Crock Pot Buffalo Chicken Lettuce Wraps

Crock Pot Buffalo Chicken Lettuce Wraps

Crock Pot Buffalo Chicken Lettuce Wraps

For the chicken:
24 Oz. Boneless Skinless Chicken Breast
1 Celery stalk
1/2 Onion, diced
1 Clove Garlic
16 Oz. Fat-free Low Sodium Chicken Broth
1/2 Cup Hot sauce (i.e. Frank’s Hot Sauce)

For the wraps:
6 Large Lettuce Leaves, Bibb or Iceberg
1 1/2 Cups Shredded Carrots
2 Large Celery Stalks, cut into 2 inch matchsticks

In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on high 4 hours.

Remove the chicken from pot, reserve 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and set to on high for an additional 30 minutes. Makes 3 cups chicken.

To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and start eating!

Serves: 6
Exchanges: 4 Extra Lean Protein, 1 Vegetable

Skinny Turkey-Vegetable Soup

Skinny Turkey –Vegetable Soup

2 Medium Onions, chopped
2 Medium Carrots, chopped
2 Celery Ribs, chopped
½ Cup Chopped Sweet Red Pepper
1 Tbsp. Olive Oil
3 Garlic Cloves, minced
4 Cups Water
1 Can (10 oz) Diced Tomatoes and Green Chilies, undrained
½ Cup Frozen Peas
1 Bay Leaf
4 Tsp. Sodium-free Chicken Bouillon Granules
½ Tsp. Dried Basil
½ Tsp. Dried Thyme
¼ Tsp. Ground Cumin
¼ Tsp. Pepper
¼ to ½ Tsp. Hot Sauce (optional)
½ Cup Uncooked Whole Wheat Orzo Pasta
2 Cups Cubed Cooked Turkey Meat
1 Tbsp. Minced Fresh Cilantro

Directions: In a large saucepan, sauté onions, carrots, celery, and red pepper in oil until tender. Add garlic; cook 2 minutes longer. Stir in water, tomatoes, peas, bay leaf, bouillon, basil, thyme, cumin, pepper, and pepper sauce if desired. Bring to a boil. Reduce heat; simmer uncovered for 15 minutes.

Cook orzo according to package directions; drain. Stir orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle with cilantro.

Serves: 6
Exchanges: 2 Lean Protein, 1 Carb, 1 Vegetable, 1 Fat

Spinach Dip

Spinach Dip
1 12 oz. Carton of Low-fat Cottage Cheese
1 10 oz. Package of Frozen Chopped Spinach, thawed
1 8 oz. Can Water Chestnuts, drained and chopped
1/2 Cup FF Chobani Greek Yogurt
1 Packet of Dry Vegetable Soup Mix
1/4 Cup of Chopped Onion
1 Tsp. Lemon Juice

Directions: Add cottage cheese to a food Processor and process until smooth. Transfer cottage cheese to a bowl. Meanwhile, drain spinach and press between paper towels until barely moist. Add spinach, water chestnuts, and all remaining ingredients to cottage cheese, stir well. Cover and chill for at least 3 hours. Serve with Melba rounds or fresh vegetables.

Serves: 6
Exchanges: 1 Carb, 2 Protein, 1 Fat

Tomato and Vegtable Salad

Tomato & Vegetable Salad
1 Pound of Cherry or grape tomatoes (4 cups)
1 Large cucumber, peeled, halved lengthwise & chopped
2 Large celery stalks, halved lenthwise & chopped
(About 1 1/4 cups)
1 Large Green Bell Pepper, cored & chopped
(About 1 1/4 cups)
1 Small Red Onion, chopped (About 1/2 cup)
1 Garlic Clove, minced
1 Tbsp. Olive Oil
1 Tbsp. Worcestershire Sauce
1 Tbsp. Red Wine Vinegar
1 Tsp. Lemon Juice
1 Tsp. Salt
1/2 Tsp. Ground Black Pepper
Several dashes of red pepper sauce, like Tabasco

Directions: Mix all ingredients in a large serving bowl, toss well, and serve!

Servings = 6
Exchanges: 2 Vegetables, 1 Fat

Tip: If you make this salad in advance, wait to add the Worcestershire sauce, vinegar, lemon juice, and salt until you are ready to serve so that the vegetables do not get mushy. You can make this as spicy as you want by adding the Tabasco!!

Chicken Grilling Packets

Chicken Grilling Packets
4 Chicken Breasts
3 Cups of Asparagus, cut in 1″ pieces
1 Large Onion, cut into large pieces
2 Red Peppers, cut into large pieces
2 Green Peppers, cut into large pieces
Salt & Pepper (or Mrs. Dash Seasonings!)

Lay flat two pieces of heavy tin foil and spray lightly with PAM cooking spray. Lay 4 oz. chicken breast on foil and season with salt, pepper, and/or Mrs. Dash Seasoning. Top chicken with vegetables. Fold foil sides together to form a packet. Place on grill and cook until chicken is cooked through. Enjoy!

Exchanges: 4 Extra Lean Protein, 2 Vegetable

Baked Chicken Nuggets

Baked Chicken Nuggets

2 – 8 Oz. Chicken Breasts, cut into bite sized pieces

Salt & Pepper to Taste

2 Tsp. Olive Oil

6 Tbsp. Italian Seasoned Bread Crumbs

2 Tbsp. Panko

2 Tbsp. Reduced-Fat Parmesan Cheese

PAM Cooking Spray

Directions: Preheat oven to 425 degrees. Spray baking sheet with cooking spray. Put the olive oil in one bowl and combine the bread crumbs, panko, and parmesan in a separate bowl. Season the chicken with salt and pepper and then place in the bowl with olive oil and mix well. Coat each piece of chicken in the bread crumb mixture, then place on the baking sheet, spray with a quick spray of cooking spray and bake for 8-10 minutes. Turn chicken over and cook for an additional 4-5 minutes or until cooked through.

Serves: 4

Exchanges: 3 Extra Lean Protein, 1 Fat, 1 Carb

Tuna and White Bean Salad from Ellipse Fitness

Tuna and White Bean Salad from Ellipse Fitness

2 Cans Chunk Tuna in Water
1 Can White Beans (i.e: Chickpeas)
1 Medium Red Bell Pepper
1/4 Cup Red Onion, Chopped
4 Cups Lettuce or Spinach Greens

Directions: Mix all ingredients together and server on a bed of lettuce greens and/or spinach.

Serves: 2
Exchanges: 2 Carbs, 4 Extra Lean Protein, 1 Fat

Smashed Potatoes from Ellipse Fitness

Here is a healthy and tasty mashed potato dish that is an excellent side for winter meals! Enjoy!

Smashed Potatoes

8     Medium Yukon Gold Potatoes, washed, peeled, & cubed

1/4   Cup Low-Sodium Vegetable Broth

1/2   Cup Plain Fat-free Greek Yogurt

1 1/2 Tbsp. Fresh Chives

1 1/2 Tbsp. Fresh Dill

Salt & Pepper to Taste


Directions:  Add potatoes to a large pot of boiling water. Cook until tender, about 15 minutes.


Transfer potatoes to a large bowl. Add broth, and coarsely mash potatoes. Stir in Greek yogurt, dill and chives. Season with salt and pepper and serve.


Serves:  6

Exchanges:  2 Carbs, 1 Protein

New Year, New You + Cardio & Strength!

Learn how to train the New You this New Year with the right workouts! The most effective and efficient way to train for fat loss results is to do two metabolic acceleration training sessions and two strength training sessions.

What is metabolic acceleration?
– Metabolic acceleration is the combination of cardio and strength training together

Two great metabolic exercises to incorporate into your workouts this New Year are:

Squat with an alternating high knee pull and Skater Slides.

Squat with an alternating high knee pull – This move is both strength and cardio intensive.

1. Begin with your feet shoulder width apart. Toes are pointed straight forward.
2. Begin to bend at the hips, allow your knees to follow, keeping your back nice and straight (imagine sitting over a port-o-potty!)
3. Continue to lower yourself until you have a 90 degree bend in your knee
4. Squeeze your gluts and begin to return to a standing position
5. Lift your left foot off the ground, pull your arms down and drive your knee straight up
6. Return foot to ground
7. Repeat Squat. Repeat knee pull on right side

*Tip: use your hands to pull up your knee starting above your head and pulling past that knee. This will give you a greater contraction in your core and your hands above your head will increase your heart rate for more effective fat burning.

Skater Slides – Skater slides are a great lower body, core, and cardio move

1. Begin with your feet shoulder width apart. Toes are pointed straight forward.
2. Bend slightly at the hips, with lose arms and hands, in a ready position
3. Hop to the right on just your right leg, allow your hands to follow to the right with you
4. Extend your left foot behind and past your right foot and tap on the ground. Similar to a curtsy.
5. Hop to the left on your left foot, allow your hands to follow to the left
6. Extend your right foot behind and past your left foot and tap on the ground.
7. Repeat continuously

*Tip: the lower to the ground you can get your body, the more burn you will feel in your gluts. Kick it up a notch by not tapping the back foot!

Get the most from your New Year workouts by adding in these metabolic moves! Perform these exercises for one minute at the end of a strength set for faster results and more effective fat burning!

Taco Salad from Ellipse Fitness

Taco Salad from Ellipse Fitness

4   Taco Shells (or 4 low carb tortilla shells)

1   Package Extra Lean Ground Turkey

1   Cup Fat Free Refried Beans

1   Packet Taco Seasoning Mix

1/2 Cup Water

1   Large Head of Lettuce

1   Large Tomato

1/2 Cup Black Olives, sliced

1/2 Cup Plain Fat Free Greek Yogurt

1   Cup Salsa


Directions:  Preheat oven to 350 degrees.  Place an oven proof bowl upside down on a cookie sheet and place tortilla over the top so the side fold downward.  Spray with cooking spray and toast in oven for about 5 minutes until firm and crisp.  Remove from oven, cool, and do the same with remaining shells.  Meanwhile, cook ground turkey in a frying pan.  When cooked through; add taco seasoning mix and 1/2 cup water, simmer for 5 minutes.  Fill each shell with 1/4 cup refried beans, 1/4 of the meat mixture, and 1/4 of the rest of the ingredients.  Enjoy!


Serves:  4

Exchanges:  2 Carbs, 6 Extra Lean Protein, 1 Fat

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