Quick & Simple Pesto Chicken Roll-ups with a Parmesan & Garlic Roasted Tomato – only 335 calories with 33 grams of protein!

Quick & Simple Pesto Chicken Roll-ups with a Parmesan & Garlic Roasted Tomato - only 335 calories with 33 grams of protein!

Quick & Simple Pesto Chicken Roll-ups with a Parmesan & Garlic Roasted Tomato – only 335 calories with 33 grams of protein!

Ingredients:

5oz raw chicken (I used two large breast tenders)

1.5tbsp jarred pesto

1 medium tomato

1tbsp panko crumbs

5grams grated parmesan cheese

1/2tsp olive oil

1/2tsp oregano

1/2tsp parsley

1/8tsp minced garlic

Fresh ground pepper

 

Preheat oven to 400 degrees.

Wash & dry the chicken tenders. Place them between to pieces of plastic wrap and carefully flatten them with a mallet until they are an even thickness. Season both sides with pepper.

In a small bowl mix together the panko, parmesan, oregano, parsley, garlic and olive oil. Halve the tomato and split the panko mixture between each tomato. Bake on a foiled lined baking sheet for 20 minutes (note: the chicken will cook on the same baking sheet at the same time). Once the tomatoes go in the oven set one time for 20 minutes and another for 7 minutes. The chicken will go in the oven after the 7 minute timer goes off. Place half of the pesto mix on one piece of chicken and roll up, securing with 1 or 2 tooth picks. Repeat with the other piece of chicken. When the 7 minute timer goes off place the chicken on the baking sheet with the tomatoes and continue baking another 13 minutes or until chicken is cooked through, depending on breast thickness.

 

Ready in 30 minutes – Feta, sun dried tomato & roasted red pepper stuffed chicken breast! 300cal/16carb/9fat/43pro!

Feta, sun dried tomato & roasted red pepper stuffed chicken breast! 300cal/16carb/9fat/43pro

Quick & Simple!

Ingredients:

6oz raw chicken breast

1/2oz crumbled feta cheese

15grams roasted red pepper – diced

6grams sun dried tomato – diced

1/8tsp minced garlic

5oz fresh broccoli

Fresh ground pepper

 

Preheat oven to 400 degrees.

In a small bowl combine the tomato, red pepper, garlic & feta. Wash, dry & season the chicken with fresh ground pepper. Cut a slit in the chicken lengthwise being careful not to cut through. Carefully stuff the chicken with feta mixture and bake on a foiled lined baking sheet for about 20 minutes or until cooked through. Time may vary due to thickness of chicken breast. Steam broccoli by method of choice.

Balsamic & Honey glazed grilled Chicken Breast with Strawbery & Walnut Salad – 300cal/18carb/14fat/32pro

Balsamic & Honey glazed grilled Chicken Breast with Strawbery & Walnut Salad - 300cal/18carb/14fat/32pro

Balsamic & Honey glazed grilled Chicken Breast with Strawbery & Walnut Salad – 300cal/18carb/14fat/32pro

Ingredients:

5oz raw chicken breast

1/2tbsp balsamic vinegar

1/2tbsp honey

1/4tsp extra virgin olive oil

1/2tsp minced garlic

1/8tsp onion powder

Dash of paprika

Fresh Ground Pepper

Large handful of spring mix

3 sliced strawberries

10grams of walnuts

 

Combine balsamic, honey, garlic, onion & paprika in a small bowl. Wash & dry chicken breast and season with fresh ground pepper. Place chicken in a zip loc bag and pour all but 1tsp of the marinade into the bag. Set the 1tsp of marinade aside to baste with later. Allow chicken to marinate in the refrigerator for at least one hour. Pre heat grill to medium-high heat and grill chicken for about 8 minutes on each side or until cooked through depending on chicken breast thickness. Serve with spring mix, strawberries & walnuts.

California Club Wrap & Strawberry Walnut Spinach Salad – 375cal/30carb/13fat/37pro

California Club Wrap & Strawberry Walnut Spinach Salad - 375cal/30carb/13fat/37pro

California Club Wrap & Strawberry Walnut Spinach Salad – 375cal/30carb/13fat/37pro

Ingredients:

3oz Raw Chicken Breast (I used Breast Tenders)

1 La Tortilla High Fiber/Low Carb Whole Wheat Tortilla

1 Slice of Jenny-O Turkey Bacon

20 grams of Avocado

2 Slices of Borden’s Fat Free Sharp Cheddar Cheese

3 Slices of Roma Tomato

50 grams of Fresh Strawberries

8 grams of chopped walnuts

2 Large handfuls of Spinach for wrap and side salad

Dijon Mustard

 

Directions:

Preheat oven to 400 degrees. Wash & dry chicken breast, season with some fresh ground pepper and bake on a lined baking sheet with the strip of bacon for 12-15 or until cooked through. While chicken is cooking, cut up the avocado & slice up the tomato. Once chicken is done layer the tortilla with Dijon mustard, spinach, chicken, bacon, cheese & avocado. Roll it up and pop it in the oven for a few minutes, just until the cheese is melted. Cut it on a diagonal and serve with a side salad of sliced strawberries & chopped walnuts on top of fresh spinach. I added some fresh ground pepper and lemon juice to mine.

Crispy Baked Chicken Tenders with a Chipotle Lime Aioli for dipping and a Strawberry & Walnut Spinach Salad. 375cal/26carb/10fat/40pro

Crispy Baked Chicken Tenders with a Chipotle Lime Aioli for dipping and a Strawberry & Walnut Spinach Salad. Perfect lunch and made from start to finish in only 25 minutes! 375cal/26carb/10fat/40pro

Crispy Baked Chicken Tenders with a Chipotle Lime Aioli for dipping and a Strawberry & Walnut Spinach Salad. Perfect lunch and made from start to finish in only 25 minutes! 375cal/26carb/10fat/40pro

Ingredients: Chicken Tenders:

4oz of raw chicken breast tenders

20grams of panko crumbs

1 egg white

Spices: Dried basil, paprika & fresh ground pepper

Chipotle Lime Aioli:

75grams of @dannonyogurt Light & Fit Vanilla Greek Yogurt

Half a canned chipotle pepper in adobe sauce

Juice from 1/2 a lime

Salad:

50grams of baby spinach

50grams of strawberries

14grams of walnut

 

Directions: Preheat oven to 400 degrees. (Optional step – I browned my panko crumbs prior to using them in a skillet over medium high heat to give them some color) Wash and dry chicken tenders. Mix panko crumbs with some dried basil, paprika & some fresh ground pepper. Place egg white in a bowl. Dip chicken tenders into egg white and then roll in panko mix to coat. Bake on wire rack over foil lined baking sheet for about 12-15 minutes or until chicken is cooked through and panko is crispy. While chicken is cooking make the aioli dipping sauce by mixing the yogurt, lime juice and chipotle pepper until combined in a food processor. For the salad just slice up the strawberry & place atop of the baby spinach and top with walnuts plus some fresh ground pepper. I also used a little fresh lemon juice.

Grilled Caprese Chicken Salad with a Balsamic reduction – 315cal!

Grilled Caprese Chicken Salad with a Balsamic reduction - 315 calories!

Grilled Caprese Chicken Salad with a Balsamic reduction – 315 calories!

5oz raw chicken breast

1oz fresh mozzarella cheese

1 thick slice of tomato

1/2tbsp of olive oil

Juice from half a lemon

2 fresh basil leaves

1/4tsp of salt

Half a clove of garlic pinch of black/white ground pepper

Small bowl of baby spinach

 

In a food processor combine the oil, garlic basil leaves, lemon juice, salt, pepper and blend until pureed. Wash, dry chicken and season it with fresh ground pepper and place in a zip loc bag. Pour the mixture from the food processor over the chicken and allow to marinate for a few hours in the refrigerator. Preheat a grill to medium heat. Bring the balsamic vinegar to a boil in a small sauce pan and then reduce heat and simmer until it becomes a thick syrup, stirring often and making sure not to burn. Remove from heat & set aside. Grill chicken 8-10 minutes per side or until chicken is cooked through. About 3-5 minutes before the chicken is done place the cheese and tomato slice on top of chicken. Remove from heat and serve on a bed of baby spinach. Finally drizzle the balsamic reduction over the chicken and spinach.

Mozzarella, basil & roasted red pepper stuffed chicken breast with sautéed baby broccoli. 250cal/12carb/8fat/36pro

Mozzarella, basil & roasted red pepper stuffed chicken breast with sautéed baby broccoli. 250cal/12carb/8fat/36pro

Mozzarella, basil & roasted red pepper stuffed chicken breast with sautéed baby broccoli. 250cal/12carb/8fat/36pro

5oz raw chicken breast

1/2oz fresh mozzarella

10grams roasted red pepper

2 basil leaves

160grams of baby broccoli

Fresh ground pepper

 

Preheat oven to 400 degrees. Wash & dry chicken. Cut a slit in the chicken lengthwise being careful not to cut through. Carefully stuff the chicken with cut up pieces of cheese, red pepper & basil. Season chicken with fresh ground pepper and bake on a foil lined baking sheet for 18-20 minutes or until cooked through, depending on chicken thickness. While chicken is cooking sauté the baby broccoli over medium heat with some cooking spray until tender.

Roasted Red Peppers stuffed with shredded Chipotle Chicken, Quinoa, Black Beans, Cheddar Cheese, Tomato & Avocado!

Roasted Red Peppers stuffed with shredded Chipotle Chicken, Quinoa, Black Beans, Cheddar Cheese, Tomato & Avocado!

Roasted Red Peppers stuffed with shredded Chipotle Chicken, Quinoa, Black Beans, Cheddar Cheese, Tomato & Avocado!

Ingredients (to fit my macros, you can adjust accordingly):

5oz raw chicken breast

1 red bell pepper

15 grams of cooked quinoa

30 grams low sodium black beans

1 slice of Kraft slim cut sharp cheddar cheese

1.5oz grape tomatoes

75 grams avocado

2 chipotle peppers 

Directions:

Boil chicken with peppers until done about 12 minutes and then shred. Preheat oven to 375 degrees. Wash, dry, cut and de-seed/stem pepper. Place cut side up on parchment paper and roast in oven until soft. About 15 minutes. While peppers are roasting remove chipotle peppers from boiled water and purée in food processor. Mix into shredded chicken. Cut up tomato, avocado & cheese and then mix together with precooked quinoa (I get mine at @freshandeasy and it only needs to be microwaved for 30 seconds). Once peppers are softened, I stuff them with chicken and top it with other mixture and pop under the broiler just until cheese melts and everything gets warm. I don’t like to roast my peppers pre-stuffed because I feel like they get over cooked too easy. I like them to still have some crisp.