Tex-Mex Chicken Tenders

4 Servings

Ingredients:
1 lb chicken breast cut into strips
1 Pkt (1.25 oz) reduced sodium taco seasoning mix
1 tbsp. oil
1 can (14.5 oz) no salt added diced tomatoes, undrained
1/3 cup sugar free apricot preserves


Coat chicken with seasoning mix.

Heat oil in a skillet over medium heat, add chicken and cook until lightly browned.

Add diced tomatoes and apricot preserves. Reduce heat and simmer, covered 10 minutes or until chicken is cooked through.


* Serving suggestion...serve over your favorite rice.

Gluten Free Lemon Cake

2 Eggs
1/2 cup honey
2 tsp. vanilla extract
1 tsp. baking powder
3 cup almond flour
1 cup fat free plain Greek yogurt
Juice of 1 lemon

Pre heat oven to 350 degrees.

Spray cake pan with cooking spray.

Combine baking powder with almond flour set aside.

Combine wet ingredients, yogurt, eggs, honey, vanilla and lemon juice in a large bowl.  Slowly add the flour mixture and mix well.

Pour into prepared cake pan and bake approximately 45 mins.

Serving suggestion...top with fresh berries and a dollop of whip cream ;-)
 

Feisty Turkey

1 Pound lean ground turkey
1 Cup Salsa
1 Tbsp Mrs Dash Fiesta Citrus
Cooking Spray

Coat skillet with cooking spray and put over medium/low heat. Add turkey to pre heated skillet and sprinkle with Mrs. Dash.  Use spoon to break up meat as it cooks.  Cook until no longer pink.  Add salsa to meat, turn heat down to low and simmer 5 minutes.

Serve over brown rice or pasta.

Enjoy!!

For more healthy recipes and tips sign up here...
http://www.livewellbefitcoach.com/free-pdf.html

Roasted Cauliflower

4 cups cauliflower florets
1 tablespoon coconut oil or cooking spray
Salt, pepper and other seasonings such as Mrs. Dash

Preheat oven to 375 degrees.

Coat cauliflower with oil or spray lightly with cooking spray.  Sprinkle with seasonings.  Roast about 15 minutes or until lightly browned, turn halfway through roasting.

Enjoy!

Click here to sign up for more great recipes and health tips

Bananas Fosters Overnight French Toast

For toast:

2 eggs
1 cup liquid egg whites
1 loaf of  bread (Challah, french or Texas toast)sliced 1" thick
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 cup stevia or sugar
1/4 tsp salt
1 tsp dark rum, such as Meyers


Spray a 13 x 9 inch baking dish with cooking spray. Arrange bread slices in a single layer in the baking dish, squeezing tightly to fit.

In a bowl whisk together eggs, whites, vanilla, cinnamon, stevia or sugar, salt and rum. Pour over bread.  Cover and refigerate overnight.

Preheat oven to 350.  Bring bread to room temperature before baking.

Bake uncovered about 40-45 minutes or until puffy and edges are golden brown.

For banana topping:

1 tbsp light butter
1/2 c brown sugar or splenda brown sugar blend
1 tsp. vanilla extract
1 tsp. cinnamon
1 tbsp dark rum
4 medium bananas, sliced

Melt butter over low heat, add sugar, cinnamon, vanilla and rum. Stir until dissolved. Add sliced bananas and remove from heat. Keep covered until french toast is ready.

Breakfast Crock Pot Casserole

Breakfast Crock Pot Casserole

8 Servings

Ingredients

                1 20 oz bag frozen, shredded hash browns.

                8 slices of turkey bacon, cooked and chopped

                8 oz reduced fat cheddar cheese

                6 eggs

                3 c Liquid egg whites

                ½ c skim milk

                ½ tsp salt

                ¼ tsp pepper

                Cooking spray

Lightly coat your crock pot with cooking spray.  Layer half of the hash browns on the bottom of the crock pot, top with 1/3 of the cheese and 1/3 of the bacon.  Repeat  creating a second layer.

In a separate whisk to combine the eggs, whites, milk, salt and pepper. Slowly pour  over the potato mixture.  Cook until the eggs are set. Approximate cooking times… 2-3 hours on high, 4-5 hours on low.  Sprinkle with remaining bacon and cheese.

Light n Fit Pumpkin Pie

8 Servings

1 refrigerated pie crust
1 can pumpkin puree (15oz)
1.5 cup liquid egg whites
1/2 cup vanilla whey protein powder
1/4 cup no calorie sweetener (stevia, splenda)
2 tsp. pumpkin pie spice

Pre heat oven to 350.

Unroll pie crust and press bottom and sides to glass pie plate.  Crimp edges around sides.

Make filling.  Mix pumpkin, egg whites, protein powder, sweetener, and spice with an electric mixer until blended.  Pour into prepared pie crust.

Bake 45-55 mins, or until cooked through. Check center by poking with a toothpick,  if it comes out clean the pie is done :)

Let pie cool before slicing.

Enjoy!!


Macros
(with crust )
230 calories
13g fat
23g carbs
17g protein

(with out crust)
120 calories
2g fat
10g carbs
16g protein

Bikini Mom Skinny Brownies

Super easy, really quick way to satisfy those chocolate cravings for very little calories.  Keep in mind these are only a treat and should be only be enjoyed occasionally.  Even "light" treats will cause weight gain if they are abused.

Ingredients
1 Box Pillsbury Sugar Free Devils Food Cake Mix
1/2 cup liquid egg whites or egg beaters
1/2 cup fat free plain Greek yogurt
1 cup shredded zucchini

Optional: (will add extra calories)
Mini chocolate chips, chopped nuts.

Mix all ingredients well and pour into a lightly sprayed baking pan sprinkle with chocolate chips or nuts and bake according to the instructions on the box

I always make brownies in mini muffin cups because I find it easier to portion.  My mini muffins baked at 325 for about 13 minutes

For the Pasta Lovers

So you are craving pasta...


As you know pasta is high in calories and carbohydrates, and lets me serious who eats just 1 cup of pasta at a sitting. When dining out you can expect to be served about 3.5 cups! Here are my picks for when that pasta craving hits.

Thumbs down!
1 C cooked pasta
221 calories, 1.3 g fat, 43g carbohydrates, 2.5g fiber, 8g protein

Thumbs up!
1 C cooked spaghetti squash
42 calories, .5g fat, 10g carbohydrates, 2g fiber, 1g protein

(You could eat 5 cups of squash to equal the calories in one cup of pasta)

Two Thumbs up!!
1 C Shirataki
5 calories, 0g fat, 1.3g carbohydrates, 1.3g fiber, 0g protein

(You would have to eat 44 cups of Shirataki to equal the calories in 1 cup of pasta)

Guess you can figure out what I would chose

Italian Baked Tilapia

Place four  6 oz tilapia fillets on a baking sheet coated with cooking spray. Season with salt & pepper.  Spoon 14.5 oz can of diced tomatoes with basil, oregano and garlic (I used Hunts no added sodium).  Top with some sliced onion.  Cover and bake at 350 for 30 minutes.  Uncover and sprinkle with 1/4 c reduced fat mozzarella cheese.  Return to oven and bake an additional 10 minutes.

This was super quick to throw together, and it came out delish.  I omitted the cheese on my serving because I am in diet mode, but even with the cheese this is still of healthy low fat dish.

Enjoy!
Jamie