp cheddar cheese

DIRECTIONS:

Cook pasta according to package directions. Meanwhile, brown ground turkey until no longer pink and drain any fat. Stir in can tomatoes, taco seasoning and water. Stir in cream cheese. Mix with cooked pasta, 1 cup cheese and meat mixture. Place in 13 x 9 casserole dish and top with remaining cheese. Bake at 350 degrees for 15-20 minutes or until cheese is melted.

NUTRITION INFO:

290 Calories, 10 g fat, 53 mg cholesterol, 350 mg sodium, 31 g carbohydrate, 4 g fiber, 20 g protein

 

 

Skinny Razz-a-Dazz Chicken

When life is hectic, I love simple and easy recipes that are actually healthy and low in calories.  This “Razz Chicken” recipe only needs 3 ingredient, yay!  It takes literally 2 minutes to prepare and throw it in the oven!  I actually used frozen chicken breasts which required longer baking time.

As you can see from the above pic, I’m on a veggie kick.  Therefore, I had it with 2 veggies and left out the carbs.  It was very satisfying and I feel thinner!

WHAT YOU NEED:

• 4- 4 oz. boneless, skinless chicken breasts
• 1/2 cup fat-free raspberry vinaigrette
• 3 tbsp. dried basil

DIRECTIONS:

Preheat oven at 350°F. Place chicken breast in baking dish. Pour raspberry vinaigrette over chicken and sprinkle basil on top. Cover and bake for 1 hour or until chicken is cooked through.

NUTRITION INFO:

1 Serving = 1 Chicken Breast

• 140 Calories
• 1.6 g Fat
• 60 mg Cholesterol
• 391 mg Sodium
• 8 g Carbohydrate
• 23 g Protein