Buffalo Blue Cheese Chicken Tenders

4 Servings
7.5g fat
308 Calories
(Original Recipe (132g of Fat and 1188 Calories)

12 ounce chicken tenders
1 cup whole wheat flour
2 1/2 whole wheat panko breadcrumbs
4 large egg whites
pepper to taste
cooking spray
1/2 Frank's RedHot Buffalo Wings Sauce
1/2 Cup Home Made Blue Cheese Dressing (Found in the November Archive, the tab is right under this posting)

Preheat oven to 450
Line a baking sheet with foil, spray the foil with cooking spray
Place flour in a shallow dish
Place egg whites in a separate bowl and whisk
Place Panko in a shallow dish

One at a time, dip chicken into the flour, shake off excess, then coat in the eggs, then coat in the Panko

Place coated chicken on foil, spray with cooking spray and pepper to taste

Bake about 14 minutes or until the breading is crispy and the chicken is cooked through

Using a pastry brush, coat the chicken with the Buffalo Sauce and serve with home made Blue Cheese for dipping.

Home Made Low Fat Blue Cheese Dressing

3g Fat

1 cup of Home Made Mayonnaise (See November's Archived Recipes, located directly under this one in the Archive)
1/2 cup reduced fat sour cream
1/4 cup buttermilk
1 tbsp fresh lemon juice
1 garlic clove mashed to a paste
1 tsp Worcestershire
5 ounces reduced fat blue cheese chunks
pepper to taste

Mix all together well in a bowl, refrigerate in a cover container for up to 3 days.

Home Made Low Fat Mayonnaise (1.1g Fat)

 Store bought Mayo, 10g Fat
Home Made 1.1g Fat

 6 tbsp white vinegar
4 tbsp cornstarch
1 17.6oz plain Greek yogurt
3 tbsp Dijon mustard
4 packets Truvia or Splenda
1 tsp salt

In a small bowl, whisk vinegar into cornstarch.  Whisk 2/3 cup of the yogurt into the vinegar mixture.  Pour the mixture into a small saucepan and cook on high heat, whisking continuously until it boils.  When it is very thick, pour into a food processor, scraping sides of saucepan.

Blend the mixture for about one minute, scraping mixture off of the sides, continue to blend until it is very smooth, add remaining yogurt, mustard, Truvia and salt.  Blend for about one more minute.

Place in a plastic container with a lid.  It will keep for a week.

Cabbage, Red Potato, Navy Bean and Sausage Soup

Serving- about 3 overflowing cups
About (due to there is no way to judge how much meat, potatoes or beans will be in each scoop)
390 calories
5.5 g fat
14 g fiber
18 g protein

Reduce by 100 calories by omiting potatoes, this will also reduce fiber by 2 grams and protein by 3 grams


1 pound of dry Navy Beans

Soak in a large pot of water overnight, rinse and drain
Follow package directions to simmer until tender, about 1- 1 1/2 hours if soaked overnight.  (note, cook with a lid, but tilt the lid to vent so it does not boil over)

1 320z container organic vegetable broth
2-3 cups water
2 tbsp(s) minced garlic
2 tsp(s) pepper
1 tbsp bay leaves
1 tbsp basil
1 small package red potatoes, washed and chopped
4-5 stalks celery, washed and chopped
1 yellow onion, sliced in rings and rings cut in half

Simmer all of the above in a separate large pot with a lid for about 45 minutes to 1 hour or until potatoes are just about tender, add more water if the vegetables are not fully immersed

Add to following to the vegetable pot

2 tomatoes washed and diced
1 head of green cabbage washed and diced
1 package Turkey Smoked Sausage chopped into bite size pieces

Simmer on Medium Low for about 10 minutes or until all vegetables and potatoes are tender.

Taste as you simmer and add more of any of the seasonings to fit your preference.  Thyme and Bay Leaves can easily take over the flavor of the soup, so add slowly if you add additional seasoning.  Using Vegetable broth will reduce the sodium drastically, but you will need to offset by adding more sodium free seasonings.

Bacon Cheeseburger Casserole

8 Servings
260 Calories
13g Fat
17g Protein

1 lb.  lean ground turkey

1 onion, chopped

1/3 cup ketchup

2 Tbsp. yellow mustard

1 cup KRAFT 2% Shredded Sharp Cheddar Cheese

8 slices turkey bacon reduced sodium, cooked, crumbled

4 cups (1/2 of 32-oz. pkg.) frozen tater tots (select the ones with the least sodium and fat per serving)

Directions

Brown turkey with onions in skillet; drain. Stir in ketchup and mustard; spoon into 9-inch square baking dish sprayed with cooking spray.

Top with remaining ingredients.

Bake 30 to 35 min. or until casserole is heated through and potato nuggets are golden brown

Bacon Cheeseburger Roll up

6 Servings

About 330 Calories

About 8g Fat

About 27g Protein

"About" due to it depends on brand of Pizza crust, turkey and turkey bacon

1 lb. lean ground turkey

4 slices turkey bacon reduced sodium, chopped

1 small onion, chopped

1/2 lb. (8 oz.) 2% VELVEETA®, cut into 1/2-inch cubes

1 pkg. (13.8 oz.) refrigerated pizza crust

Directions

 

Pre-heat oven according to pizza dough directions

 

Brown ground turkey with bacon and onions in large skillet on medium-high heat; drain. Return meat mixture to skillet. Add VELVEETA; cook 5 min. or until melted, stirring frequently. Cool 10 min.

Unroll dough onto baking sheet sprayed with cooking spray. Press into 15x8-inch rectangle; top with meat mixture. Roll up, starting at one long side. Arrange so roll is seam-side down.

Bake 20 to 25 min. or until golden brown.

Edamame, Craisin Chopped Salad

Chopped Romaine
Shredded Carrots
2 Stalks Celery Diced
3 Green Onions Diced
2 Hard Boiled Eggs Chopped
Tomato Basil or Sundried Tomato Feta Cheese
Reduced Fat Ranch or Dressing of Choice

Topping-
Reduced Sugar Craisins (Ocean Spray Brand Reduced Sugar has1/2 the sugar and more then double the fiber)
Dry Roasted Edamame

Layer in order of indgredients