Recipe: Chicken Parmesan Bites

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Chicken Parmesan Bites

  • Servings: 8
  • Difficulty: moderate
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Ingredients

  • 1 1/2lb boneless, skinless chicken breast (Market Pantry)
  • 1 cup whole wheat flour (Market Pantry)
  • 2 cups Panko style bread crumbs (Kikkoman)
  • 2 large eggs
  • 2 servings egg substitute (Market Pantry)
  • 1/2 cups grated Parmesan cheese (La Romanella)
  • 2 tbsp granulated garlic (or garlic salt)
  • 1 tbsp paprika (or ground cayenne or smoky seasoning salt)
  • other seasonings to taste

Directions

  1. Cut chicken breast into small chunks, roughly 1 inch square and 1/2 inch thick.
  2. Pour flour into one large mixing bowl. Beat eggs and egg substitute into a second large mixing bowl. Mix bread crumbs, Parmesan, and seasonings into a third large mixing bowl.
  3. Spray a large electric skillet with nonstick cooking spray.
  4. Dredge the chicken breast chunks in flour and shake off excess.
  5. Dredge the chicken breast chunks in the egg mixture.
  6. Dredge the chicken breast chunks in the bread crumb mixture.
  7. Place dredged chicken breast chunks in the electric skillet, cover with the lid slightly ajar, and cook on medium heat for about 20 minutes. If using SaladMaster, use the Rice 2 setting. Turn over after about 10 minutes.
  8. 8.
Roughly 210 calories per serving (3oz, about 4 bites). Great finger food snack for GameDay parties and potlucks! Pair with a marinara, ranch, or spicy cheese dipping sauce for extra yummy goodness! Cooking alternatives: try baking at 375 or on the stovetop over medium-low heat in a nonstick skillet for 20-25 minutes, turning over at 10 minutes.

Recipe: Stovetop Shredded Chicken

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Stovetop Shredded Chicken

  • Servings: 8
  • Difficulty: easy
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Ingredients

  • 2lb boneless, skinless chicken breast (Market Pantry)
  • 3-5 cups water
  • seasonings to taste

Directions

  1. Cut chicken breast into smaller fillets and pound to about 1/2-inch thin.
  2. Spray a large pot with nonstick cooking spray. Lay the chicken on the bottom of the pot, trying not to overlap the chicken.
  3. Season the chicken with favorite seasonings to taste. (I like a bit of garlic salt and seasoning salt.)
  4. Gently pour water over chicken until just covering all the chicken. It’s important to fully cover the chicken with water.
  5. Cook on medium-low to medium heat for about 15-20 minutes. Chicken will no longer feel squishy, but slightly rubbery. If you’re unsure, use a meat thermometer to verify core temperature has reached 165 degrees F.
  6. Remove chicken from water and allow to cool for a few minutes. Then pull chicken apart by hand or with a fork into roughly 1/2 to 1 inch pieces.
  7. Serve as a stand alone dish or refrigerate or freeze to use in future dishes.
  8. If refrigerating or freezing, put in 1 quart freezer bag with about 1/4 cup of the chicken stock. Refrigerate for up to a week or freeze for up to a month.
About 130 calories per serving. Great for making bbq pulled chicken, chicken taco meat, or as is for salads or casseroles.

Recipe: Spinach Turkey Lasagna Bake

Spinach Turkey Lasagna Bake

  • Servings: 8
  • Difficulty: moderate
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Ingredients

  • 12oz pasta (Anthony’s bowties) – 1 1/2 cups part skim ricotta cheese (First Street) – 2oz baby leaf spinach (Ready Pac), finely diced – 1 1/2 lbs 90% lean ground turkey (Jennie-O) – 2 1/2 cups traditional spaghetti sauce (First Street) – 1 cup reduced fast shredded mozzarella (Market Pantry) – 1 1/2-2 cups water – garlic salt, seasoning salt, parsley flakes to taste

Directions

  1. Measure ricotta cheese into a large mixing bowl and leave out for 10-15 minutes to warm a bit. Then add spinach, seasonings to taste, and mix well. 2. Spray a large electric skillet with nonstick cooking spray. Pour the pasta into the skillet, evenly covering the skillet, then pour the water over the pasta until not quite covering the pasta. Cook on medium-low heat about 15 minutes until pasta is al dente. If using SaladMaster, cook on Rice 1 setting. 3. In a large nonstick skillet, brown the ground turkey and drain. Add sauce to turkey and season with seasonings to taste. Simmer on low until pasta is al dente. 4. Layer ricotta mixture onto pasta by spooning small dollops. Fill in the gaps and as the ricotta warms it will spread a little easier making a nice cheesy layer. (See pic below). 5. Pour meat sauce evenly over the pasta and ricotta layers. Sprinkle shredded mozzarella evenly over meat sauce then sprinkle seasonings on top to taste. 6. Cook on medium-low heat for 15-20 minutes. If using SaladMaster, cook on Rice 1 setting. 7. Allow to cool a few minutes before serving.
About 385 calories per serving. To bake, use a 9×13 casserole dish and cook at 375 for about 25 minutes.

Recipe: Enchilada Casserole

Enchilada Casserole

  • Servings: 8
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Ingredients

  • 1 1/2 lbs 93% lean ground turkey (Jennie-O)
  • 1 packet low sodium taco seasoning (Market Pantry)
  • 1 15oz can heart healthy cream of chicken condensed soup (Market Pantry)
  • 1 15oz can plain whole kernel corn (Market Pantry)
  • 1 8oz packet red chille enchilada sauce (Frontera)
  • 1 cup restaurant style salsa (Archer Farms)
  • 5 whole wheat taco size tortillas (Guerrero)
  • 1 7oz package reduced fat Mexican style shredded cheese (Market Pantry)

Directions

  1. In a large nonstick skillet, brown the ground turkey.
  2. Stir in the corn, cream of chicken soup, enchilada sauce, and taco seasoning and simmer on low for about 10 minutes, stirring occasionally.
  3. Spray a large electric skillet with nonstick cooking spray and spread 1/2 cup of salsa on the bottom.
  4. Cut the tortillas into 4 strips (about 2 inches 2 inches wide). Lay 6 tortilla strips on the bottom of the electric skillet.
  5. Layer 1/3 of the ground turkey mixture on top of the tortillas, then sprinkle 1/3 of the shredded cheese on top.
  6. Make 2 more layers of tortilla strips, ground turkey mixture, and shredded cheese. Finish with the other 1/2 cup of salsa.
  7. Cook on medium for 15-20 minutes. If using SaladMaster, cook on Rice 2 setting.
  8. Allow to cool a few minutes before serving.
About 365 calories per serving. To bake, use a 9×13 casserole dish and cook at 375 for about 25 minutes.

Recipe: Bacon Egg Spinach Scramble

Bacon Egg Spinach Scramble

  • Servings: 4
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Ingredients

  • 8 large eggs (Market Pantry)
  • 8 servings egg substitute (Market Pantry)
  • 8 slices turkey bacon (Market Pantry), pre-cooked
  • 3oz baby spinach (Ready pac foods)

Directions

  1. In a large mixing bowl, whisk together eggs and egg substitute.
  2. Spray a large electric skillet with nonstick cooking spray.
  3. Pour the whisked egg mixture into the skillet.
  4. Dice spinach to desired size and mix in to egg mixture.
  5. Dice bacon to desired size and sprinkle on top of egg mixture.
  6. Cook on medium for 15-20 minutes. If using SaladMaster, cook on Rice 2 setting.
  7. Allow to cool a few minutes before cutting and serving.

About 255 calories per serving. To make on the stovetop, use a large, nonstick skillet with deep sides and cook on medium-low for about 20 minutes. To bake, use a 9×9 casserole dish and cook at 375 for about 25 minutes.

 

Recipe: Chocolate Peanut Butter Honey Oat Bars

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Chocolate Peanut Butter Honey Oat Bars

  • Servings: 25 bars
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Ingredients

  • 1 jar (16oz) Peanut Butter & Co. Dark Chocolate Dreams
  • 1/2 cup honey
  • 3 cups quick oats

Directions

  1. In a large sauce pan, spray with nonstick cooking spray, then cook peanut butter and honey on low for about 10 minutes, stirring frequently.
  2. While peanut butter mixture is cooking, prepare 9×9 metal cake pan with non-stick spray and/or parchment paper.
  3. When peanut butter mixture is very smooth and well-mixed, stir in oats.
  4. Transfer peanut butter oat mixture to cake pan. Spray a spoon or spatula with nonstick cooking spray and press bars into cake pan.
  5. Cool bars in fridge or freezer for at least 1 hour. For harder bars, cool in freezer for longer time. For softer bars, cool in fridge for shorter time.

About 150 calories per bar.

Recipe: Apple Cinnamon Pancakes with Peanut Butter Maple Glaze

Apple Cinnamon Pancakes

  • Servings: 16 pancakes
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Ingredients

  • 1 cup quick oats, blended into flour
  • 1 cup all-purpose flour
  • 1 tbsp baking powder
  • 2 tsp ground cinnamon
  • 1/4 tsp iodized salt
  • 2 large eggs, beaten
  • 2 cups sweetened applesauce
  • 1/2 cup skim milk
  • 1 tbsp honey
  • 1 tsp vanilla extract

Directions

  1. In a medium size mixing bowl stir together dry ingredients until well combined.
  2. In a large mixing bowl, whisk together wet ingredients until well combined.
  3. A little bit at a time, stir dry ingredients into wet ingredients until well combined.
  4. In a preheated skillet or griddle, use 1/4 measuring cup to pour batter.
  5. Cook over medium-low heat on each side for 2-4 minutes, flipping when the edges become firm and the top isn’t shiny.

About 90 calories per pancake.

Peanut Butter Maple Glaze

  • Servings: 16 tablespoons (roughly)
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Ingredients

  • 3/4 cup creamy peanut butter
  • 1/2 cup pure maple syrup

Directions

  1. Pour ingredients into a small sauce pan.
  2. Simmer over low heat 10-15 minutes, stirring occasionally.

About 95 calories per tablespoon.