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Archives for March 2015

Coconut Chicken Lettuce Wraps

March 31, 2015 · by gennavee ·

 

 

 

 

 

 

 

 

 

 
Ingredients:

1 pound boneless skinless chicken breast, sliced in half width wise and pounded thin

1/2 cup Panko bread crumbs

3/4 cup Coconut flakes

3 egg whites

1/4 cup Wondra flour

1/2 teaspoons salt

1/4 teaspoon Pepper

2 scallions, chopped

Fresh lime wedges

1 head Bibb lettuce

1 cup mandarin oranges

Directions:

Preheat oven to 400°F. Sprinkle about 1/4 cup Wondra flour into shallow dish with salt and pepper. Whisk egg whites in second shallow dish. Mix coconut and Panko bread crumbs in shallow dish. Coat chicken tenders with Wondra flour, then egg, and then coat with coconut-Panko mixture. Place on baking sheet lined with parchment.

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Bake 25 minutes (turning once halfway through) or until chicken is browned and cooked through. Squeeze fresh lime juice over baked chicken.

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Servings: 4 * Calories Per Serving: 405 * Fat: 14.6 g * Carb: 29.0 g * Fiber: 3.9 g • Protein: 39.7 g • Sugar: 8.8 g * Sodium: 815 mg * Cholesterol: 101 mg

Cashew Sauce:

1/4 teaspoon sesame oil
1-2 dashes hot sauce
3 Tablespoons cashew butter
1 Tablespoon brown sugar
1/2 Tablespoon Soy Sauce
1 Tablespoons rice wine vinegar
1/3 cup vegetable broth

Directions: Add the sesame oil, vegetable broth, brown sugar, soy sauce, vinegar and heath through. Remove from heat and add the cashew butter, stirring to blend well, until smooth. Let sauce stand for a few minutes and then add to plastic bottle. Squeeze sauce over chicken wraps. Or drizzle sauce with a spoon.

Servings: 6 * Calories Per Serving: 52 * Fat: 3.8 g * Carb: 3.6 g * Protein: 1.6 g • Sugar: 2.0 g * Sodium: 120 mg * Cholesterol: 0 mg

Filed Under: low-calorie-recipes ·

White Chicken Chili Tacos

March 2, 2015 · by gennavee ·

whchilitaco

White Chicken Chili:

1 teaspoon olive oil

3/4 pound ground chicken breast

3/4 cup canned navy beans, rinsed

1 teaspoon cumin

1/2 teaspoon white pepper

1/4 teaspoon salt

1/2 Tablespoon Ancho Chili Powder

1 pinch cayenne pepper

1/2 cup Chicken Stock

1/3 cup nonfat Greek yogurt

1/3 cup white cheddar cheese

1 clove garlic, minced

1/2 small onion, chopped finely

1/2 jalapeño chopped finely

8 Corn Taco Shells

Toppings:

Shredded lettuce

Chopped tomatoes

Chopped onions

Directions:

Heat olive oil in a skillet over medium heat and add the ground chicken breast. Break up the chicken while it cooks through and season with cumin, white pepper, salt, chili powder, and cayenne pepper. Add the onions, garlic, and jalapeno and sauté with chicken breast until soft.   Add the navy beans and the chicken stock and bring to boil. Turn heat down and simmer for about 7-8 minutes until beans are heated through. Remove from heat, let cool for a few minutes, then add the Greek yogurt.

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Fill 2 taco shells with the chili and top with shredded lettuce, chopped tomatoes, cilantro and onions.

Servings: 4 (2 tacos per serving) * Calories Per Serving: 444 * Fat: 11.6 g * Carb: 42.6 g * Fiber: 11.1 g • Protein: 43.6 g • Sugar: 3.1 g * Sodium: 567 mg * Cholesterol: 81 mg

Filed Under: low-calorie-recipes ·

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