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Skinny Chicken Egg Roll

12 Jun

Skinny Chicken Egg Roll


Ingredients

4 Tbsp Corn Starch
2 Tbsp Water
1 Tbsp Light Soy Sauce
1 Tbsp Olive Oil
1/2 Tbsp Honey
1 Cup Carrots, raw, grated
1/2 Cup Water Chestnuts, chopped
1/4 Green Pepper, chopped
1/4 Cup Onions, chopped
1 Garlic clove, chopped
1 Chicken Breast, finely chopped
8 Egg Roll Wrapper
Cooking Spray

Directions

Preheat oven to 425 degrees.

In a small bowl, combine cornstarch, water, soy sauce, oil, and honey. Set aside.

Spray a large skillet with cooking spray, add the carrots, water chestnuts, pepper, onion, and garlic. Cook over medium heat for a couple minutes. Add chicken and cook for one more minute.

Add the cornstarch mixture to the pan and cook for 2 minutes. Remove from heat.

Spoon 1/4 cup the the wrapper and fold via the package instructions.

Place seam side down on baking sheet that was coated with cooking spray. Repeat with remaining wrappers/mixture.

Bake at 425 degrees for 10 minutes or until lightly browned.

Serving Size: 8

Nutrition Info
  • Calories: 123.9
  • Fat: 2.3g
  • Carbohydrates: 19.4g
  • Protein: 5.9g
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Skinny Chicken Fingers

5 Jun

Skinny Chicken Fingers

Ingredients

3 Boneless Chicken Breast, skin removed, cut into 4 strips
1/2 Cup Yogurt, plain, low fat
2 Tbsp Spicey Brown Mustard
1 Cup Panko
2 Tbsp Shredded Parmesan Cheese
1 Tbsp Trader Joe’s 21 Seasoning Salute
1/4 tsp. ground pepper
Olive oil cooking spray

Directions

Pre-heat oven to 450.

In a small bowl add yogurt and mustard, stir well.

In a shallow dish add planko, shredded parmesan, 21 salute seasoning, and ground pepper.

Coat each strip with the yogurt and then cover with the planko mixture.

Place chicken on a olive oiled sprayed cookie sheet and cook on each side 10 – 15 minutes each side or until golden brown and no longer pink inside.

Serve with your favorite low fat/low calorie dipping sauce.

Serving Size: 4 – 3 pieces each

Nutrition Info
  • Calories: 290.2
  • Fat: 4.2g
  • Carbohydrates: 12.3g
  • Protein: 45.6g

Marinated Chicken Breasts

23 Sep

This is such an easy and tasty chicken recipe to prepare. Fast clean up too.

Marinated Chicken Breasts

serves 4

2 large or 4 small chicken breasts

Marinate

1/4 cup olive oil

2 tbsp balsamic vinegar

1 tbsp whole grain mustard

2 tsp Trader Joe’s 21 Seasoning Salute

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp ground pepper

1/8 tsp salt

Place marinate ingredients In a zip lock plastic bag. Close and squeeze to mix. Open and place chicken breast inside. Try to get as much air as possible out while closing the bag. Place in a bowl and marinate in the fridge for at least 2-4 hours to 24 hours. The longer the better.

Preheat oven 375 degrees

Place Chicken on a oven safe grill pan.

Bake 15 – 30 minutes or until chicken is cooked through (depends on the size of your breasts :)).

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 244.4
  • Total Fat: 15.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 142.9 mg
  • Total Carbs: 1.8 g
  • Dietary Fiber: 0.3 g
  • Protein: 23.7 g
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