DON'T WISH FOR IT. WORK FOR IT.

 Buffalo Chicken

1 package of raw chicken tenders

1 bottle of franks red hot sauce

3 cups of fiber 1 original cereal

1 teaspoon cayenne pepper or chili powder (optional)

low fat blue cheese dressing

2 zip lock bags

Directions

Place chicken in a zip lock bag and pour in enough Franks Red Hot Sauce to coat the chicken.

Place the Fiber One in a blender and blend until it has the consistency of bread crumbs.

Put the blended cereal in the second plastic bag and add 1 teaspoon of cayenne pepper or chili powder.

Transfer the coated chicken into the bag with the blended cereal and shake until the chicken is fully coated.

Place chicken on a baking sheet and cook for approx. 15 mins at 350 degrees or until chicken is fully cooked.

Serve hot with a side of low fat blue cheese dressing

Sweet Potato Fries

Ingredients

5 sweet potatoes peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips

sea salt

Olive Oil

Directions

Toss the sweet potatoes with a light coating of the olive oil.

Place the potatoes on a baking sheet and sprinkle on sea salt.

Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

 Salmon Burgers

 Ingredients:

 2 cans (12 oz) WILD Salmon drained

2 teaspoons Dijon mustard

1 egg

1/2 cup bread crumbs

1/2 chopped onion

Juice of 1/2 lemon

parsley and pepper to season

 Directions:

Mix the canned salmon, dijon mustard, egg, onions, and lemon together in a bowl. 

Fold in breadcrumbs with your hands.

Season with parsley and pepper.

Mold mixture into burgers.

Sauté in a pan with a little olive oil, bake in oven or place on the grill. 

Turkey Sliders

Ingredients

·         8 oz lean ground turkey meat

·         ½ onion chopped

·         ¼ green, yellow, or yellow pepper chopped

·         4 garlic cloves chopped

·         2 tbsp parmesan cheese (optional)

·         Dash salt, pepper, garlic powder, cayenne pepper to taste

·         ½ cup chicken broth

Directions

·         Place chopped onion, pepper and garlic in frying pan.  Coat with non fat cooking spray and sauté until onion is translucent.  Pour in ½ cup chicken broth and stir.

·         Place turkey meat in a bowl and pour mixture in frying pan on top.  Mix together.  Throw in seasonings and optional cheese.  Mix together all ingredients.

·         Shape mixture into mini round patties. 

·         Place on a baking sheet coated with non fat cooking spray and bake at 350 degrees for 25-30 mins or until meat is fully cooked.

Healthy Chicken Parm

Ingredients:

4 pieces lean chicken tenders

8 oz fat free ricotta cheese

4 ox fat free mozzarella cheese

1 can Tomato sauce

 Directions:

Preheat oven to 350 degrees

Layer chicken breast with fat free ricotta, fat free cheese, and tomato sauce on a baking sheet

Season with salt, pepper, garlic

Bake for 35 mins or until chicken is cooked

Fish Taco

Ingredients:

4 pieces White fish (such as mahi mahi, tilapia or flounder)

8 Corn tortilla

1/2 cup fat free mayo

2 limes

1 tsp Cilantro

1 cup Salsa

1/2 cup shredded cabbage

1 tsp taco sauce or 1 tsp chili powder

Directions:

Marinate white fish in the juice of 1 lime and chili powder/taco sauce

Sauté in frying pan with cooking spray

Mix fat free mayo, lime juice of 1 lime , 1 tspn  taco sauce in a separate bowl

In warm corn tortilla, layer fish, cabbage, mayo mixture

Top with lime juice, cilantro and salsa

 Oatmeal Pork Chops

Ingredients:

4 Pork Chops

Seasoning of choice (garlic salt, pepper)

1/2 cup oatmeal

Cooking Spray

Directions:

Spray pork chops with olive oil spray

Coat on uncooked oatmeal

Bake pork chops on baking sheet for 35mins or until they are fully cooked

Quick & Easy Quesadillas

Ingredients:

½ C up Salsa
8 Whole Wheat Tortillas
2 tbs. lowfat mayo
½ tsp chili powder
¾ lb cooked chicken breast sliced
1 cups lowfat shredded cheese

Directions:

1. Mix salsa, mayo and chili powder & spread over tortillas evenly
2. Layer chicken and cheese on tortillas & fold in half
3. Spray skillet with cooking spray and cook tortillas until lightly brown on each side
4. Cut tortillas into 3 wedges & serve

• In a sauce pan saute garlic, onions, and chicken sausage with a tablespoon of olive oil until onions are translucent and garlic and sausage are lightly browned.  
• Pour in the can of crushed tomatoes and season with Italian seasonings.  Simmer while stirring for 10 minutes and then let it sit.
• Put the halved and pitted Spaghetti Squash in a microwave safe bowl with 1/3 cup of water in the bottom in the microwave for 10-12 mins.  
• Remove the squash from the microwave and let it cool.  Once it is cool take a fork to the inside of the squash, it should come off like strings of spaghetti.  
• Plate the Squash and pour the sauce on top and serve.

Watercress Saute

4 garlic cloves, peeled and diced

2 bunches watercress 

1 teaspoon Sea salt

1/4 cup chicken broth1 tablespoon olive oil

Directions:

Sauté oil and garlic in a skillet on medium heat until garlic is browned.  Add watercress and salt and toss to cook and then pour in chicken broth and cover and simmer for a few minutes.  Serve and enjoy!