Grilled Chicken Parmesan

Grilled Chicken Parmesan

Yield: Serves 2

Nutritional Information based on 1 of 2 servings

INGREDIENTS

• 1 large chicken breast (around 350g to 400g)
• 1 tbsp extra virgin olive oil
• Salt, pepper and dried thyme, to taste
• 30g low fat mozzerella cheese, grated
• 30g fresh parmesan cheese, grated
For the tomato sauce
• 1 small onion, finely chopped
• 1 celery rib, chopped
• 2 garlic cloves, minced
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp dried oregano
• 1 small can (410g) diced tomatoes
• 1-2 tbsp tomato paste
• 10-12 fresh basil leaves

INSTRUCTIONS

1. First, you need to cut your chicken breast in half. To do that, place it on a cutting board and, while holding your knife parallel to the cutting board, start cutting down the length of the side of the breast, keeping your incision as centered as possible. Keep slicing the breast widthwise until you get to the other edge.
2. It might help to place a FLAT hand on top of the chicken breast and apply just a little bit of pressure on it.
3. Rub each chicken breast half with olive oil and sprinkle salt, pepper and dried thyme all over it. Transfer to a plate and set to rest in the refrigerator while you work on the tomato sauce.
4. Coat a large saucepan with a little bit of olive oil and heat over medium high heat. When pan is hot enough, add the onion, celery, salt, pepper and oregano and cook for about 5 minutes, stirring often, until fragrant and onion becomes translucent. Stir in garlic and continue cooking for another minute. Add tomatoes and tomato paste, stir well and bring to the boil then reduce heat and simmer gently for 10-15 minutes, stirring from time to time.
5. Meanwhile, preaheat your outdoor grill to medium high heat. Place the half chicken breasts on the grill and cook for about 4-5 minutes per side, or until cooked all the way through.
6. Transfer the chicken breasts to individual oven safe dishes. Top each breast with half the tomato sauce, then sprinkle the cheeses overtop the two dishes.
7. Place on the higher rack of your oven and set to broil, just until cheeses melt and start to bubble and turn golden brown.
8. Serve with a side of greens or better yet, grilled vegetables!  

Ham, Cheese & Green Onion Soufflé

Ham Cheese and Green Onion Souffle


Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes


Yield: 4 servings


Calories per serving: 173

Fat per serving: 7 grams/Carbs 12 grams/Fiber 1 gram/Protein 16 gra


Ingredients
2 tsp. dry breadcrumbs 
1/3 cup thinly sliced green onions 
2/3 cup diced Orange Apricot Malta Ham 
2 tbsp. all-purpose, unbleached flour 
2 tbsp. whole wheat flour 
3/4 cup 2% fat milk 
1/2 cup (2 ounces) reduced fat cheddar cheese 
2 egg yolks, at room temperature 
4 egg whites, at room temperature 
pinch of cayenne pepper 
1/2 tsp. ground mustard 
1/2 tsp. cream of tartar 
1/2 tsp. kosher salt 



Instructions
1. Preheat oven to 325°. 
2. Coat a 1 1/2 quart soufflé dish with cooking spray. Then coat sides with bread crumbs and set aside.
3. In a medium bowl, mix together the ham and green onion. Set aside. 
4. In a small saucepan over medium heat, combine both flour and gradually add the milk, whisking until blended.
5. Cook for about 3 minutes or until thickened, stirring constantly. 
6. Take off the heat and stir in the cheese, cayenne and ground mustard. 
7. In a large bowl of a stand mixer, beat egg yolks on high-speed until thick and pale, about 5 minutes.
8. Slowly add the milk mixture to the egg yolks, stirring constantly. 
9. Stir in ham mixture and set aside. 
10. In another large bowl of a stand mixer, beat egg whites and cream of tartar on high-speed until stiff peaks form.
11. Gently stir in a quarter of the egg whites into the ham mixture. You want to mix this part well.
12. Then gently fold in the rest of the eggs whites being careful not to deflate the egg whites.
13. Pour mixture into the prepared dish. Bake for 1 hour or until soufflé has puffed and is golden brown.

Almond Crusted Chicken Fingers

WW Almond Crusted Chicken Fingers

4 pts per serving 

Ingredients:

Canola oil cooking spray

1/2 cup sliced almonds

1/4 cup whole-wheat flour

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1 1/2 teaspoons extra-virgin olive oil

4 large egg whites

1 pound chicken tenders

Directions:

1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray. 

2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side. 

4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Makes 4 Equal Servings

Nutritional Info Per Serving: 174 calories; 4 g fat; 4 g carbs; 27 g protein; 1 g fiber

Healthy Chunky Monkey Cookies.

Skinny Chocolate Milkshake

Skinny Chocolate Milkshake
Ingredients

- 1 overripe banana, frozen

- 1 1/4 cup skim milk 

- 1 oz semi-sweet chocolate (I used Baker's chocolate, but a 28 g chocolate bar works too)

- 4 ice cubes 


Instructions
1.Roughly chop the chocolate and microwave for 30 second intervals (stirring in between) until melted.
2.Add about 3 tbsp of milk and stir into the melted chocolate. Repeat until the chocolate mix is room temperature.
3.Once all the chocolate is completely incorporated into the milk, add the rest of the milk and stir.
4.Put all ingredients into a blender and blend until smooth. 

Notes


You can add some chocolate chips if you want a little extra treat, but leave em out if you want this to stay "skinny" =P

To make this vegan, just make sure you use a dairy-free chocolate, and use whatever milk alternative your heart desires!