Mediterranean Baked Chicken

Mediterranean Baked Chicken
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Mediterranean Baked Chicken
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Servings Prep Time Cook Time
8 15 30
Servings Prep Time
8 15
Cook Time
30
Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Instructions
  1. Preheat oven to 375* F
  2. Melt butter in a large skillet over medium-high heat. Add shallots and cook until tender. Add pasta and cook for an additional 2-3 minutes. Add flour and stir until pasta mixture is coated. Add chicken broth. Cook and stir continuously until sauce is thickened. Remove from heat.
  3. Add mushrooms, cheese, chicken, artichokes and tomatoes to pasta mixture. Stir until well combined. Top with parsley and bake for 25-30 minutes.
Recipe Notes

Nutrition Facts
Mediterranean Baked Chicken
Amount Per Serving
Calories 339 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Sodium 350mg 15%
Total Carbohydrates 27g 9%
Dietary Fiber 3g 12%
Sugars 4g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

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Grilled Chicken and Vegetable Quesadillas

Grilled Chicken and Vegetable Quesadillas
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Grilled Chicken and Vegetable Quesadillas
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Servings
4
Servings
4
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
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Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Instructions
  1. Preheat grill to medium-high heat
  2. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
  3. Arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice chicken.
  4. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray.
  5. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream.
Recipe Notes

Nutrition Facts
Grilled Chicken and Vegetable Quesadillas
Amount Per Serving
Calories 310 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.

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Frosted Protein Sugar Cookies

Frosted Protein Sugar Cookies
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Frosted Protein Sugar Cookies
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Servings Cook Time
12 10 Minutes
Servings
12
Cook Time
10 Minutes
Ingredients
  • 80 g vanilla whey protein powder
  • 6 tbs coconut flour
  • 1/4 cup Pyure Organic Stevia blend
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 2 tbs Smart Balance light buttery spread
  • 3 tbs water
  • 2 tbs liquid egg whites
  • 1 tbs sugar free maple syrup
  • 1/2 tsp Vanilla extract
  • Frosting
  • 1/2 cup powdered Stevia
  • 1 tbs tapioca flour
  • 2 tbs unsweetened almond milk
  • 1 tbs Smart Balance light buttery spread
Servings:
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Ingredients
  • 80 g vanilla whey protein powder
  • 6 tbs coconut flour
  • 1/4 cup Pyure Organic Stevia blend
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 2 tbs Smart Balance light buttery spread
  • 3 tbs water
  • 2 tbs liquid egg whites
  • 1 tbs sugar free maple syrup
  • 1/2 tsp Vanilla extract
  • Frosting
  • 1/2 cup powdered Stevia
  • 1 tbs tapioca flour
  • 2 tbs unsweetened almond milk
  • 1 tbs Smart Balance light buttery spread
Servings:
Units:
Instructions
  1. Preheat oven to 350 degrees F.
  2. Whisk together dry cookie ingredients in a small mixing bowl.
  3. Add wet ingredients, and mix until a dough forms.
  4. Line a baking sheet with parchment paper or lightly spray with cooking spray.
  5. Form balls of dough with a tablespoon and place 2" apart on sheet.
  6. Press balls flat to roughly half an inch thick using the back of a spatula or your hand.
  7. Bake for 8-10 minutes until edges are firm but center is still soft (cookies will set upon cooling). I flattened mine a little more fresh out of the oven with the back of a spatula.
  8. While cookies cool, combine frosting ingredients in a separate mixing bowl until smooth.
  9. pread frosting over cookies and decorate with sprinkles if desired. Enjoy!
  10. Note: You may need to adjust water (3 tbsp) depending on the kind of protein powder you use.
Recipe Notes

Nutrition Facts
Frosted Protein Sugar Cookies
Amount Per Serving
Calories 78 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Total Carbohydrates 6g 2%
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.

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Egg and Cheese Breakfast Sandwich

Egg and Cheese Breakfast Sandwich
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Egg and Cheese Breakfast Sandwich
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Servings
6
Servings
6
Ingredients
  • 6 oz thin sliced low sodium deli ham
  • 3 large eggs
  • 1 cup egg whites
  • 6 whole wheat English Muffins split and toasted
  • 6 slices Provolone
Servings:
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Ingredients
  • 6 oz thin sliced low sodium deli ham
  • 3 large eggs
  • 1 cup egg whites
  • 6 whole wheat English Muffins split and toasted
  • 6 slices Provolone
Servings:
Units:
Instructions
  1. Preheat broiler to high.
  2. Heat a nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add ham to pan; sauté 2 minutes or until lightly browned. Remove from pan.
  3. Scramble eggs and egg whites in a bowl. Recoat pan with cooking spray. Pour eggs into pan and cook until desired degree of doneness. Remove from heat.
  4. Place 4 muffin halves, cut sides up, on a baking sheet. Top each half with 1 cheese slice. Broil for 2 minutes or until cheese melts. Divide ham and eggs among cheese-topped muffin halves; top each with 1 muffin half.
Recipe Notes

Nutrition Facts
Egg and Cheese Breakfast Sandwich
Amount Per Serving
Calories 266 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Total Carbohydrates 25g 8%
Sugars 2g
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.

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Mexican Potato Omelette

Mexican Potato Omelette
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Mexican Potato Omelette
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Servings Prep Time Cook Time
6 15 45
Servings Prep Time
6 15
Cook Time
45
Ingredients
  • 4 cups egg whites
  • 3 large eggs
  • 3 cups shredded potatoes
  • 3 tsp Sriracha
  • 1 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 cups reduced fat Mexican Shredded Cheese
  • 1 cup green onion sliced
  • 1 cup fresh cilantro snipped
  • 1/2 cup sun dried tomatoes chopped
  • 1/3 cup pickled jalapeno slices
  • 4 cans chopped green chilies
  • 4 tsp Garlic Powder
Servings:
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Ingredients
  • 4 cups egg whites
  • 3 large eggs
  • 3 cups shredded potatoes
  • 3 tsp Sriracha
  • 1 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 cups reduced fat Mexican Shredded Cheese
  • 1 cup green onion sliced
  • 1 cup fresh cilantro snipped
  • 1/2 cup sun dried tomatoes chopped
  • 1/3 cup pickled jalapeno slices
  • 4 cans chopped green chilies
  • 4 tsp Garlic Powder
Servings:
Units:
Instructions
  1. Preheat oven to 375* F
  2. Generously spray 9x13 Baking dish with non-stick spray.
  3. Blend eggs, hot sauce, salt and pepper in a medium bowl. Stir in cheese, scallions, cilantro (or parsley), Sun-dried tomatoes, jalapeños, potatoes and chiles. Spread evenly in pan
  4. Bake 45 minutes or until center is set.
Recipe Notes

Nutrition Facts
Mexican Potato Omelette
Amount Per Serving
Calories 348 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Sodium 1644mg 69%
Total Carbohydrates 29g 10%
Protein 34g 68%
* Percent Daily Values are based on a 2000 calorie diet.

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