Buffalo Chicken Wrap
2
tablespoons
hot pepper sauce, such as Frank's RedHot
3
tablespoons
white vinegar, divided
1/4
teaspoon
cayenne pepper
2
teaspoons
extra-virgin olive oil
1
pound
chicken tenders
2
tablespoons
reduced-fat mayonnaise
2
tablespoons
nonfat plain yogurt
Freshly ground pepper, to taste
1/4
cup
crumbled blue cheese
4
8-inch whole-wheat tortillas
1
cup
shredded romaine lettuce
1
cup
sliced celery
1
large tomato, diced
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. Heat oil in a large nonstick skillet over
medium-high heat. Add chicken tenders; cook until cooked through and no
longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with
the hot sauce; toss to coat well. Whisk mayonnaise, yogurt, pepper and the
remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese. To assemble wraps: Lay a tortilla on a work
surface or plate. Spread with 1 tablespoon blue cheese sauce and top
with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with
some of the hot sauce remaining in the bowl and roll into a wrap
sandwich. Repeat with the remaining tortillas.
275 calories 8g fat 24g protein 3g fiber
4
ounces
shredded sharp Cheddar cheese
1
cup
shredded zucchini
1/2
cup
shredded carrot
1/4
cup
finely chopped red onion
1/4
cup
prepared salsa
1
tablespoon
chopped pickled jalapeno pepper, (optional)
8
slices
whole-wheat bread
2
teaspoons
canola oil
Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. Combine Cheddar, zucchini, carrot, onion,
salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of
bread and top with the remaining bread. Heat 1 teaspoon canola oil in a large
nonstick skillet over medium heat. Place 2 panini in the pan. Place the
medium skillet on top of the panini, then weigh it down with the cans.
Cook the panini until golden on one side, about 2 minutes. Reduce the
heat to medium-low, flip the panini, replace the top skillet and cans,
and cook until the second side is golden, 1 to 3 minutes more. Repeat
with another 1 teaspoon oil and the remaining panini.
331 calories 14g fat 16g protein 5g fiber
1/2
cup
shredded cooked chicken
1/4
cup
shredded carrots
2
tablespoons
barbecue sauce
2
teaspoons
light ranch dressing
1
small whole-wheat sandwich bun
1
leaf
romaine lettuce
Combine chicken, carrots and barbecue sauce
in a bowl. Spread ranch dressing on the bun. Top with the chicken
mixture and lettuce.
323 calories 8g fat 26g protein 4g fiber
1 veggie burger
1 whole grain hamburger bun
2 tbsp pizza sauce
1 slice of part-skim Mozzarella
Fresh basil
Warm burger and place on bun; top with pizza sauce and cheese. Microwave
sandwich for 20 to 30 seconds to melt cheese; add fresh basil.
dressing:
2 tbsp fresh cilantro chopped
salad:
To make the dressing: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate. To
make the salad: Coat a barbecue grill or ridged grill pan with olive
oil spray, and heat to medium-hot. In a cup, mix the chili powder,
cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both
sides of the chicken. Grill
the chicken, turning once, for 3 to 4 minutes, or until it is no longer
pink and the juices run clear. Transfer to a plate. Squeeze the lime
over the cooked chicken. In a large bowl, toss the romaine with half the dressing. Divide among 4 plates. Sprinkle
the beans, corn, tomato, and red onion equally over each serving and
top with the grilled chicken. Serve the remaining dressing on the side.
295 calories 6g fat 34g protein 10g fiber
1/4 cup water
Coat
a large, nonstick skillet with cooking spray and place it over
medium-high heat. Add the beef and cook for 5 minutes, or until it's
browned. Drain any accumulated fat and add the taco seasoning and water.
Stir until the mixture begins to thicken. Remove from the heat.In
a large bowl, combine the lettuce, corn, tomatoes, and dressing. Toss
gently to coat. Top with the meat and the chips just before serving.
Greek Chopped Pita Salad
2 cups Romaine lettuce
2 tbsp crumbled Feta
1/2 of garbanzo beans, drained and rinsed
1/2 cup cucumber slices
1 whole wheat pita, chopped
2 tbsp low fat vinaigrette dressing
Toss all ingredients together and drizzle with dressing just before serving.
***Add lean grilled chicken for an added punch of protein. This salad contains less than 400 calories.
Tuscan Tuna Wrap
2 cups Romaine lettuce
2 tbsp crumbled Feta
1/2 of garbanzo beans, drained and rinsed
1/2 cup cucumber slices
1 whole wheat pita, chopped
2 tbsp low fat vinaigrette dressing
Toss all ingredients together and drizzle with dressing just before serving.
***Add lean grilled chicken for an added punch of protein. This salad contains less than 400 calories.
Tuscan Tuna Wrap
3 ounces chunk light tuna packed in water, drained
2 tbsp fresh chopped parsley
1/2 lemon juiced
1 tbsp olive oil
1/2 cup diced tomatoes
dash of salt and pepper
2 whole grain tortillas
1/2 cup baby spinach
Combine all ingredients and spread over tortillas. Roll up and enjoy.
***This recipe contains less than 400 calories.
Chili and Chips
1 cup canned turkey or veggie chili (I like to use Hormel)
1 1/2 cups frozen broccoli
3 tbsp shredded cheddar cheese
1/4 cup crushed corn chips
Mix the broccoli and the chili together and microwave for about 5 minutes, until broccoli is tender. Top chili with shredded cheese and crushed chips. Enjoy.
***This recipe has under 400 calories
Chicken Parmesan Sandwich
1 whole wheat sandwich thin
3 ounces of grilled chicken
1 slice of Mozzarella cheese
2 tbsp marinara sauce
Lettuce
Tomato
Place cheese slice on chicken and microwave for 45 seconds. Top with sauce and microwave another 30 seconds. Place chicken on sandwich thin and top with lettuce and tomato.
***This would be a great way to use left over spaghetti sauce and chicken.
Chicken Salad
1 whole wheat sandwich thin
3 ounces grilled chicken, cubed
1/4 cup fat-free plain Greek yogurt
Garlic salt
Cayenne pepper
1 celery stalk, sliced
Lettuce
Tomato
Mix cubed chicken, yogurt, and celery together. Season with garlic salt and cayenne pepper to taste. Spread on a sandwich thin and top with lettuce and tomato. Enjoy.
***You could also forgo the sandwich thin for whole grain crackers or make a lettuce wrap. This is a great way to use leftover chicken. For an added crunch, add a couple rings of red onion. For a sweeter chicken salad, try adding 1/4 cup of purple grapes cut in half.
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