No Harm Parmesan Chicken!

	No-Harm Parm!
	Ingredients: 5 oz. boneless skinless chicken breast (raw) 1/3 cup Fiber One cereal (or crushed up wheat thins are my favorite!! :) 1/4 cup Egg Beaters, Original** (or egg whites) 3/4 tsp. reduced fat grated parmesan cheese 1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese 1/3 cup canned tomato sauce Optional: garlic powder, basil, oregano, salt and pepper Directions: Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.
	Serving Size: 1 chicken breast (entire recipe) Calories: 295 Fat: 3.5g Sodium: 890mg Carbs: 27g Fiber: 11g Sugars: 3.5g Protein: 46.5g *5 Points

Spicy Cilantro Dressing

This dressing is soooo good! It's comparable to the cafe rio dressing but this is more light and fresh tasting so I actually like it better. You can put it on tacos, wraps, salads, sandwhiches, use it as a veggie dip, or pretty much anything you can think of.

What you need...

2 tablespoons fresh lime juice

1 tablespoon white wine vinegar
1 tablespoon Worcestershire sauce
1/2 cup coarsely chopped fresh cilantro
2 whole green onions, coarsely chopped
2 fresh jalapeno peppers, seeded and chopped
1 cup sour cream
1 cup mayonnaise
salt and pepper to taste

How to make it ...

Place lime juice, vinegar, Worcestershire sauce, cilantro, green onions, and jalapeno peppers together in a blender or food processor. Process until well blended and smooth. Add sour cream and mayonnaise. Process again until smooth and creamy, scraping down the sides of the container as necessary. Season to taste with salt and pepper. Cover and refrigerate until ready to use.

Alterations (will make the nutritional info lower)....

I used fat free mayo instead of regular

I substituted low fat plain yogurt for the sour cream

And I added extra cilantro cause it's delicious

A friend from work Bree Ammons gave me the link and the alteration suggestions a while ago and I fell in love with it. Here's the link from allrecipes.com

http://allrecipes.com/Recipe/Spicy-Cilantro-Dressing/Detail.aspx?src=etaf

Calories: 106 | Total Fat: 11.2g | Cholesterol: 12mg | makes 20 servings

Fruit Nut Muffins- Sugarless

These muffins are so easy and so yummy!

What You Need...

• 1 cup chopped dates
• 1/2 cup raisins
• 1/2 cup chopped pitted prunes
• 1 cup water
• 1/2 cup butter, cut into pieces
• 1/4 teaspoon salt
• 2 eggs, lightly beaten
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 cup chopped walnuts (optional)

How to make them...

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a muffin pan, or use paper liners. In a saucepan over medium-high heat, combine dates, raisins, prunes, and water. Boil for 5 minutes, then stir in butter and salt; set aside to cool.
2. When fruit mixture is cool, transfer to a large bowl. Beat in eggs and vanilla. Stir together flour, baking soda and baking powder, then blend into fruit mixture. fold in nuts. Spoon into muffin cups 2/3 to 3/4 full.
3. Bake in the preheated oven for 15 to 20 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool.

Alterations...

Applesauce instead of butter (or half applesauce half butter)

Ground oats instead of all purpose flour

If you don't have walnuts, almonds or unsalted peanuts are good too. anything to make it crunchy!

And I substitute apples and bananas in for the raisins cause both raisins and dates makes it too chewy for me.

It sounds more complicated then it really is. These take about 15 minutes to prepare and then 15-20 to cook and then I have them to eat throughout the rest of the week so it makes for a quick breakfast or snack. I usually eat with a protein shake or string cheese on the side.

Calories: 225 | Total Fat: 12g | Cholesterol: 56mg | Serving : 1 muffin

I found this recipe at Allrecipes.com

http://allrecipes.com/Recipe/Sugarless-Fruit-Nut-Muffins/Detail.aspx

Banana-Butter Oats

1/3 Cup oats
2 Tablespoons protein powder (vanilla is best)
2 egg whites
1 Tablespoon natural crunch peanut butter
1/4 banana, sliced
2 Tablespoons water (not exact)

add sugar or sweetener to taste

Mix all ingredients except peanut butter in microwave safe bowl. Microwave for 1-3 minutes or until no longer runny. Mix in peanut butter and enjoy!

This is a really fast yet filling breakfast. The crunchy peanut butter adds a great texture but you can do creamy as well.

Apple Yogurt Parfait!

 

Apple Yogurt Parfait!

3/4 cup of dannon lit n fit vanilla yogurt
1/4 cup low fat cottage cheese
3/4 or 1 small apple
2 carmel rice cakes
sweetner
cinnamon

optional topping (sometimes i like it, sometimes i don't) (not exact measurements. play with the amounts)
1tbl cornstartch
2 tbl oat flour
2 tbl sugar substitute
2 tbls maple syrup (optional)
water...

mix yogurt and cottage cheese in bowl and seat aside. chop up apple and top with sweetner and cinnamon and microwave for 40 seconds. let apples cool, then add to yogurt mix. crumble rice cakes and sprinkle on top! ENJOY!

optional topping
bring water, corn starch, oat flour, stevia, and syrup to a boil and stir, turn down to a light boil, and stir until mixture thickens. add more cornstarch to help thicken.
*if you like (or eat sugar) adding brown sugar to this mixture will give it a richer flavor! if not just put in the vanilla stevia!
you can drizzle this topping on top of yogurt mix or on very top of the rice cakes.