Fingers (M&F 4/'02)
1Tbsp. Accent or Mrs.
1-2tsp Cajun Spice (1
for spicy, 2 for kickin')
1/2 C flour
2 egg whites
1# boneless skinless
chicken breasts, trimmed, cut into thin strips or bit-sized
(prep time 10 min.
Cook time 16 min.)
|Combine spices and flour in a
small bowl. In another small bowl, beat whites with a fork.
Thoroughly coat pan with nonstick spray. Dip chicken into egg, then
flour. Press chicken into seasoning to coat. Toss chicken into
skillet over med. heat. Turn after 5-8 minutes. Cook another 5-8
minutes until no longer pink. 4 Servings.
per. svg.:195 cal, 29g prot., 12g carb., 3g fat., minimal fiber.
Cajun Wraps (MM
12 oz boneless
skinless chicken breast
1 TBSP Cajun
2 WW tortillas
Arugula lettuce (or
1 oz red pepper,
1 TBSP Cilantro,
1 tsp rice
1 Tsp ginger, peeled
dash sesame oil
1/2 C Jasmine
(20 min. prep time
plus 20 min. cook time)
|Slice chicken into 1/2 inch
pieces. Dredge in spice an sear in nonstick pan until cooked.
Cook rice to directions. While rice is cooking, make Mango salad
- mix mango, red pepper, cilantro, rice vinegar, ginger and sesame
oil in a small bowl. Can be prepared ahead and stored.
Warm tortillas and layer one side with chicken, mango salad,
jasmine rice and arugula lettuce. Wrap tightly.
per svg.: 442 cal., 45g prot., 55g carb., 6g
1# chicken breast
2TBSP olive oil
1 Med. red bell
1 Med. green bell
1 small red onion
8oz can unsweetened
pineapple chunks in juice
2 TBSP cilantro
1-3tsp grated ginger
or 1 tsp ground ginger
|Heat oil in large skillet over
medium heat. Add chicken, cook 5 min. each side or until tender.
Remove from pan and add peppers, pineapple with juice, salsa,
cilantro, and ginger. Cook, stir frequently, 5-7 min. Add chicken
and heat through. Serve over brown rice.|
4 egg whites
|Blend ingredients in blender
until smooth. Cook over med. heat in skillet until no longer runny.
Flip and cook for 1 min. top with butter buds or non-sugar
the Go! (My recipe)
1 carton egg
substitute (15 eggs)
6 slices whole wheat
1# lean turkey
sausage or Morning Star links
1/4 C chopped
1/4 C chopped
1 C FF cheddar
If using ground
sausage, brown in skillet until cooked, drain fat and set on paper
towel to soak up more fat. In med. bowl, mix egg substitute with 2
eggs. Spray 9x13 pan with cooking spray. Shred bread into 1 inch
pieces and line the bottom of pan. Cover with sausage, veggies, egg
and cheese. Cover with foil-bake at 350 for 30 min. Remove foil and
cook until no longer runny. Makes 6
I'm calling this
Pudding - (Thanks Loraine!)
1 container Tofu
2 Tbsp Cocoa
2 Tbsp Splenda
Whip all ingredients
together and separate into portion