Baked Chicken Fingers
1 cup breadcrumbs
¼ cup grated parmesan cheese
¼ teaspoon garlic powder
¼ teaspoon thyme
¼ teaspoon parsley
¼ teaspoon paprika
¼ teaspoon salt
1/8 teaspoon pepper
1 ½ lb. chicken tenders
¼ cup olive oil
Preheat oven to 400ºF and spray a baking sheet with nonstick cooking spray. Mix the breadcrumbs, parmesan cheese, thyme, parsley, paprika, salt and pepper and stir until combined. Set aside. Pour the 1/4 cup olive oil into another bowl and dredge the chicken in the olive oil and then into the dry ingredients making sure both sides are coated. Bake for 25 minutes, flipping the tenders once. Serve warm with ketchup or honey mustard dipping sauce.
Healthy Cheeseburger Bites
1 lb lean ground beef
3/4 cup liquid egg whites, or 4 whole egg whites
½ cup fat-free shredded cheddar
½ cup shredded parmesan
½ cup breadcrumbs
¼ cup ketchup
3 T mustard
5 small dill pickles, finely diced (or relish)
Preheat oven to 400ºF and spray a 24-muffin tin with nonstick cooking spray. Brown the ground beef in a large skillet over medium-high heat. While the meat cooks, mix the remaining ingredients in a large mixing bowl. After briefly cooling, add the cooked meat to the remaining ingredients, stirring until even. Spoon the mixture into the mini muffin tin and bake for 23-25 minutes or until muffin tops are golden brown.
*Note: For a standard-size muffin tin, add 3-5 minutes to the bake time.
Taco Pizza
1 pound ground beef
1 envelope taco seasoning
1 cup water
2 prebaked 12-inch pizza crusts
1 can (16 ounces) refried beans
3/4 cup salsa
2 cups coarsely crushed tortilla chips
2 cups shredded cheddar cheese
Optional: shredded lettuce and chopped tomatoes
Preheat oven to 350°F. In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in taco seasoning and water, bring to a boil and reduce heat. Simmer, uncovered, for 10 minutes; set aside. Place crusts on ungreased pizza pans or baking sheets. Combine beans and salsa; spread over crusts. Top with beef mixture, chips, and cheese. Bake until heated through and cheese is melted, 13-16 minutes. If desired, sprinkle with lettuce and tomatoes
Ham and Cheese Tortellini
1 tablespoon butter
½ cup yellow onion diced
8 ounces deli ham diced
1 cup chicken broth
salt and pepper to taste
1 bag (19 ounces) tortellini (fresh or frozen)
½ cup baby peas frozen
¼ cup heavy cream
1 cup shredded pepper jack or mozzarella cheese
Melt butter in a large oven-proof skillet over medium heat. Add diced onion and cook until onion is translucent and then add ham. Cook and stir for about 5 minutes and then add chicken broth and tortellini. Season with salt and pepper. Stir to combine and let the mixture come to a boil. Cover with lid, then reduce heat to low. Simmer for 15 minutes or until tortellini is tender. Remove lid; stir in peas and cream. Remove from heat and stir in 1/2 cup of the cheese. Sprinkle the remaining cheese evenly over the top. Place under broiler in oven until cheese is melted.
Veggie Fried Rice
2 cups brown rice
1 tablespoon low-sodium soy sauce
1 tablespoon garlic powder
½ tablespoon ginger
1 cup of your favorite vegetables *can use a frozen bag of mixed veggies*
1 tablespoon sesame oil
2 scallions
Cook rice and veggies according to the manufacturer’s instructions. Add sesame oil to the skillet and add veggies and rice. Stir in garlic, ginger, and soy sauce. Cook for a few minutes and top with scallions.
Pasta Salad
½ cup uncooked farfalle pasta
¼ cup fresh peas or frozen and thawed
1 carrot diced
½ cucumber peeled and diced
½ red bell pepper diced
¼ cup steamed corn kernels
Dressing
1 tablespoon extra virgin olive oil
2 tablespoons lemon juice
½ teaspoon salt
Cook pasta according to the manufacturer’s instructions. Mix the pasta with the rest of the ingredients in a bowl and serve at room temperature or cold. *Note: This pasta salad can be served at room temperature or cold.