Chicken Caesar Parmesan Meatballs

Chicken Caesar Parmesan Meatballs

I love things that are quick, easy and I want to eat repeatedly. This recipe is one of them! It is low fat, low calorie and big on taste!

Ingredients:

2 lbs Ground Chicken Breast

3 Egg Whites

1 cup Quick Cooking Oats
2 tbsp Non-Fat Caesar Dressing (I like La Madeleine's)
4-5 Cloves of Garlic, Minced
4 tbsp Low-Fat Parmesan Cheese

Directions:
1. Preheat oven to 425 degrees.
2. Spray muffin pan with non-stick spray.
3. Combine all ingredients together in a large bowl.
4. Roll meatballs and place in muffin pan.
5. Bake for 20-25 minutes, or until golden brown.

Helpful Hint: I let them cool and use a teaspoon to remove them from the pan.

Nutrition Facts:
Serving Size:1
Calories: 110
Fat: 1.6 grams
Carbs: 5.3 grams
Protein: 23 grams

Cinnamon Swirl Protein Bread

Have you been looking for a sweet treat that won't break the caloric bank? If so, this could be the one! I make this every week and my whole house smells like yummy cinnamon rolls. Plus, this is my boyfriend's absolute favorite, so he is happy. Pair this with some egg whites for a healthy breakfast or eat it alone for a mid-morning pick me up! It can be eaten cold or hot but must be kept refrigerated or frozen since there are no preservatives.

Ingredients:
Ideal (Xylitol)
Oat Flour (Bob's Red Mill, Whole Grain Oat Flour)
Vanilla Whey Protein Powder(EAS Vanilla Whey Protein Powder)
Cinnamon
Baking Powder
Kosher Salt
2 Egg Whites
Unsweetened Almond Milk (Almond Breeze)
1 4oz Container Baby Food Apples
1/4 cup Low Sugar Vanilla Yogurt

Preheat oven to 350 degrees. Spray an 8x8 inch Pyrex dish with non-stick spray.

In a small combine: (whisk together and set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon

In a large bowl combine: (whisk together)
1 1/2 cups of oat flour + 2 scoops of vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol)

In a medium bowl combine: (whisk together and add to large bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1 4oz container of baby food apples and 1/4 cup low sugar vanilla yogurt

Pour shallow layer of batter into Pyrex pan (about 1/4 of batter). Sprinkle heavily with half of cinnamon/sugar mixture. Add remaining batter and cinnamon/sugar mixture on top. Draw a knife through batter to marble. Bake for 20-30 minutes, cake tester should come out clean. (I have had it take up to 40 minutes, so don't worry if it does.) If you can remember, turn pan half way though baking so you don't have hot spots. Bread will be dense. Set on rack to cool for at least 10 minutes. Makes 16 squares.

Serving Size: 1 square
55 calories
1 gram of fat
5 grams protein
8 grams carbs

Helpful Hint: I have attached links to some ingredients you may not be familiar with. The oat flour, protein powder and almond milk can be found at your favorite grocery store. H.E.B. tends to have the best retail prices. Xylitol can be found at any nutrition store like Nutrition Depot or GNC. I prefer to order the oat flour and Xylitol online at www.iherb.com because it is less expensive and shipping is fast and free on orders over $20. And I must give credit where credit is due: this is an adaptation of a recipe that Jamie Eason created.

Sesame Soy Kale Chips

Are you looking for a quick, healthy, crunchy and tasty snack? If so, this will satisfy your craving and is packed with vitamins!

Ingredients:

1 large bunch of kale cut from stems and into small pieces

1 tbsp olive oil

1 tbsp low-sodium soy sauce

1 tsp garlic powder

1/2 tbsp sesame seeds

Sea salt and black pepper to taste

Directions:

1. In a large bowl, combine all ingredients.

2. Using your hands, toss kale so every piece is fully coated with olive oil.

3. Lay kale in a single layer on a baking sheet.

4. Bake for 15-20 minutes at 325 degrees until lightly crispy.

Helpful Hint: You may want to lightly spray your baking sheet with non-stick spray. Also, bake longer if you want crispier chips. Store in sealed container for up to a week.

Nutrition Facts Per Serving:

Makes 2 servings

Calories: 133

Fat: 9 grams

Carbs: 13 grams

Protein: 4 grams

Roasted Sweet Potato and Kale Salad

This is the first Recipe of the Week! I will only be posting recipes I have made and like because there is nothing worse than spending money and time on one that doesn't taste like anything or is just bad. If you have never tried or cooked kale, this is a great place to start! Enjoy!

Ingredients:
1 medium  sweet potato, peeled and diced
1/2 sweet onion chopped
1 small head of kale
1 tbsp or more garlic, minced
1 tbsp olive oil
1 tbsp balsamic vinegar
salt and pepper, to taste

Directions:
1. Preheat oven to 400 degrees.
2. In a medium bowl, mix 1/2 tbsp of olive oil with salt and pepper.
3. On a baking sheet, spread sweet potatoes in a thin layer and roast for 30 minutes, or until lightly brown and tender. (I like mine a little crisper so I will roast longer if necessary.)
4. While the potatoes roast, heat 1/2 tbsp olive oil in a pan over medium heat.
5. Add garlic and onions and saute until carmelized.
6. Cut kale leaves from stem and into bite size pieces. Add to pan with garlic and onions and cook until wilted.
7. Pour kale and onion mixture into a large bowl and drizzle with balsamic vinegar. Sprinkle with salt and pepper.
8. Add roasted potatoes to bowl and mix.
9. Place bowl in refrigerator until salad has cooled to desired temperature.

Nutrition Facts per serving:
Recipe Serves 4
Calories: 81.5
Fat: 4.3 grams
Carbs: 10.3 grams
Protien: 1.3 grams