bbq chicken quesedilla

Makes 1 serving


1 tbsp BBQ sauce with 45 calories or less per 2-tbsp serving

1 wedge light creamy Swiss cheese

1 low-carb, high-fiber large tortilla

2 oz cooked and shredded (or finely chopped) skinless chicken breast

1 tbsp canned black beans, drained and rinsed

1 tbsp frozen corn kernels, thawed

2 tbsp shredded reduced-fat Mexican-blend cheese

1 tbsp chopped scallions

Optional dips: salsa, fat-free ranch dressing, additional BBQ sauce

Directions
In a small bowl, mix BBQ sauce with cheese wedge until blended. Lay tortilla flat and spread BBQ-cheese mixture on one half. Top mixture with remaining ingredients.

Spray a grill or grill pan with nonstick spray and bring to medium-high heat. Lay the half-loaded tortilla on the grill/grill pan, and cook for 2 minutes.

Using a spatula, fold the bare half of the tortilla over the filling and press lightly to seal. Carefully flip and cook until crispy, about 3 minutes. Slice into wedges and eat up!

recipe from doctor oz website

garlic chicken and veggies - crockpot

We are trying to eat healthier and this recipe looks yummy. It comes from 365 days of slow cooking.

4 bone-in chicken thighs, skin removed and trimmed (or boneless, skinless chicken thighs)
4 large red potatoes, cut into small wedges (about 8 per potato)
1 large carrot, thinly sliced
2 Tbsp olive oil
2 Tbsp fresh lemon juice
1 Tbsp minced garlic
2 tsp dried oregano
Salt and pepper

1. Place potatoes and carrots in bottom of slow cooker. Salt and pepper.
2. Place chicken on top of potatoes. Salt and pepper.
3. In a small bowl combine the olive oil, lemon juice, garlic and oregano. Spoon over the top of the chicken.
4. Cover and cook on LOW for 4-6 hours, until potatoes are soft. (I cooked on LOW for 4 hours and then HIGH for the last hour to get the potatoes soft)
5. Serve with extra lemon juice, if needed.

Beefy corn and black bean chili

One of my goals for the new year is to eat healthier.So i will be post alot of healthier recipes than i normally do. This one comes from cooking light. It is such a great magazine with alot of great recipes.


1 pound ground round
2 teaspoons salt-free chili powder blend (such as The Spice Hunter)
1 (14-ounce) package frozen seasoned corn and black beans (such as Pictsweet)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (15-ounce) can seasoned tomato sauce for chili (such as Hunt's Family Favorites)
Reduced-fat sour cream (optional)
Sliced green onions (optional)
Preparation

1. Combine beef and chili powder blend in a large Dutch oven. Cook 6 minutes over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.
2. Stir in frozen corn mixture, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes, stirring occasionally.
3. Ladle chili into bowls. Top each serving with sour cream and onions, if desired.

Low fat taco casserole

I seen this yummy looking recipe over on this blog and will be trying it out soon.

24 Tortilla Chips
1/2 tablespoon Olive Oil
1 medium Onion, chopped
2 cloves Garlic, minced
1 lb extra lean Ground Beef OR Ground Chicken
2 tablespoons low-sodium Taco Seasoning
1 can Black Beans, drained and rinsed
1 cup chunky Salsa
2 cups low-fat Cheddar Cheese, shredded



*Toppings: fat-free or light sour cream, shredded lettuce, guacamole, salsa, etc



DIRECTIONS: Preheat oven to 350 degrees. In a large skillet, heat olive oil over medium heat. Add in onion and saute for 5 minutes or until soft. Add in garlic, meat and taco seasoning. Stir and cook until meat is browned. Stir in black beans and salsa. Cook another 5 minutes or until heated through.

In a 9x13 baking dish, lay tortilla chips on the bottom. Gently press down on them to break them into bite-size pieces. Pour cooked meat mixture evenly over the top. Sprinkle evenly with shredded cheddar cheese. Bake, uncovered for 15-20 minutes, or until cheese is melted and bubbly. Remove from oven, and let stand 5 minutes before slicing. Top with favorite toppings!

Pineapple fluff

This is a a great little treat if you are trying to watch your figure.I got the recipe from this great site



1 (20 oz) can crushed pineapple, undrained
1 (1 oz) package sugar free pistachio pudding mix
1 cup fat free cool whip

Mix dry pudding mix into pineapple. Fold in cool whip. Refrigerate until chilled.

Light garlic fries

Who can't resist garlic and french fries ? This recipe comes from cooking light so you won't have to feel so guilty eating these fries =)

4 tsp canola oil

3/4 tsp salt

3 pounds potatoes, washed & cut into 1/4 inch strips

cooking spray

3 tbsp butter

6 cloves garlic

2 tbsp grated Parmesan Cheese

2 tbsp chopped fresh parsley

Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.

Arrange potatoes in a single layer on a baking sheet coated with cooking spray.

Bake at 400° for 50 minutes or until potatoes are tender and golden brown, turning after 20 minutes.

Place butter and garlic in a large nonstick skillet, and cook over low heat 2 minutes, stirring constantly.

Add potatoes, parsley, and Parmesan cheese to pan; toss to coat.

Serve immediately.

Lower fat chicken strips

We love chicken strips at our house and this is a lower fat way to make them.

1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
1/2 cup all-purpose flour
1/2 teaspoon paprika
1/2 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound chicken breast tenders
1 tablespoon canola oil

To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.

Serving size is 3 chicken strips
Nutritional Information
Calories:
281 (28% from fat)
Fat:
8.7g (sat 2.6g,mono 3.2g,poly 1.5g)
Protein:
30.8g
Carbohydrate:
18.4g
Fiber:
1.3g
Cholesterol:
77mg
Iron:
1.9mg
Sodium:
771mg
Calcium:
101mg

Chicken Puttanesca

This recipe comes from the cooking light magazine.It is a great alternative to the regular old ground beef spaghetti. I will be trying it out soon !


Yield: 4 servings
Ingredients
8 ounces uncooked angel hair pasta
2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
2 cups tomato-basil pasta sauce (such as Muir Glen Organic)
1/4 cup pitted and coarsely chopped kalamata olives
1 tablespoon capers
1/4 teaspoon crushed red pepper
1/4 cup (1 ounce) preshredded Parmesan cheese
Chopped fresh basil or basil sprigs (optional)
Preparation
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Cut chicken into 1-inch pieces. Add chicken to pan; sprinkle evenly with salt. Cook chicken 5 minutes or until lightly browned, stirring occasionally. Stir in pasta sauce, olives, capers, and pepper; bring to a simmer. Cook 5 minutes or until chicken is done, stirring frequently. Arrange 1 cup pasta on each of 4 plates; top with 1 1/2 cups chicken mixture. Sprinkle each serving with 1 tablespoon cheese. Garnish with chopped basil or basil sprigs, if desired.

Nutritional Information
Calories:
530 (21% from fat)
Fat:
12.4g (sat 2.8g,mono 6.6g,poly 2g)
Protein:
51.8g
Carbohydrate:
55g
Fiber:
2.1g
Cholesterol:
104mg
Iron:
4.2mg
Sodium:
971mg
Calcium:
165mg