Creamy Artichoke Crusted Chicken

Posted on September 19, 2012 by alex

This chicken is absolutely fantastic! Creamy, moist, and rich.  Not usually adjectives that you associate with healthy!  Try making this for your friends or family and I guarantee that they won’t be able to guess that it is a “light” recipe :)  I paired the chicken with my garlic rosemary sweet potatoes.  Recipe soon to follow!

Ingredients

  • 4 lean 6 oz. chicken breasts
  • 2 tbsp. canola oil (omit if BBQ-ing)
  • Pepper and Salt
  • 1/2 cup nonfat Greek yogurt
  • 1 can artichoke hearts, drained and rinsed (you can use frozen if you like)
  • 1/2 cup reduced fat cheddar cheese

Directions

  • Season chicken with pepper and salt
  • Sautee in canola oil over medium-high heat cooking 8-10 minutes per side (Or simply throw them on the grill!)
  • Set chicken aside and mix together Greek yogurt, chopped artichoke hearts, and cheese in a medium bowl
  • Spread the mixture over the cooked chicken breasts and use the oven to broil for about 3-4 minutes
  • When the tops are golden and the cheese is melted they are ready to serve!

 

Nutrition Information

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Protein Pumpkin Waffles

Posted on September 10, 2012 by alex

There’s nothing like a yummy, homemade Sunday breakfast!  Since it’s getting closer to Fall I decided to jump the gun and start experimenting with pumpkin recipes again.  These pumpkin waffles leave you feeling full and satisfied for hours from all the fiber and protein in them!

Ingredients

Serves 2

Pumpkin Waffle

  • 2/3 cup oats
  • 1 scoop vanilla protein powder
  • 1/2 tsp. baking powder
  • 2 packets stevia or splenda
  • 1/2 tsp. pumpkin pie spice
  • 1/4 tsp. cinnamon
  • 1/3 cup canned pumpkin
  • 1/3 cup nonfat Greek yogurt
  • 2 egg whites
  • 2 tbsp. almond milk (or milk of choice)

Pumpkin Topping (optional)

  • 2 tbsp. almond milk (or milk of choice)
  • 2 tbsp. pumpkin
  • 1 tbsp. natural peanut butter (or your favorite nut butter)
  • 1 tbsp. maple syrup

Directions

  • Blend oats until they are ground into a fine flour
  • In a small bowl, combine blended oats, protein powder, baking powder, splenda, pumpkin pie spice, and cinnamon
  • In a large mixing bowl, blend pumpkin, Greek yogurt, egg whites, and almond milk until smooth
  • Slowly incorporate dry ingredients into wet without over-mixing
  • Cook according to your waffle iron’s settings
  • While waffle is cooking, in a medium bowl combine topping ingredients and microwave for 30 seconds or until smooth
  • Top waffles with fresh bananas, crushed nuts, or whatever your heart desires!

 

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Cowboy Caviar

Posted on September 5, 2012 by alex

I had this dip over Labor Day weekend and could not get enough! It has tons of fresh ingredients and just the right amount of spice.  We devoured it with tortilla chips but if you are looking for a healthier option, try serving it over chicken or fish.  It can also be a great substitute for dressing on a salad since.

Ingredients

  • 1 15.5 oz can corn, drained and rinsed
  • 1 15.5 oz can black eyed peas, drained and rinsed
  • 1 large avocado
  • 2 tbsp. lemon juice
  • 2/3 cup cilantro
  • 2/3 cup green onion
  • 1/2 cup roma tomatoes
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 garlic cloves
  • 3/4 tsp. salt
  • 1/2 tsp. pepper
  • 1 tsp. cumin

Directions

  • In a large mixing bowl combine corn and black eyed peas
  • Chop avocado into bite size pieces and drizzle with lemon juice to prevent browning
  • Add in chopped avocado, cilantro, green onion, and tomatoes
  • In a small bowl, whisk together olive oil and vinegar
  • Mix in minced garlic, salt, pepper, and cumin to finish off vinaigrette
  • Drizzle red wine vinaigrette over caviar and stir to coat
Posted in Dips, Dressings, Salads, Salsas, Vegan, Vegetarian | Leave a comment

Red Velvet Swirl Cupcakes

Posted on August 22, 2012 by alex

Can you believe this is a “skinny” dessert?  Not to mention I LOVE anything red velvet.  It’s a close second to dark chocolate.  Who would have thought you could enjoy a cupcake for just 145 calories!  This recipe is a must.

Ingredients

Makes 24 cupcakes

Part 1

  • 1 box Betty Crocker red velvet cake mix
  • 3/4 cup nonfat vanilla Greek yogurt
  • 1 egg
  • 1/2 cup skim milk
  • 1/2 cup water

Part 2

  • 8 oz. reduced fat cream cheese
  • 1/2 cup nonfat vanilla Greek yogurt
  • 2 egg whites
  • 1/4 cup sugar
  • 1 tbsp. flour
  • 1 1/2 tsp. vanilla

Directions

  • Preheat oven to 350 degrees and prepare 2 muffin tins with cupcake liners
  • In a large mixing bowl, mix together red velvet cake ingredients from part 1, set aside

 

  • In a medium mixing bowl, beat ingredients from part 2 to make cheesecake swirl
  • Fill cupcake liners half full with red velvet cake mix
  • Top with about two tablespoons of cheesecake mix
  • Use a fork to swirl two batters together
  • Bake for 18-20 minutes or until batter is set

  •  Cool to room temperature, refrigerate, and top with a dollap of fat-free cool whip before serving!
Posted in Uncategorized | Leave a comment

Rosemary Butternut Squash Soup

Posted on August 21, 2012 by alex

I know butternut squash soup isn’t the typical dinner on a hot summer night in August but I couldn’t resist!  I recently got my wisdom teeth out and have had to get creative when it comes to getting all my servings of vegetables in.  Even in the 90 degree weather this soup was still amazing and only 100 calories per serving!

Ingredients

Makes 6 servings

  • 1 pound butternut squash
  • 1 tbsp. canola oil
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • 1 small yellow onion, chopped
  • 1/2 cup sun-dried tomatoes, chopped
  • 3 cloves garlic, minced
  • 3 sprigs rosemary
  • 1 tsp. cumin
  • 4 cups vegetable broth
  • 1/4 tsp. freshly ground pepper

Directions

  • Preheat oven to 350 degrees
  • Cut squash in half and remove seeds, place on baking sheet and cook for 45 minutes or under tender
  • When cool enough to handle, remove flesh and set aside
  • In a large pot, heat canola oil over medium-low heat
  • Add celery, carrots, onion, and sun-dried tomatoes and cook for 8-10 minutes stirring occasionally
  • Reduce heat and mix in garlic, rosemary, cumin, vegetable broth, and pepper
  • Cover and simmer for 20-25 minutes
  • Puree soup with an immersion blender until smooth, or transfer to a regular blender and puree in batches
  • Garnish with nonfat Greek yogurt and rosemary

Nutritional Information

Serving Size: 1/6 of recipe, Calories: 107, Calories from Fat: 24, Total Fat: 3g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 760mg, Total Carbohydrate: 21g, Dietary Fiber: 4g, Sugars: 7g, Protein: 2g, Vitamin A: 288%, Vitamin C: 42%, Calcium: 8%, Iron: 8%

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