Chicken Parmesan Rolls

*Serves 4

Per Serving: Calories 259, Protein 27g, Total Fat 4.5g, Carbs 28g, Fiber 1.5g

Ingredients: 

• For the dough:

• 1 cup all purpose flour, plus more for dusting (5 oz)

• 1 1/2 teaspoons baking powder

• 1/2 teaspoon kosher salt

• 1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid

• For the filling:

• 8 ounces organic grilled chicken breast, sliced

• 1/2 cup marinara sauce

• 3/4 cup shredded part-skim mozzarella cheese

• For the egg wash:

• 1 large egg

• sesame seeds

Instructions: 

• In a medium bowl combine flour, baking powder and salt, whisk well.

• Add yogurt and mix with a fork until well combined, it will look like small crumbles.

• Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).

• Preheat the oven 425F.

• Line a sheet pan with a silicone mat. Assemble the rolls: Divide into 4 equal balls.

• Sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7in in diameter.

• Spread 1 tbsp of marinara down the center of the circle in a strip, top with 1/2 cup of the chicken (2 oz) 1 tbsp more marinara sauce and 3 tbsp of cheese.

• Fold the right side of the dough over the top of the chicken then repeat with the left side.

• Brush the top with egg wash and sprinkle with sesame seeds. Bake until golden, 20 minutes.

Tomato Tartlets

Recipe makes 6 servings, 2 tartlets per serving.

Calories 90, Total Fat 3g, Protein 6g, Carbohydrates 10g.

Ingredients: 

• 1 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp mixed herbs (thyme, basil & oregano)

• 1 tbsp extra virgin olive oil

• 1/4 tsp onion powder

• 1/8 tsp salt

• 1 tomato

• Instructions: 

• Preheat oven to 350°F.

• In a bowl, combine all ingredients except for the tomatoes. Mix with a spoon until you end up with a thick, sticky batter.

• Let batter sit and slice the tomato into twelve thin, small slices. Remove seeds from the tomato slices.

• Spray nonstick cooking spray in a muffin tin.

• Drop rounded tablespoons full of batter into each well of the muffin tin.

• Use your fingers to flatten each mound, spreading evenly in the well.

• Place each slice of tomato into each well and press down lightly into the batter.

• If desired, sprinkle a little bit of sea salt onto each tartlet. Place in the oven and cook for 14 minutes or until edges of each tartlet are golden brown. ENJOY!

Low Carb Salad on a Stick, Italian Style

Recipe makes 4 servings, 1 skewer is one serving.  

Calories 57, Total Fat 3.75g, Protein 4g, Carbohydrates 3.5g.

Ingredients: 

• 4 cups romaine lettuce, chopped into large chunks (1 bag of chopped romaine lettuce will work)

• 8 large black olives, pitted

• 8 small cherry tomatoes or grape tomatoes

• 6 slices of reduced-fat salami, each slice cut into fours, see shopping tips

• 8 teaspoons Walden Farms Italian Dressing

• 2 teaspoons Parmesan cheese

• 4 wooden, bamboo or other disposable skewers (such as plastic)

• Instructions: 

• To make each salad stick:
  a. Place 1 little triangle of salami on wooden stick.
  b. Make a small stack of lettuce (about ¼ cup of lettuce) and thread onto stick.
  c. Next, add 1 olive
  d. Add 1 more stack of lettuce
  e. Add 1 tomato
  f. Repeat these steps two more times ending with 2 triangles of salami on top
  g. Place on serving plate. Drizzle each with 2 teaspoons salad dressing and sprinkle ½ teaspoon Parmesan cheese on each.

  These can be prepped in advance and stored in the refrigerator. Drizzle the dressing and sprinkle with cheese just before serving.

Mexican Meatballs

*Serves 7-8

Per Serving (4 Meatballs): Calories 196, Protein 26g, Total Fat 10g, Carbs 1g

Ingredients: 

• 2 lbs ground turkey

• 1/2 cup cheddar cheese, shredded

• 1/2 cup green onions, chopped

• 4 large garlic cloves, minced

• 2 tbsp chili powder

• 1 tsp cumin, ground

• 1 tsp paprika

• salt & pepper

• Cooking spray

• Easy Pico De Gallo (optional): Tomatoes, red onion, cilantro, jalapeno.

Instructions: 

• Preheat oven to 375º.

• Line large baking sheet with parchment paper and spray with cooking spray. 

• In a large mixing bowl, add turkey, cheese, green onions, garlic, chili powder, cumin, paprika, salt, pepper and mix well using your hands. 

• Form into 30 golf ball size meatballs (for easy measuring use small ice cream scoop).

• Bake meatballs in 2 batches for 15 minutes or until browned.

•  Top with optional Easy Pico De Gallo.

Turkey Sliders

*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

• 1.5 lbs ground turkey

• 2 eggs, large

• 1/2 small onion, minced

• 1 garlic clove, grated

• salt & pepper

• 1 head of butter lettuce, rinsed & separated

• 3 medium tomatoes, sliced

• 1 small red onion, sliced

• 3 oz pepper jack cheese

• Ketchup and mustard

Instructions: 

• In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

•  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

• Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

• Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

• To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

•  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

• Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Slow-Cooker Buffalo Chicken Dip

*Serves 16 

Per Serving( 1/4 cup each) : Calories 86, Protein 9g, Total Fat 5g, Carbs 2g, Fiber 2g

Ingredients: 

• 1 cup low-sodium chicken broth

• 1 large onion, chopped

• 1 large jalapeño pepper, finely chopped

• 1 pound boneless, skinless chicken breasts, trimmed

• 8 ounces reduced-fat cream cheese

• ¼ cup crumbled blue cheese, plus more for garnish

• 3 tablespoons hot sauce, preferably Frank's RedHot

• Sliced scallions for garnish

Instructions: 

• Combine broth, onion and jalapeño in a 4- to 5-quart slow cooker. Place chicken on top. Cover and cook on High for 2½ hours.

• Transfer the chicken to a plate and shred with 2 forks. Cover to keep warm.

• Drain the liquid from the slow cooker. Whisk cream cheese, ¼ cup blue cheese and hot sauce into the slow cooker. Cover and cook until hot, about 20 minutes.

• Stir the chicken into the cream cheese mixture.

• Top with scallions and more blue cheese, if desired.

Turkey Cranberry Meatballs

*Serves 7 

Serving size 4 Meatballs: Calories 214, Protein 16g, Total Fat 6g, Carbs 20g, Fiber: 1g

Ingredients: 

• 1 cup of barbecue sauce

• 1 egg white

• 1 (20 ounce) package extra lean ground turkey

• 3 green onions, chopped small

• 1 Tablespoon of reduced sodium soy sauce

• 1/2 cup of dried cranberries (craisins)

• salt and pepper to taste

• nonstick cooking spray

Instructions: 

• In a medium bowl place the egg white and beat lightly.

• Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.

• Mix well with a large spoon or your hands until well blended.

• Shape into 28 balls.

• Spray large nonstick skillet with nonstick cooking spray.

• Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.

• Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.

• Serve with toothpicks.

Mini Mexican Pizzas

Recipe makes six servings, one serving is two mini pizzas.  

Calories 160, Protein 16g, Total Fat 2g, Carbohydrates 16g.

Ingredients: 

• 3-4 Large whole wheat tortillas, or enough to cut out 12 small circles

• 1 Cup Lean Ground Turkey, cooked

• 1/2 Cup Salsa

• 2 Teaspoons Dry Taco Seasoning

• 1/2 Cup Low-Fat Refried Beans

• 1/2 Cup Low-Fat Mexican Blend Cheese, Shredded

• Optional Toppings: Sliced Black Olives, Shredded Lettuce, Low-Fat Sour Cream, Chopped Tomatoes

Instructions: 

• Preheat oven to 425°F. Spray a 12 count muffin tin with nonstick cooking spray.

• Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each tortilla.

• Press each circle into muffin tin using your fingers. (Note: it doesn't have to cover the entire side of the tin, it should just fit snuggly!)

• Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.

• Scoop 1/8th cup of meat mixture into each tortilla cup.

• Top with shredded cheese and olives if desired.

• Bake in pre-heated oven for 12-15 minutes or until cheese is melted.

• Wait for mini pizzas to cool and remove from muffin tin using a fork or knife. They should pop out with ease.

• Serve with a side of salsa, low-fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Bourbon Chicken Skewers

Recipe makes 4 servings, 2 skewers is one serving.  

Calories 225, Protein 23g, Total Fat 5g, Carbohydrates 18g.

Ingredients: 

• 1/3 Cup Walden Farms Calorie Free BBQ Sauce

• 2 Tablespoons Brown Sugar

• 2 Tablespoons Bourbon

• 1/8 Teaspoon Salt

• 1 Teaspoon Apple Cider Vinegar

• 1 Tablespoon Reduced Sodium Soy Sauce

• 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

• 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

• 4 Green Onions, Cut Into 2 inch Long Pieces

Instructions: 

• In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

• On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

• Brush with sauce mixture.

• For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

Bacon Wrapped Honey Sriracha Chicken Bites

One serving is 3 pieces, recipe makes about 10 servings.  

Calories 130, Protein 13g, Total Fat 4g, Carbohydrates 10g.

Ingredients: 

• 10 Pieces of Center Cut Bacon

• 2 Large Chicken Breasts

• 1/4 Cup Sriracha

• 1/2 Lemon Wedge

• 3 Teaspoons Honey

• Salt & Pepper To Taste

• 1 Apple

Instructions: 

• Preheat oven to 400ºF.

• Line baking sheet with tin-foil and set aside.

• Prepare marinade by mixing sriracha, lemon juice, honey, and salt & pepper. Slice chicken breast up into bite-sized pieces, making sure all of the pieces are relatively the same size. I got about 30 pieces out of the two breasts. Then, place the chicken pieces in the marinade and mix.

• Prepare bacon by slicing into thirds. You should have a total of 30 mini strips to match the 30 chicken pieces. Place a piece of chicken in the center of a piece of bacon and roll. Place on tin foil, seam down. Repeat.

• Bake at 400ºF for 20-25 minutes or until the bacon is at desired texture.

• Serve with a thin slice of apple and a toothpick.

Chocolate Covered Pretzels

Recipe makes 1 serving.  

Calories 220, Protein 27g, Total Fat 5g, Carbohydrates 22g, Fiber 4g.

Ingredients: 

• 1 Packet CarbEssentials Chocolate Pudding/Shake Mix

• 1 Bag Kay's Naturals Cinnamon Pretzels

• 1/2 Cup Water

Instructions: 

• Prepare pudding according to package directions with 1/2 cup water.

• Dip pretzels into pudding & place on a tray covered with parchment or wax paper; freeze for 40 minutes-1 hour.

Cinnamon Cream Cheese Dip

One serving is 2 tablespoons.  

Calories 30, Protein 2g, Total Fat 2g, Net Carbs 1g.

Ingredients: 

• 2 Scoops Quest Vanilla Milkshake Protein Powder

• 8 Ounces Reduced-Fat Cream Cheese

• 1 Cup Unsweetened Vanilla Almond Milk

• 2 Tablespoons Zero-Calorie Sweetener

• 1 Tablespoon Ground Cinnamon

Instructions: 

• In a medium bowl, add Quest Protein Powder, cream cheese, almond milk, sweetener, and cinnamon.

• Mix ingredients until smooth.

Jalapeno Poppers

Recipe makes 16 poppers, one serving is 2 poppers.  

Calories 60, Protein 7g, Total Fat 2g, Net Carbs 3g.

Ingredients: 

• 1 Bag Quest Cheddar & Sour Cream Protein Chips

• 8 Jalapeno Peppers

• 6 Tablespoons Low-Fat Cream Cheese

• 2 1/2 Ounces Sharp Light Cheddar Cheese, Shredded

• 1/2 Teaspoon Garlic Powder

• Pinch of Salt & Pepper

• 1 Egg White, Lightly Whisked

• Nonstick Cooking Spray

Instructions: 

• Preheat oven to 350°F. Slice each jalapeno in half and remove seeds and membranes.

• In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt and pepper.

• Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

• Spoon cheese mixture into each jalapeno half.

• Place egg white in a bowl that's big enough to fit one of the jalapeno halves.

• Dip each jalapeno half in egg white and coat with chips.

• Spray a large baking dish with cooking spray.

• Add poppers to dish and bake for 25 to 30 minutes. Remove from oven and serve.

Seared Scallops w/ Mint Pesto

Recipe makes 2 servings, serving size is 3 scallops.  

Calories 189, Protein 23g, Total Fat 8g, Carbohydrates 7g.

Ingredients: 

• 1/3 Cup Lightly Packed Fresh Mint

• 1/4 Cup Lightly Packed Fresh Flat-Leaf Parsley

• 2 Tablespoons Almonds, Toasted and Chopped

• 2 Tablespoons Grated Parmesan Cheese

• 2 Tablespoons Water

• 1 Tablespoon Lemon Juice

• 2 Garlic Cloves, Minced

• 1/4 Teaspoon Salt

• 1/4 Teaspoon Ground Black Pepper

• 6 Sea Scallops (8 to 10 ounces total)

• 1 Teaspoon Olive Oil

• 1 Cup Fresh Watercress or Spinach

Instructions: 

• For pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, water, lemon juice, garlic, 1/8 teaspoon of salt and 1/8 teaspoon of pepper. Cover and process until nearly smooth. Set aside.

• Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.

• Serve scallops and pesto over watercress or spinach.

Crispy Baked Spring Rolls

Recipe makes 3 servings, 2 rolls is one serving.  

Calories 184, Protein 18g, Total Fat 3.5g, Carbohydrates 25g.

Ingredients: 

• 1/2 Tablespoon Minced Garlic

• 1 Tablespoon Olive Oil

• 1 Scallion, Chopped

• 1 Teaspoon Minced Fresh Ginger

• 1/2 Pound Ground Chicken

• 1/2 Cup Shiitake Mushrooms, Sliced

• 6 Nasoya Egg Roll Wrappers

• 1/2 Teaspoon Sesame Oil

• 1/2 Cup Green Cabbage, Finely Shredded

• 1 Tablespoon Hoisin Sauce

• 1/4 Cup Walden Farms Sesame Ginger Dressing

Instructions: 

• Preheat oven to 400ºF.

• Saute the garlic, ginger, sesame and olive oils in large saute pan, set over medium-low heat. Add the chicken to the pan, breaking it apart into small pieces, and saute until fully cooked. Add the mushrooms to the pan and saute just until wilted. Remove the pan from the heat and drain out any liquid.

• Stir in the green cabbage, scallions, and hoisin sauce until thoroughly combined. Transfer mixture to a large bowl and let it cool for 10 minutes.

• Arrange the spring roll wrappers on a dry work surface then place 3 to 4 tablespoons of the chicken mixture in the center of each of the spring roll wrappers. Roll the wrappers around the mixture, folding the edges inward. Before your final fold, dip your fingers in water and then moisten the outer edge of the wrapper to seal the spring roll shut.

• Arrange the spring rolls in a single layer on a baking sheet lined with parchment paper or a nonstick baking mat. Brush the tops of the rolls with olive oil then bake them for 10 to 12 minutes, rotating after 6 minutes, until they're golden brown and crispy.

• Remove the spring rolls from the oven and serve them immediately with our Walden Farms Sesame Ginger Dressing.

Tuna & Egg Stuffed Tomatoes

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

• 8 Tomatoes

• 2 Hard-Boiled Eggs, Shelled and Chopped

• 2 Cans of Albacore Tuna, Drained

• 2 Tablespoons Fat-Free Mayonnaise

• 4 Cloves of Garlic, Minced

• 1/2 Cup Fresh Parsley, Chopped

• Salt & Pepper, To Taste

Instructions: 

• Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

• Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

• Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Vegetable Dip

Recipe makes 5 servings; 1 serving is approximately 2 Tablespoons.

Calories 35, Protein 5g, Total Fat 0g, Carbohydrates 4g, Sugars 0g.

Ingredients:

• 1 Packet or 1 Scoop UNJURY Chicken Soup

• 1/2 Cup Sour cream, fat free

Instructions:

• Measure ½ cup fat free sour cream.

• Stir in 1 scoop or packet Chicken Soup Flavor UNJURY until well combined

• Use as dip for fresh vegetables (cucumbers, carrots, etc), crackers or pretzels, or on top of a baked potato.