Spicy Chicken
Wings with Blue Cheese Dip
INGREDIENTS:
2lbs bone-in, skin-on chicken wings, trimmed of visible fat
4 tbsp low sodium hot sauce
1/4 cup fat free cottage cheese
1/4 cup faat free Greek plain yogurt
1 tbsp crumbled low-fat blue cheese
1 tbsp extra-virgin olive oil
1 tbsp paprika
1/4 tsp ground cayenne pepper
1/8 tsp fresh ground black pepper
Pinch fresh ground white pepper
Olive oil cooking spray
INSTRUCTIONS:
Place chicken wings in a large re-sealable plastic bag. In a small bowl, stir together oil, hot sauce, paprika, cayenne, black pepper. Pour mixture into bag with chicken, seal and set aside to marinate at room temperature for 30 minutes.
Place chicken wings in a large re-sealable plastic bag. In a small bowl, stir together oil, hot sauce, paprika, cayenne, black pepper. Pour mixture into bag with chicken, seal and set aside to marinate at room temperature for 30 minutes.
Prepare
dip: In a small bowl, blend cottage cheese, yogurt, blue cheese and white
pepper with a fork. Refrigerate until serving.
Preheat oven to 425°F. Line a
baking sheet with foil and lightly coat with cooking spray. Remove chicken from
bag, discarding marinade. Arrange chicken on sheet in a single layer and bake
for 15 minutes. Flip chicken and bake for 15 more minutes or until chicken starts to brown. Serve with dip,
removing chicken skin before eating, if desired.
Nutrition Info
Serving Size: 3 wings and ¼ cup dip
|
Calories
|
278
|
|
Fat
|
13g
|
|
Protein
|
22.4g
|
|
Carbs
|
1g
|
Mock-A-Mole (It has protein in it!)
Ingredients:
2 avocado2, peeled
1 container fresh pico, drained (or can make own homemade! Try Whole Foods brand)
½ cup Green Peas, steamed
1 Firm Tofu package
2 avocado2, peeled
1 container fresh pico, drained (or can make own homemade! Try Whole Foods brand)
½ cup Green Peas, steamed
1 Firm Tofu package
1 tsp chili powder
1 tsp cumin
1 lime, squeezed into 'guac'
Directions:
Place all ingredients into a food processor or Magic Bullet and pulse until combined and creamy. Can also mix with a hand mixer in a bowl
Directions:
Place all ingredients into a food processor or Magic Bullet and pulse until combined and creamy. Can also mix with a hand mixer in a bowl
Nutrition Info:
Serving Size:
½ cup of ‘Mock-a-Mole’ (Recipe makes 1 ½ cups)
|
Calories
|
83.1
|
|
Fat
|
5.6g
|
|
Carbohydrates
|
7.3g
|
|
Protein
|
2.7g
|
Crockpot Extra Lean Beef Meatballs
Ingredients:
2 lbs Extra Lean Ground Beef (96/4)
4 egg whites
15 small whole grain crackers, crushed (if larger – use about 8) put in plastic bag and crush with fist
1 TBS Italian Seasoning
1 tsp garlic powder
1 tsp oregano
1 tsp parsley
1 jar Ragu Light No Sugar Added Pasta Sauce
Directions:
Combine all ingredients, except sauce in a bowl and mix with hands until combined. Form into 12 slightly smaller than tennis ball size meatballs. Place in crockpot and pour jar of sauce over. Cook on low for 6-7 hours
Ingredients:
2 lbs Extra Lean Ground Beef (96/4)
4 egg whites
15 small whole grain crackers, crushed (if larger – use about 8) put in plastic bag and crush with fist
1 TBS Italian Seasoning
1 tsp garlic powder
1 tsp oregano
1 tsp parsley
1 jar Ragu Light No Sugar Added Pasta Sauce
Directions:
Combine all ingredients, except sauce in a bowl and mix with hands until combined. Form into 12 slightly smaller than tennis ball size meatballs. Place in crockpot and pour jar of sauce over. Cook on low for 6-7 hours
Nutrition InfoServing Size:
2 Meatballs with about ¼ cup sauce
|
Calories
|
264.5
|
|
Fat
|
7.2g
|
|
Protein
|
36.2g
|
|
Carbs
|
10.1g
|
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