Buffalo Chicken Pita Wrap

  • 2 oz chicken tenderloins (I had 2.3oz)
  • 1 low carb pita (Joseph’s brand)
  • 1 tsp white vinegar
  • 1 TBSP mayo
  • 1 TBSP Blue cheese salad dressing (I used Walden Farms calorie free)
  • Cayenne pepper to taste
  • Dash tobasco sauce
  • chopped lettuce
  1. Cook chicken on a skillet or in a George Foreman grill until cooked through.
  2. Whisk mayonnaise, cayenne pepper, tobasco and the vinegar in a small bowl. Stir in blue cheese dressing.
  3. To assemble wraps: Lay a pita on a plate. Spread with 1 tablespoon blue cheese mixture and top with the chicken, & lettuce.
  4. Drizzle with more tobasco if desired and roll into a wrap sandwich.

Makes 1 serving

Nutrition
Calories 125
Fat 2g
Cholesterol 37mg
Sodium 728mg
Carbs 10g
Fiber 4g
Protein 18g

Egg Drop Soup

  • 5 cups water + one bruillon cube
  • 1/2 cup canned mushrooms
  • 1 tbsp soy sauce
  • 1/2 cup egg beaters
  • 1 TBSP dried chives
  • Salt and garlic powder to taste
  1. Mix all ingredients except egg beaters in a pan and bring to a boil.
  2. When broth has come to a boil slowly drop egg in, 1 spoonful at a time.

Makes 4 servings

Nutrition
Calories 23
Fat 0
Sodium 105mg
Potassium 19g
Carbs 1g
Protein 4g

Orange Crusted Chicken w/ Orange Dipping Sauce

Chicken

  • 12 oz chicken tenderloins
  • 2 TBSP sugar free orange marmalade
  • 1/4 cup progresso bread crumbs

Sauce

1/4 cup white rice vinegar
3/4 TBSP Sugar free orange marmalade
1/2 TBSP low sodium soy sauce
2 TBSP splenda
1/2 TBSP cornstarch
3 tsp water

1. Preheat the oven to 400
2. Soften the marmalade in a bowl in the microwave for about 10 seconds (just enough to stir it smooth.
3. Place the chicken in the bowl with the marmalade and stir to coat.
4. Place the breadcrumbs in a bowl. Roll the orange covered chicken in the crumbs and place on a sprayed baking dish.
5. Bake 15 minutes or until cooked through.
6. Meanwhile, heat all the sauce ingredients (minus the cornstarch and water) in a small saucepan. Mix the corn starch and water in a bowl.
7. When mixture is boiling, add the cornstarch mixture and stir constantly on med-high heat until thickened. Immediately remove from heat.
8. Dip the chicken in the sauce!

Serves 3

Nutrition
(Chicken Only)
Calories 133
Fat 1g
Cholesterol 30mg
Sodium 343mg
Potassium 78mg
Carbs 16g
Protein 21g


Nutrition
(Sauce)
Calories 15
Sodium 120mg
Potassium 5mg
Carbs 4g

Pita Pizzas

  • 1 Low carb pita (Joseph’s brand)
  • Desired tomato sauce (canned) and/or diced tomatoes (depending if you want it chunky or not)
  • 1 slice 2% mozzarella cheese slice, broken into pieces
  • Italian seasoning and garlic powder to taste
  • Desired toppings: turkey pepperoni, bell peppers, mushrooms, etc.

1. Assemble ingredients on pita like a pizza and sprinkle with spices.
2. Cook at 400 for about 12 minutes, or until browned and cheese is bubbly.

Makes 1 serving

Nutrition
(w/ Turkey pepperoni and bell peppers)
Calories 164
Fat 8g
Cholesterol 19mg
Sodium 914mg
Carbs 12g
Fiber 5g
Protein 15g

Caribbean Chicken

  • 12 oz chicken tenderloins, cut into bite size pieces
  • 1 cup (1 small can) pineapple tidbits, drained, reserve ¼ cup pineapple juice
  • 1/2 chopped green bell pepper
  • 1/4 cup water
  • 1/2 tablespoon cornstarch
  • 1 tablespoons cider vinegar
  • 1 tablespoons brown sugar (I use no calorie substitute)
  • 1/8 teaspoon dried garlic powder
  • 1/8 teaspoon dried ginger
  • 1/2 large diced banana
  • 1 oz slivered almonds, optional
  • 1 cup uncooked brown rice or couscous (I use boil in bag rice or plain couscous)

  1. Cook rice or couscous according to package directions.
  2. In a large skillet sprayed with vegetable cooking spray, sauté bell pepper for 5 minutes until tender. Stir in chicken and pineapple and cook for another 5 minutes until chicken is cooked through.
  3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.
  4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.
  5. Fold in banana and almonds. Heat through.
  6. Serve over cooked brown rice or couscous

Makes 3 servings

Nutrition
(w/o almonds or couscous)
Calories 146
Fat 1g
Cholesterol 20mg
Potassium 23mg
Carbs 18g
Fiber 1g
Sugars 7g
Protein 20g

Cheese Fondue (Mix & Match)

From Kraft’s web site. Mix and match ingredients.

  • 1/2-3/4 cups chicken broth (water w/ bruillon)
  • 2 cups fat free grated cheese, any variety
  • Pick one: chili powder, cinnamon, dry mustard, nutmeg or italian seasoning.
  • 1 tbsp corn starch

Melt all ingredients together in a fondue pot and dip apples, sausage, bread, chips, veggies or whatever you want in there!

Makes 3 servings

Nutrition
Calories 130
Cholesterol 14mg
Sodium 1040mg
Potassium 4mg
Carbs 8g
Protein 24g

Garlic Chicken

  • 3/4 lb chicken legs or wings
  • 1 tbsp minced onions
  • 1 tbsp garlic powder (or to taste)
  • 2 tbsp cider vinegar
  • 1 tsp olive oil
  • 1 tbsp parsley
  • 1/2 tsp coriander seeds
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp paprika
  1. Mix garlic, chopped onions, vinegar, salt, pepper, paprika, coriander and olive oil in a big bowl.
  2. Place chicken in a ziploc bag and add garlic marinade. Marinate for >2 hours. You can marinate for a stronger taste overnight.
  3. Preheat the oven to 375.
  4. Place all ingredients in a baking dish coated with cooking spray and bake for 1 hour until golden brown. (You can also grill).
  5. When done, place in serving dish and sprinkle parsley over wings.

Makes 3 servings (1 leg each)

Nutrition

Calories 130

Fat 7.5g

Sat Fat 2.5g

Cholesterol 59mg

Sodium 600mg

Potassium 14g

Carbs .5g

Protein 14g

Creamy Artichoke Chicken

This was FANTASTIC!

Ingredients:

  • 10-12 oz boneless, skinless chicken breast tenders
  • salt and pepper
  • 2 T imitation butter (Heart Smart butter spread)
  • 1-2 TBSP all-purpose flour
  • 1 c water + 1 bruillon cube
  • 1 can artichoke hearts, drained
  • garlic powder
  • 4 oz fat free cream cheese
  • 1 T lemon juice

Directions:

  1. Place chicken in a ziploc bag. Add flour, salt and pepper.
  2. Melt imitation butter in a large skillet over medium-high heat. Add battered chicken to pan; cook 4 minutes on each side or until cooked through. Remove chicken from pan; keep warm.
  3. Add broth (water+bruillon), garlic and artichokes to pan, scraping pan to loosen browned bits; cook 2 min.
  4. Add cream cheese and stir until melted. Remove from heat, stir in lemon juice and chicken.

    Makes 3 servings.

Nutrition
Calories 153
Fat .5g
Cholesterol 60mg
Sodium 1785mg
Potassium 54mg
Carbs 10g
Fiber 2g
Sugars 2.5g
Protein 23g

Cakemix Cheesecake

Ingredients

  • 1 box reduced sugar yellow cake mix
  • 4 eggbeaters (1 cup), divided
  • 3 Tbsp. unsweetened applesauce (substituting for oil)
  • 2/3 cup packed brown sugar (i use 0 calorie brown sugar), divided
  • 1/2 cup splenda
  • 2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
  • 2 Tbsp. lemon juice
  • 1-1/2 cups soy milk
  • 1-1/2 cups thawed COOL WHIP FREE Whipped Topping (optional)

Directions

  1. HEAT oven to 300ºF. Reserve 1 cup dry cake mix.
  2. Mix remaining cake mix with 1 egg beater, apple sauce and 1/3 cup brown sugar with mixer. (Mixture will be crumbly.) Press onto bottom and 1 inch up sides of greased 13×9-inch baking pan.
  3. BEAT cream cheese and remaining brown sugar, and splenda with mixer. Add reserved cake mix, remaining eggbeaters and lemon juice; beat 1 min. Blend in soy milk. (Batter will be very thin.) Pour into crust.
  4. BAKE 1 hour and 20 minutes. or until center is almost set. Cool. Refrigerate 4 hours. Top with COOL WHIP. Refrigerate leftovers.

Makes 12 servings

Nutrition
(w/o cool whip)
Calories 214
Fat 3g
Sat Fat 1g
Cholesterol 6mg
Sodium 608mg
Potassium 48mg
Carbs 38mg
Fiber 1g
Sugars 11g
Protein 9.5g

Diet Coke Barbecue Chicken

  • 1 Lb chicken tenderloins
  • 1/2 cup reduced sugar ketchup
  • 1/2 can diet coke
  1. Heat pan to med-high heat. Mix diet coke and ketchup in a bowl.
  2. Place chicken and diet coke mixture in the pan and bring to a boil.
  3. Reduce to simmer and cook, uncovered and turning chicken occasionally, for 20 minutes, until chicken is cooked through and sauce has thickened into a barbecue sauce.

Jeremy even likes this and he hates diet coke! It doesn’t taste “diety” at all…just like barbecue chicken!

Makes 4 servings

Nutrition
Calories 107
Fat .5g
Cholesterol 68mg
Sodium 826mg
Potassium 68mg
Carbs 6g
Sugars 3g
Protein 22g

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