Here is a delicious recipe that is only about 10 minutes of prep time and 40 additional minutes of baking. The thing that I love about this recipe is that the soup mixture that the chicken and asparagus is baked in offers great flavor to spread over a baked potato to complete your meal!
Chicken and Asparagus
1.5 Lbs. Fresh Asparagus Spears, halved
4 Boneless, Skinless Chicken Breast Halves
1/2 Tsp. Salt
1/4 Tsp. Pepper
1 Can Condensed Low-fat Cream of Chicken Soup
6 Tbsp. Low-fat Mayo
1 Tsp. Lemon Juice
1/2 Tsp. Curry Powder
4 Oz. Shredded Cheddar Cheese
Directions: Partially cook asparagus by boiling for about 4 minutes so that asparagus is still crisp. Place asparagus in an 8 X 8 baking dish that has been sprayed with release agent. Place chicken in a skillet; brown on both sides over medium heat. Season with salt & pepper; arrange chicken over asparagus.
In a bowl, combine soup, salad dressing, lemon juice, and curry powder; pour over chicken. Cover and bake at 375 degrees for 40 minutes or until chicken is done and tender. Sprinkle with cheese; let stand 5 minutes before serving.
Total Calories: 320 Carb=14g Prot=44g Fat=10g
Tiffany’s Tip: Make sure that you do not over-cook the asparagus when you are boiling it or it will become mushy when baking.
Looking for a spicy recipe that the whole family will enjoy? This is a terrific recipe for to swap out for the traditional deep-fried chimichanga that you can order at your favorite restaurant! Instead of deep-frying, you simply assemble the burrito, spray it with cooking spray, and brown it in the oven. This method leaves the shell nice and crunch without all the added fat and calories!
Chimichangas by Ellipse
1 Package of Extra Lean Ground Turkey
1 Can Fat Free Refried Beans
1 Package of Low Carb Tortillas
1 Jar of Salsa
5 Kraft Fat Free single cheese slices
Pam Cooking Spray
Garnish of Lettuce & Tomato
Directions: Lightly spray cooking pan with PAM cooking spray and brown Ground Turkey. When turkey is completely browned, add 1 jar of thick and chunky type salsa. Simmer for about 5 minutes. Meanwhile spread a thin layer of refried beans in the middle of each tortilla, top with 1/5 of turkey mixture, and one slice of fat free cheese. Fold in four side of tortilla and place seam side down on cookie sheet. Spray lightly with PAM cooking spray and place in oven at 375 for about 15 minutes or until shells look slightly crisp. Top with shredded lettuce, tomatoes, and fat free Greek yogurt.
Recipe = 5 servings
Total Calories: 321 Carb=25g Prot=43g Fat=4.1g
Tiffany’s Tip: I like to turn the broiler on for the last 1 or 2 of cooking to allow the shells to brown just a little on the top. A great topping is a little Greek Yogurt…..use it like sour cream! Tons of protein and very few calories!
Salmon fillets (or any kind of fish)
non-fat Greek yogurt Ranch dip
Grill salmon. Mix a carton of Greek yogurt with dry Ranch seasoning mix. Put salmon on a sandwich thin. Add tomato, lettuce, onion, and yogurt spread. Have a side salad with it!
2 boneless, skinless chicken breasts
Seasoned broth (recipe below)
2 bay leaves
1/2 tsp cinnamon
6 whole cloves
5 whole black peppercorns
3 cloves garlic, minced or pressed
Fresh cilantro (optional)
non-stick cooking spray
Cut chicken in to bite size pieces. Heat non-stick cooking spray in pan over medium heat. Add bay leaves, cinnamon, cloves, peppercorns, and chicken. Cook uncovered, turning occasionally, until chicken is browned. Stir in seasoned broth and garlic. Bring to a boil; reduce heat, cover, and simmer until warmed through.
1 cup reduced sodium, fat-free chicken or vegetable broth
1 tsp ground cumin
1/4 tsp cayenne (or to taste)
1/8 tsp cardamom
2 pork tenderloins (flavor of choice)
1 cup pickle juice
2 jalapeño peppers
Packet onion soup mix
1 can 99% fat free cream of chicken soup
Place tenderloins in slow cooker. Pour in pickle juice. Add soup mix. Poke each pepper with a knife and drop in. Add water until the tenderloins are covered. Cook all day, or overnight, on high.
Drain almost all liquid and remove peppers, use 2 forks to shred tenderloins. Add 1 can 99% ff cream of chicken soup.
Enjoy as sandwiches, over pasta or over baked potatoes.
1 1/2lb. extra lean ground turkey
2 TBS fat-free chicken broth, low sodium
1/2cup onions, diced
2 TBS garlic, minced
1/2cup bread crumbs
1/2cup + 2 TBS low-sodium, low-fat marinara sauce
2 TBS fresh basil, chopped
2 TBS Italian parsley, chopped
Preheat oven to 350 degrees. Saute onions in the chicken broth. Add garlic; cook 5 minutes more. Remove from heat. In a large bowl, combine onion mixture with ground turkey, bread crumbs, 1/2cup marinara sauce, basil, and parsley. Form mixture into loaf. Shape and place in an ungreased loaf pan. Brush with remaining sauce and bake until thoroughly cooked, 30-45 minutes. Cut into about 7 slices. 2 slices=3 very lean protein and 1 vegetable exchange.
1/2 cup black grapes
1/2 cup red grapes
3 TBS Splenda
Fat-free Greek yogurt
1/4cup walnuts, chopped
Preheat oven to 200. Spray a baking sheet. Combine grapes and Splenda in a bowl. Arrange grapes on pan; bake at 200 for 3 hours. Remove from oven and cool. Spoon desired amount of yogurt into bottom of 4 glasses. Top each serving with 1/4 cup grapes, few walnuts and 1 tsp honey. Repeat the layers. Make your parfait with the appropriate amount of fat-free Greek yogurt. (1 cup of the yogurt is 3 very lean exchanges).
Fat-free vanilla yogurt
Any Whey protein powder (Vanilla Ice Cream, Pumpkin Spice, Etc.)
Spices to taste: clove, pumpkin pie spice, cinnamon
Dash of Splenda
Blend all together. Chill for 30 minutes.
A “Shana Original Recipe”…
Non-fat Greek yogurt
1 tsp nutmeg
salt and pepper to taste
Equal parts of pumpkin puree and yogurt in blender (depending upon how much soup you desire).
In stove, cook it gently. Add broth to the consistency of your liking!
Add the nutmeg, salt and pepper.
Tenderloin, sliced into steaks
1 can Campbell’s cream of mushroom/chicken soup (99% fat free)
Place tenderloin steaks in pan, brown for about 10 minutes. Add can of soup and 1/2 can of water. Simmer for another 10 minutes. Serve with a small baked potato, topped with broccoli and salsa for a complete meal!