Skinny Gourmet Pigs in a Duvet

Skinny "Gourmet Pigs in a Duvet"

Servings: 4

Time it'll take: about 40 mins

What you'll need:

• 1/2 cup Bread Crumbs (I like the Garlic & Herb variety, but any will work)
• 2 large eggs, whites only
• 1 8-count package Pillsbury Light refrigerated Crescent Rolls
• Yellow Mustard
• 1/2 cup Reduced Fat Shredded Cheddar Cheese
• 1 pkg. Hebrew National 98% Fat Free Beef Hot Dogs
• Cooking Spray
• Ketchup (to your preference) 

What to do:

• Preheat oven or toaster oven to 375 degrees.
• Spread breadcrumbs evenly on a plate.
• Beat egg whites lightly in a small bowl.
• Unroll Crescent Rolls and stretch out into large triangles.  (Be sure to flour your counter if it tends to be sticky.)
• Taking 1 triangle at a time, spread a little mustard onto each, then sprinkle with a little cheese.  Place 1 Hot Dog near the edge, then roll to the middle, surrounding the hot dog almost completely with the roll.
• Repeat until you have 8 wrapped dogs.  
• Using a basting brush, brush each with the egg whites.  Then, roll each in the breadcrumbs until well-covered.
• Grease a baking sheet with cooking spray, and arrange dogs on baking sheet. 
• Bake until golden brown, 15-20 mins.

Serve with a simple salad, like the LMS Favorite Salad, or another green vegetable like green beans or broccolini.  

Note: 1 serving = 2 dogs (but these are addictive, so hungry boys may want more :)

ENJOY!

Nutrition Information (per serving):

360 calories, 14g Fat, 40g Carbs, 2g Fiber & 22g Protein

Skinny Lemon Chicken with Broccoli

Skinny Lemon Chicken with Broccoli

Servings: 4

Time it'll take: about 45 mins

What you'll need:

• 1 large Lemon
• 1 tbsp. Olive Oil
• Salt & Pepper
• 4 Boneless, Skinless Chicken Breasts (4-6 oz. each)
• 1 medium White Onion, chopped
• 2 tsp. minced Garlic
• 2 packets Swanson Flavor Boost Concentrated Chicken Broth
• 1 Ziplock Steam Bag
• 3 cups fresh Broccoli florets (about 1 crown)

What to do:

• Using a zester or grater, zest/grate 1 tbsp. of lemon peel.  Then, squeeze about 1/4 cup juice from the Lemon.  Set both aside.
• Heat Olive Oil in a large skillet over medium-high heat.
• Add Chicken breasts to pan and cook until browned on all sides, 8-10 mins.  Remove from pan and set aside.
• Reduce heat to medium, and add Onion and Garlic to pan.  Stir for 2-3 mins, until onions are translucent.
• Stir in Flavor Boost packets and Lemon Juice, and heat for 1 min.
• Return the Chicken to the pan and reduce heat to low-medium.  Cover and cook about 20 mins., until chicken is cooked through. 
• While it's cooking, place Broccoli florets into Steam Bag, and cook in microwave for 2 mins.  Remove and let cool.
• After 20 mins, remove cover and stir in Broccoli and Lemon Zest.  Re-cover and cook another 3-5 mins, until everything is heated through.
• Sprinkle with salt & pepper to taste, and serve!

Serve with a starch side, like potatoes, stuffing (mmm!), or rolls.

ENJOY!

Nutrition Information (per serving):

230 calories, 6g Fat, 23g Carbs, 5g Fiber & 31g Protein

Skinny EASY Steak Salad

Skinny Steak Salad

(one of my favorite go-to recipes!)
Servings: 2

Time it'll take: 20 mins.

What you'll need:

• 1/2 cup of Your Favorite Marinade (I love Lawry's Baja Chipotle or Garlic & Herb)
• Salt & Pepper to taste
• 3/4 lb. Steak (I prefer Filet Mignon or Boneless New York Strip)
• 1 5 oz. package of Mixed Greens or 5 cups Green Leaf Lettuce
• 1 Tomato
• 1/4 of a white Onion
• 1/4 of a Cucumber
• 4 tbsp. Kraft Greek Vinaigrette Dressing (made w/ oil & vinegar)
• 1/4 cup crumbled Goat Cheese

What to do:

• Pour the marinade into a ziplock storage bag. Sprinkle Steak with Salt & Pepper, and place it into the bag, immersing in marinade.
• Preheat your grill OR your grill pan over medium heat.
• When heated, put steak onto the grill or pan, and grill to desired temperature. (6-8 mins. for Medium-Rare, 8-10 mins for Medium, etc.)  Remove from heat and let cool.
• While steak cools, pour Greens into a large mixing bowl (or chop lettuce and place in bowl).
• Chop the Tomato, Onion, and Cucumber, and add to the bowl with the lettuce.  Mix in Dressing.
• Mix in most of the Goat Cheese, reserving a small amount.  Separate salad onto plates.
• Once steak is cooled, cut into thin slices, and place on top of salad mixture.  Top with remaining goat cheese.

Serve with a starch side, like a baked potato with cottage cheese (shown here), mashed potatoes or rolls.

ENJOY!

Nutrition Information (per serving):

330 calories, 15g Fat, 12g Carbs, 2g Fiber & 37g Protein

Skinny Crockpot MuShu Chicken Lettuce Wraps

Skinny Crockpot MuShu Chicken Lettuce Wraps

Servings: 6

Time it'll take: Prep: 15 mins, In Crockpot - 7 hrs

What you'll need:

• Crockpot
• 1 White Onion, diced
• 1 tbsp. Sesame Oil
• 2 lbs. Boneless, Skinless Chicken Breasts (about 4 breasts)
• Salt & Pepper
• 3/4 cup Hoisin Sauce (plus some extra for topping)
• 1 tbsp. Soy Sauce
• 1 tbsp. Honey
• 2 tsp. Rice Vinegar
• 1 tsp. Ginger, minced
• 2 cups Shredded Cabbage
• 1 head Iceberg or Butter Lettuce
• 2 Green Onions, sliced

What to do:

• Dice the Onion and spread it evenly across the bottom of the crockpot.
• Heat the Oil in a non-stick pan over medium-high heat.
• Sprinkle Chicken with Salt & Pepper, and place into pan.  Brown the chicken for 3-5 minutes on each side.  Remove from heat and let cool.
• While it's cooling, combine Hoisin Sauce, Soy Sauce, Honey, Rice Vinegar and Ginger in a medium bowl.
• Place chicken on top of the onion in the crockpot, then pour the sauce mixture over top of the chicken and onion.  
• Slow Cook on Low-Medium for 6 or so hours.
• After 6 hours, open up the crockpot and shred the chicken with 2 forks.  Pour in the Cabbage, and combine well, then re-cover and slow cook for 1 additional hour.
• Pull the leafs off to use as lettuce cups, and set on a plate.
• Top the chicken mixture with green onion, and serve with lettuce cups.

Serve with potstickers, spring rolls or asian veggies.

ENJOY!

Nutrition Information (per serving - about 4 lettuce wraps):

275 calories, 4g Fat, 23g Carbs, 1g Fiber & 32g Protein

Skinny EASY Ham & Provolone Paninis

Skinny (and EASY!) Ham & Provolone Panini

Servings: As many as you need :)

Time it'll take: about 15 mins

What you'll need:

• Multigrain or Whole Wheat Bread (I like Orowheat Multigrain Double Fiber)
• Dijon Mustard
• Your favorite sliced Deli Ham (I like Boar's Head Virginia Deli Ham or Sara Lee Brown Sugar Ham)
• Sargento Reduced Fat Provolone Cheese Slices
• Leaf Lettuce
• Tomato

What to do:

First things first -- I prefer to use a toaster oven to make these.  That keeps it SUPER easy.  If you don't have a toaster oven though, you can do these in a regular oven.  You'll just need to preheat to 400 before you start prep'ing the panini(s).

• Lay out 2 slices of Bread, and spread with a layer of Dijon Mustard on each.  (You can also add/sub low-fat mayo or other spreads if you'd like.)
• Place sliced Ham (to your desired taste/appetite) and 1 slice of Cheese on the bread.
• Top with a piece of Lettuce and a couple of Tomato slices.
• Place the other slice of bread on top, making a sandwich, and place the sandwich in your toaster oven, and begin toasting.  (If making in the oven, place sandwich(es) on a greased cookie sheet, and put into oven.)
• If you're making more than one, repeat the above until you have enough sandwiches for your crowd.
• Toast/Bake for about 10 minutes, until cheese is melted and bread is well-toasted & lightly browned.

Serve with whatever you'd like -- salad, steamed or grilled veggies, or if you're looking for something super easy, my favorite go-to snack: popchips! (Barbecue and Sweet Potato are my fave flaves.)

ENJOY!

Nutrition Information (per serving):

300 calories, 8g Fat, 40g Carbs, 10g Fiber & 24g Protein

Skinny BBQ Chicken Pizza

Skinny BBQ Chicken Pizza

Servings: 1

Time it'll take: about 30 mins

What you'll need:

• 1/2 a Boneless, Skinless Chicken Breasts, cut into 1" cubes
• 1 tsp. Olive Oil
• Salt & Pepper
• 1 Low-Cal Tortilla or Wrap (I like La Tortilla Factory's Smart & Delicious Wraps -- they're only 100 cals., and have a monster 13g of Fiber PER wrap!)
• 3 tbsp. Sweet Baby Ray's BBQ Sauce
• 2 tbsp. Red Onion (chopped)
• 1/4 cup Shredded Mozzarella
• 2 tbsp. Cilantro

What to do:

• Preheat oven to 400.

• Heat oil in a medium skillet over high heat.  
• Add Chicken to pan, sprinkle with salt & pepper, and stir-fry until slightly browned and cooked through.

• While the chicken cooks, grease a cookie sheet with cooking spray, put the tortilla on it and put in the oven for about 5 minutes to toast.

• Once cooked through, remove chicken from heat and let cool.

• Remove tortilla from oven, and top with BBQ sauce.  
• Top with Chicken, then Onions, then Mozzarella.
• Return to the cookie sheet & the oven, and bake about 10 mins., until cheese is melted.
• Once done, remove from oven and top with Cilantro.

Serve with a simple salad, like the LMS Favorite Salad!

ENJOY!

Nutrition Information (per serving):

440 calories, 12g Fat, 55g Carbs, 14g Fiber & 42g Protein

Skinny Sweet & Sour Chicken

Skinny Sweet & Sour Chicken

Servings: 4

Time it'll take: about 40 mins

What you'll need:

• 4 Boneless, Skinless Chicken Breasts, cut into 1" cubes
• 1 tbsp. Canola Oil
• 1 cup Snow Peas
• 1 Red or Yellow Bell Pepper, cut into chunks
• 1 Yellow Onion, cut into chunks
• 1 14 oz. can Pineapple Chunks
• 1/4 cup Water
• 1/4 cup Brown Sugar
• 3 tbsp. White Vinegar
• 2 tbsp. low-sodium Soy Sauce 
• 1 tbsp. Cornstarch
• 1 tsp. minced Ginger
• 2 tsp. minced Garlic

What to do:

• Heat oil in a large skillet or wok over high heat.  
• Add Chicken and stir-fry until slightly browned and cooked through.

• While the chicken cooks, drain juice from Pineapple into a small bowl and set the chunks aside.
• In the bowl with the juice, stir in Water, Brown Sugar, Vinegar, Soy Sauce, Cornstarch Ginger and Garlic.  Set aside.

• Once cooked through, remove chicken to a bowl, leaving leftover oil in pan.
• Add snow peas, pepper and onion to pan and stir-fry about 2 mins.  Add to the bowl with the bowl with the chicken.

• Pour the juice mixture into the empty pan, lower the heat to medium, and cook, stirring to scrape up any brown bits.  Cook until sauce simmers and begins to thicken, 3-5 mins.
• Add chicken and vegetables to the pan, along with the pineapple chunks.
• Stir constantly, until sauce is thick and glossy, and everything is heated through -- another 5 mins. or so. 

Serve with instant brown or basmati brown rice, and with some Veggie Spring Rolls or Potstickers as a side (Chung's or Trader Joes are my faves.)


ENJOY! :)


Nutrition Information (per serving):
345 calories, 5g Fat, 40g Carbs, 3g Fiber, 31g Protein
     (*Note: 1 serving of Rice adds about 150 calories, 1.5 g Fat, 34g Carbs, 2g Fiber & 3g Protein)