SKINNY CHICKEN SCARPARIELLO

283 Cals 32 Protein 9 Carbs 12 Fats
PREP TIME:
10 mins
COOK TIME:
35 mins
TOTAL TIME:
45 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:Italian
A lighter take on Chicken Scarpariello that”s not just delicious, it also happens to be gluten-free, low-carb, whole30 compliant and paleo-friendly.
INGREDIENTS
1 1/2 tbsp olive oil
2 large chicken breast halves, bone in, skin removed
kosher salt and pepper to taste
1 link cooked sweet Italian chicken sausage, sliced thinly on a bias (I used Aidells)
1/2 medium head of cauliflower, cut into florets (about 4 cups)
1 medium onion, sliced thinly
4 cloves of garlic, sliced thinly
4 jarred hot cherry peppers, sliced plus 1 tbsp liquid (optional for extra heat)
1/3 cup dry white wine, omit for whole30, paleo and replace with chicken stock
1 cup reduced-sodium chicken stock
1 sprig rosemary, needles removed and roughly chopped, plus additional for garnish
INSTRUCTIONS
Pre-heat oven to 375°F.
Cut chicken in half to make 4 pieces, leaving the bone on.
Heat oil in a large, oven safe sauté pan with straight sides over medium-high heat.
Season the chicken with salt and pepper and brown 2-3 minutes per side.
Remove chicken and set aside.
Lower heat to medium and add onion, chicken sausage, cauliflower florets, garlic and cherry peppers.
Sauté, stirring frequently, for 2-3 minutes until vegetables and sausage start to brown.
Add the white wine, cherry peppers and additional optional liquid.
Raise heat and allow to boil for about 2 minutes before adding chicken stock.
Add chicken breasts back into pan, bone side down, sprinkle rosemary on top, bring to a boil and then place the pan in the oven, uncovered.
Cook for 20-25 minutes or until chicken reaches 165°F.
Remove from oven carefully, with towel or kitchen gloves, serve and enjoy!
Serving: 1piece chicken, 1 cup vegetables, Calories: 283kcal, Carbohydrates: 9g, Protein: 32g, Fat: 12g, Saturated Fat: 0.7g, Cholesterol: 83mg, Sodium: 465mg, Fiber: 3g, Sugar: 1gBlue Smart Points:3Green Smart Points:5Purple Smart Points:3Points +:7

ICED GREEN TEA MOJITO

110 Cals 0.5 Protein 11 Carbs 0.5 Fats
PREP TIME:
10 mins
TOTAL TIME:
10 mins
YIELD:1 SERVINGS
COURSE:Drinks
CUISINE:American
The perfect summer cocktail, a cross between a tall glass of fresh brewed iced green tea and a mojito! I think this is going to be my signature drink all summer, it”s icy cool, and has the added bonus of antioxidant rich green tea.
INGREDIENTS
1 tbsp fresh lime juice
4 large spearmint leaves, plus more for garnish
4 baby arugula leaves
2 tsp sugar, I used raw, use your favorite sweetener
1/2 cup brewed green tea, chilled
1 oz white rum
INSTRUCTIONS
Muddle the lime juice, mint, arugula, and sugar together in a tall Collins glass until the leaves bruise lightly and the flavors release.
Add ice until glass is about 3/4 full and then pour in rum and green tea.
Stir well and garnish with mint and lime.
NOTES
Adapted from the Kitchn
Serving: 1mojito, Calories: 110kcal, Carbohydrates: 11g, Protein: 0.5g, Fat: 0.5g, Sodium: 4mg, Fiber: 0.5g, Sugar: 9gBlue Smart Points:4Green Smart Points:4Purple Smart Points:4Points +:4

3 Ingredient Chocolate Popcorn Bark

Prep Time 10 minutes
Total Time 10 minutes
Servings 18
Calories 91 kcal
Ingredients
6 cups CVS ABound Light Popcorn
4 1 ounce packages CVS Abound Superfruit Baobab fruit bites
9 ounces Lily”s Sugar-Free Chocolate Chips
Instructions
In a large bowl combine popcorn and 3 packages of Babao bites.
Melt chocolate chips for 1 minute in the microwave or heat in a small pot on the stove over low heat. Stir until smooth.
Line a baking pan with parchment paper.
Pour the melted chocolate over the popcorn and fruit bites.
Toss until well coated then lay close together on the baking pan. Sprinkle the last package of the Babao bites over the popcorn for color.
Refrigerate for one hour then break into pieces and serve in paper cupcake liners.
Nutrition Facts
3 Ingredient Chocolate Popcorn Bark
Amount Per Serving (1 g)
Calories 91
Calories from Fat 42
% Daily Value*
Fat 4.7g
7%
Saturated Fat 2.6g
16%
Sodium 17mg
1%
Carbohydrates 15g
5%
Fiber 2.5g
10%
Sugar 3.6g
4%
Protein 1.3g
3%
* Percent Daily Values are based on a 2000 calorie diet.

SPIRALIZED CARROT SALAD WITH LEMON AND DIJON

84 Cals 1 Protein 12 Carbs 4 Fats
TOTAL TIME:
15 mins
YIELD:4 SERVINGS
COURSE:Salad, Side Dish
CUISINE:American
An easy 5-ingredient carrot salad that is lemony, bright and delicious! You don”t need a spiralizer to make it, you can use pre-shredded carrots or use a potato peeler to cut the carrots into ribbons.
INGREDIENTS
1 pound carrots, 1.5″ in diameter, peeled
2 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice, from one lemon
1 tablespoon extra virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper, to taste
1 tablespoon finely chopped shallots
INSTRUCTIONS
Spiralize the carrots using a spiralizer, cut the spirals into 6 inch lengths. (alternatively you can use pre-shredded carrots).
In a large work bowl, combine the dijon mustard, lemon juice, olive oil, shallots, salt and pepper. Add the carrots and toss well. Cover and refrigerate until ready to serve.
Serving: 1cup, Calories: 84kcal, Carbohydrates: 12g, Protein: 1g, Fat: 4g, Sodium: 278mg, Fiber: 3g, Sugar: 6gBlue Smart Points:1Green Smart Points:1Purple Smart Points:1Points +:2

Keto Bulletproof Pumpkin Spice Latte

Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 164 kcal
Ingredients
1 cup coffee hot, strong brewed
1/2 tbsp MCT oil or coconut oil
3/4 tsp pumpkin spice or combination nutmeg, cinnamon, ginger
1/2 tsp Sweetleaf Pumpkin Spice Stevia
2 tbsp coconut cream
Optional
1 tbsp ghee or butter
1 scoop collagen peptides
Instructions
Pour all ingredients into a high powered blender and blend on high just about 30 seconds to combine well and create froth.

Pour into a mug and top with sugar free whipped cream or dairy free sugar free whipped cream if desired!

Nutrition Facts
Keto Bulletproof Pumpkin Spice Latte
Amount Per Serving (1 cup)
Calories 164
Calories from Fat 153
% Daily Value*
Fat 17g
26%
Saturated Fat 15g
94%
Sodium 6mg
0%
Potassium 213mg
6%
Carbohydrates 2g
1%
Protein 1g
2%
Vitamin C 0.8mg
1%
Iron 0.9mg
5%
* Percent Daily Values are based on a 2000 calorie diet.

BLT EGG SANDWICH

288 Cals 21 Protein 21 Carbs 14.5 Fats
PREP TIME:
5 mins
COOK TIME:
10 mins
TOTAL TIME:
15 mins
YIELD:1
COURSE:Breakfast, Lunch
CUISINE:American
Breakfast BLT made with center cut bacon, lettuce, tomato and egg on whole wheat bread.
INGREDIENTS
3 slices center cut bacon, such as oscar mayer
1 large egg
2 slices light whole wheat bread, such as Arnold light (or gluten-free bread)
2 to 3 iceberg lettuce leaves
2 thin slices beefsteak tomatoes
1 tablespoon light mayo
INSTRUCTIONS
Heat a medium nonstick skillet over medium heat. Add the bacon and cook, 5 to 6 minutes, turning halfway until crisp. When cooked, set aside on a paper towel and wipe some of the fat, leaving a little to cook the egg. Crack the egg, cover and cook until the yolk is set.
Meanwhile, toast the bread. Assemble the sandwich by putting the mayo on the bottom, then the egg, then the lettuce, bacon and tomatoes. Cut in half and eat right away.
VIDEO
Serving: 1sandwich, Calories: 288kcal, Carbohydrates: 21g, Protein: 21g, Fat: 14.5g, Saturated Fat: 4g, Cholesterol: 193mg, Sodium: 681mg, Fiber: 6g, Sugar: 3gBlue Smart Points:6Green Smart Points:8Purple Smart Points:6Points +:8

BAKED CHICKEN CORDON BLEU

378 Cals 55 Protein 8 Carbs 10 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:American
This healthy Chicken Cordon Bleu recipe is a family favorite! Stuffed with ham and cheese then breaded and baked in the oven or made in the air fryer.
INGREDIENTS
cooking spray
12 thin sliced, 36 oz total skinless boneless chicken breasts, 3 oz each
salt and fresh cracked pepper
1 large egg
2 large egg whites
1 tbsp water
1/2 cup seasoned breadcrumbs
1/4 cup grated parmesan cheese
5 oz 6 slices thinly sliced lean deli ham, sliced in half
6 slices 4.4 oz Sargento reduced fat Swiss cheese, cut in half
INSTRUCTIONS
Preheat oven to 450°F. Spray a large non-stick baking sheet with cooking spray.
Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.
Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.
In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.
In another medium bowl, combine breadcrumbs and parmesan cheese.
Dip the chicken into the egg wash, then into the breadcrumbs.
Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.
Air Fryer Directions
Follow steps above 1 through 6.
Preheat the air fryer to 400F. Spray both sides of the chicken with oil. Cook, in two batches 12 minutes turning halfway.
VIDEO
Serving: 2pieces, Calories: 378kcal, Carbohydrates: 8g, Protein: 55g, Fat: 10g, Sodium: 813mg, Fiber: 0.5g, Sugar: 1gBlue Smart Points:3Green Smart Points:6Purple Smart Points:3Points +:8

How To Get The Perfect Golden Brown On Your Hot Cross Buns

How To Get The Perfect Golden Brown On Your Hot Cross Buns

Brush the dough with an egg wash

Use a pastry brush to use an even layer of egg wash

To get the perfect golden brown on your Hot Cross Bun cross buns, brush the dough with an egg wash earlier than baking.

An egg wash is a simple mixture of one egg beaten with a tablespoon of water.

Use a pastry brush to apply a fair layer of egg wash to the floor of the dough.

This will assist the buns to brown evenly and give them a shiny glaze.

Let the buns relaxation for 10 minutes

– Brush the dough with an egg wash, made by mixing one egg with a tablespoon of water.

– Let the buns rest for 10 minutes in a warm place, lined with a humid tea towel.

Bake the buns in a preheated oven

375 degrees Fahrenheit for 20-25 minutes, or till golden brown

• Bake the buns in a preheated oven, 375 degrees Fahrenheit for 20-25 minutes, or till golden brown.

Rotate the buns midway by way of baking

Preheat the oven to 375 degrees F (190 levels C). Line a baking sheet with parchment paper.

Place the buns on the ready baking sheet and bake for 15-20 minutes, or till golden brown. Rotate the buns midway through baking.

Check the buns for doneness

Insert a toothpick into the center of a bun; it ought to come out clean

To ensure the buns are cooked through, gently insert a skewer or toothpick into the center of 1 bun.

If the skewer comes out clean, or with just a few moist crumbs hooked up, the buns are cooked through.

Let the buns cool on a wire rack

This will help to prevent them from turning into soggy

Let the buns cool on a wire rack.

This will help to prevent them from becoming soggy.

Quick Keto Chicken Pho

Traditional Pho is a wonderfully lengthy process, involving the slow creation of a flavorful broth. Since most of us do not have time for that, this quick pho uses store bought broth and a clever spice trick to shortcut the process, thus making this a quick and easy weeknight dinner that has a fresh and zingy result. Although this recipe is made with chicken it would also be an amazing way to use up some of your leftover turkey. Just simmer the shredded turkey on the broth instead of cooking the chicken breasts.

Prep Time 15 minutes
Cook Time 30 minutes
Servings 4
Calories 154 kcal
Ingredients
1 tsp coriander seeds whole
2 whole star anise
1 stalk lemongrass cut into finger lengths and bruised
1 piece ginger thumb length, cut into pieces
4 cups chicken broth low-sodium
16 ounces chicken breasts
1 tsp fish sauce (optional)
1 packet shirataki noodles (rinse noodles as per package instructions)
1 cup bean sprouts
1/2 cup coriander (to garnish)
1 lime wedges, (to garnish)
Instructions

Place the coriander seeds, star anise, lemongrass and ginger pieces into a dry saucepan and heat over med-high heat until toasted and fragrant. This step supercharges the flavors and makes your broth incredibly deep and tasty.

Add the chicken broth and bring to a simmer.

Place the chicken breasts into the broth and poach for 15 minutes.

Remove chicken breasts and set aside for 10 minutes while the broth continues to simmer.

Shred the chicken and set aside.

Strain the broth and return it to the pot to stay hot, add the optional fish sauce now if desired.

Place the shredded chicken, shirataki noodles and bean sprouts on the bottom of your serving bowls.

Pour the broth over and garnish with coriander and wedges of lime.

This broth will keep in a covered container in the fridge for up to one week. It can also be portioned and frozen.

Recipe Notes

Net Carbs 3g

Nutrition Facts
Quick Keto Chicken Pho
Amount Per Serving (1 serving)
Calories 154
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Saturated Fat 1g
6%
Cholesterol 73mg
24%
Sodium 994mg
43%
Potassium 663mg
19%
Carbohydrates 4g
1%
Fiber 1g
4%
Sugar 1g
1%
Protein 26g
52%
Vitamin A 34IU
1%
Vitamin C 26mg
32%
Calcium 29mg
3%
Iron 1mg
6%
* Percent Daily Values are based on a 2000 calorie diet.

PUMPKIN SPICE COOKIES WITH CHOCOLATE GLAZE

82 Cals 1.5 Protein 16.4 Carbs 2 Fats
PREP TIME:
25 mins
COOK TIME:
15 mins
TOTAL TIME:
40 mins
YIELD:32 SERVINGS
COURSE:Dessert
CUISINE:American
Low-fat pumpkin spice cookies have a cake ball quality to them, drizzled with a chocolate glaze, they are seriously good!
INGREDIENTS
4 oz 1/3 less fat cream cheese, softened
2 tbsp unsalted butter, softened
3/4 cup brown sugar, packed
1/4 cup sugar
1 egg
1/2 cup pumpkin puree, canned is fine
1/4 cup 1% buttermilk
1/2 tsp vanilla extract
1 3/4 cup all purpose flour
1/2 tsp pumpkin spice
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp baking powder
For the chocolate glaze:
1/4 cup confectioners” sugar
1/2 tbsp unsweetened cocoa powder
1/2 tbsp 1% milk
1/8 tsp vanilla extract
pinch of salt
INSTRUCTIONS
Preheat oven to 350°.
Line baking sheet with silicone mat.
In a medium bowl, beat cream cheese, butter and sugars together until light and fluffy.
Add egg; beat well.
Mix in pumpkin, buttermilk and vanilla.
In another bowl combine flour, spice, baking soda, salt and baking powder; gradually add to pumpkin mixture; mix well.
Drop by rounded tablespoonfuls, 2 inches apart onto silicone lined baking sheets.
Bake 12 – 14 minutes or until golden. Remove to wire rack to cool.
For the glaze:
Whisk the confectioners’ sugar, cocoa powder, milk, vanilla and salt in a bowl.
Place in a piping bag or a zip lock bag with the point cut off and drizzle onto the cookies.
Serving: 1cookie, Calories: 82kcal, Carbohydrates: 16.4g, Protein: 1.5g, Fat: 2g, Saturated Fat: 0.5g, Cholesterol: 9.5mg, Sodium: 57.1mg, Fiber: 0.2g, Sugar: 9.8gBlue Smart Points:3Green Smart Points:3Purple Smart Points:3Points +:4