This is a great appetizer or lunch portion – for dinner, add a nice salad or fruit mix on the side.
230 calories per serving
1 lb. chicken tenders cut in half
1/2 t cayenne pepper
Salt and pepper to taste
3 T cayenne pepper sauce (Frank’s Hot Sauce)
1 T water
1 T buttery spread, melted
1/3 c low fat sour cream
1/4 c crumbled blue cheese
2 T low fat mayonnaise
2 T skim milk
1/4 t Worcestershire sauce
Carrot and celery slices
Preheat broiler. Spray baking sheet with Pam. Toss chicken with cayenne pepper and 1/4 t salt. Place chicken on pan and broil 6 inches from heat for 5 minutes. Microwave cayenne sauce, water and butter 10 seconds. Brush onto chicken and broil 2 minutes longer, then flip chicken, coat with more sauce and broil another minute or until chicken is done.
Make dip by combining sour cream, cheese, mayonnaise, milk and Worcestershire. Serve chicken with dip, carrots and celery sticks.
This really dresses up green beans and the added potatoes make it more satisfying than just a regular bean casserole. If you don’t have fresh tomatoes on hand, substitute a can of diced tomatoes. Don’t skimp on the cilantro, it gives this dish a nice flavor burst. This dish really calls for Mise en Place preparation, it makes the steps go much easier.
70 calories per serving
1 1/2 T oil
2 garlic cloves, minced
1 1/2 c diced red potatoes, skin left on
1/2 c chopped cilantro
1/2 c celery, sliced thinly
1 pound green beans, ends removed
3/4 lb. plum tomatoes, peeled and chopped
1/2 c water
1/4 t fresh ground black pepper
1/4 t red pepper flakes
Salt to taste
Heat oil in skillet over medium high heat. Add garlic and sauté 1 minute, stirring constantly. Do not let the garlic brown or it will become bitter. Add potatoes, celery and salt and sauté 4 minutes. Add the beans and sauté another 3 minutes. Add water. Cover and cook 7 minutes. Add tomatoes, reduce heat and cook 4 minutes longer or until tomatoes soften. Stir in pepper flakes and serve immediately.
This crock pot meal is easier than easy ! Leftover meat, a couple cans and a little bit of chopping means only a 10 minute prep.
232 calories per serving
8 oz. leftover grilled lean sirloin beef (grill an extra steak one night and freeze the left over portion to save it for this meal)
15.5 oz. can of black beans, drained and rinsed
14.5 oz. can of fire roasted diced tomatoes
1 medium green bell pepper, diced
1 small onion, diced
1 T cumin
1 T chili powder
Salt and pepper to taste
4 T sour cream
Place all except the sour cream in a crock pot. Mix well and cook on low for 4 hours.
Place a dollop of sour cream on each bowl before serving.