All Recipes Chicken 

Olive Garden’s Tuscan Chicken Recipe

Ingredients 8oz whole wheat pasta, uncooked 1 lb skinless, boneless chicken breasts, cut into 24 thin strips 10 oz fresh baby spinach leaves 1 large red bell pepper, julienne cut 1/2 cup white wine 4 cloves garlic, minced 2 tsp dried oregano 2 tsp dried basil 1/2 cup whole wheat flour 2 tbsp light butter 1 cup grated Parmesan cheese 1 cup fat free milk 1/2 cup fat free chicken broth Salt and pepper to taste Instructions In a small, shallow bowl, mix flour, basil, oregano and salt & pepper.…

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Sesame Chicken

Servings: 5 Serving Size: 1/5 recipe (about 6 oz chicken) Nutritional Info: 180.1 calories, 6.5g of fat, 2.1g carbohydrates, .4g dietary fiber, 28.2g of protein Ingredients 1.5 pounds boneless, skinless chicken breasts, cut into pieces 1/4 tsp salt 1/4 tsp pepper 1 tbsp whole wheat flour flour 1 tbsp toasted sesame oil 1/2 tablespoon olive oil 2 garlic cloves, minced 1 tbsp low-sodium soy sauce 1 tbsp brown sugar 1 tbsp white vinegar 1/2 cup low-sodium chicken stock 1 tbsp sesame seeds 1 tbsp black sesame seeds (you can also…

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Layered Mexican Lasagna

  Ingredients 1 spray(s) olive oil cooking spray   2 pound(s) uncooked boneless skinless chicken breast(s)   30 oz canned black beans, rinsed and drained   3 cup(s) fat free sour cream 2 cup(s) reduced-fat shredded Monterey Jack cheese, or Mexican-style cheese blend 8 oz chopped green chili(es), two 4-oz cans 2 tsp cumin seeds 1/2 tsp black pepper 12 medium corn tortilla(s), cut into 2-inch strips   1 cup(s) fat free salsa, mild, medium or hot Instructions Preheat oven to 350ºF. Coat a lasagna pan with cooking spray. Place…

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Cheesy Taco Pasta

Yield: 6 (1 rounded cup) servings Ingredients: 8 oz wheat pasta (I used Barilla medium shells) 1 lb 95% lean ground beef 1 oz packet reduced sodium taco seasoning 1 ½ c chunky salsa ½ c water ¼ c fat free sour cream ¾ c shredded 2 % reduced fat cheddar cheese ¾ c shredded sharp cheddar cheese (I used extra sharp) Salt & pepper to taste Directions: Cook pasta according to package instructions. While pasta is cooking, place ground beef in a large sauté pan and cook over medium-high…

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Lemon Garlic Tuna Burgers

Ingredients: 2, 6 oz cans tuna fish, drained and flaked 1/2 cup panko bread crumbs 1/4 cup finely chopped green onions 3 tablespoons minced fresh parsley 2 cloves garlic, minced 1/4 teaspoon each, salt and pepper juice of half a lemon 3 tablespoons sour cream 1 egg 4 English muffins 4 leaves romaine 1 small tomato, sliced Instructions: Combine tuna, bread crumbs, green onion, parsley, garlic, salt, pepper, lemon, sour cream, and egg, and mix well with your hands. Form into 4 patties (they will be wet), place on a…

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Chocolate Brownie Cookies

Makes about 30 cookies Ingredients: 3 c. powdered sugar 3/4 c. baking cocoa (unsweetened) 1 egg 2 egg whites 4 oz. Baker’s bittersweet chocolate, chopped Instructions: Preheat oven to 350. In a large bowl, whisk together powdered sugar and cocoa. Whisk in egg and egg whites until blended. Fold in chopped bittersweet chocolate. Line cookie sheets with parchment paper. Drop dough by tablespoonfuls onto paper. Bake, rotating sheets once, until cookies are puffed, crackled looking and just set around the edges, about 14-16 minutes. Let cool on baking sheets. They…

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All Recipes Chicken 

Chicken Fajita Casserole

serves 8 Ingredients: 3 c. cooked boneless skinless chicken breast, shredded 1 can ( 16 oz) fat-free refried beans 1 can ( 15 oz) tomato sauce 1 package fajita seasoning mix 1 bag ( 16 oz) frozen stir-fry bell peppers and onions, thawed and drained 8 ( 6 inch) La Tortilla Factory whole wheat tortillas or another low carb tortilla 2 c. shredded, low-fat cheddar Instructions: Preheat oven to 375 and spray a 13 x 9 inch glass baking pan with nonstick spray. In a medium bowl, mix refried beans,…

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Chocolate Banana Bread Recipe

Ingredients 3 large ripe bananas (easily mashable) 1/3 cup melted butter 3/4 cup brown sugar (packed, light or dark) 1 teaspoon salt (1/2 a teaspoon if using salted butter) 1 large egg, beaten 1 teaspoon vanilla extract 1 1/4 cup all purpose flour 1/4 cup natural unsweetened cocoa powder 1 teaspoon baking soda 1/4 teaspoon ground allspice 1/2 cup semi-sweet chocolate chips 1 5×9-inch loaf pan Method 1 Using a blender, food processor, or a fork, purée the peeled ripe bananas until smooth. You should have 1 1/2 to 1…

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All Recipes Salads 

Roasted Yellow Beets

Sweet, salty, tender yet firm, these roasted beets are a true delight. Perfect to eat alone as a healthy vegetable side dish or to top salads with. Ingredients 1 lb yellow beets, trimmed and washed well 1 tbsp olive oil Juice from 1 small lemon Coarse sea salt and pepper to taste 2 tbsp fresh parsley, chopped Instructions Preheat oven to 400 degrees. Place beets on a piece of aluminum foil. Small beets can be wrapped together, but it’s best to wrap large beets individually. Wrap the beets loosely in…

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Leek and Cauliflower Gratin Recipe

Ingredients 3 large leeks, trimmed and sliced 1 small head of cauliflower, trimmed and chopped into bite sized pieces 1/2 cup Panko breadcrumbs 2 tbsp light butter 2 tbsp whole wheat flour 2 cups reduced fat milk 1 cup reduced fat sharp cheddar cheese Salt and pepper to taste Instructions Preheat oven to 375 degrees. Spray a baking dish with cooking spray and place leeks and cauliflower inside. Sprinkle with salt and pepper. In a medium sized sauce pan, melt butter over medium high heat. Add in the flour, and…

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Crispy Cheddar Chicken Recipe

Crispy coated chicken topped with a velvety cheesy chicken sauce that will make your mouth water, this dish is a real winner.  Ingredients 2 lbs skinless, boneless chicken breasts, cut ino 6 fillets 1 cup Panko Breadcrumbs 1 cup reduced fat sharp cheddar, shredded 1/2 cup liquid egg substitute, or egg whites 1 10.75 oz can reduced fat Cream of Chicken soup 1/4 cup fat free sour cream 1 tsp garlic powder 1 tsp onion powder 1 tsp dried parsley 1 tsp salt 1/4 tsp black pepper Instructions Preheat oven…

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Cinnamon Roll Bites

Ingredients 1 package Pillsbury Reduced Fat Crescent Rolls 1/4 cup powdered sugar 2 tbsp reduced fat cream cheese 3 tsp sugar 1 tsp ground cinnamon 1 tbsp milk Instructions Preheat oven to 375. Line a baking sheet with parchment paper and mist with cooking spray. Roll out crescent dough , and separate into 2 equally sized pieces. Press together the perforations. Mix sugar and cinnamon together in a small bowl, and then sprinkle it evenly over one side of both sheets of dough. Roll up each section and press firmly…

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