Spicy Chicken Fingers (M&F 4/'02)


1Tbsp. Accent or Mrs. Dash Spicy

1-2tsp Cajun Spice (1 for spicy, 2 for kickin')

1tsp paprika

1/2 C flour

2 egg whites

1# boneless skinless chicken breasts, trimmed, cut into thin strips or bit-sized pieces

Nonstick spray

(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 1/'02)

12 oz boneless skinless chicken breast

1 TBSP Cajun spice

2 WW tortillas

Arugula lettuce (or other favorite)

1/2 Mango

1 oz red pepper, chopped

1 TBSP Cilantro, chopped

1 tsp rice vinegar

1 Tsp ginger, peeled and minced

dash sesame oil

1/2 C Jasmine Rice

3/4C h2o

(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 fat.

Spicy Ginger Chicken

1# chicken breast

2TBSP olive oil

1 Med. red bell pepper,  strips

1 Med. green bell pepper, strips

1 small red onion

8oz can unsweetened pineapple chunks in juice

1/2C salsa

2 TBSP cilantro

1-3tsp grated ginger or 1 tsp ground ginger

brown rice


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.



Egg/Oatmeal Pancake:

4 egg whites

1/2C Oatmeal

dash cinnamon

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 preserves.

Breakfast on the Go! (My recipe)

1 carton egg substitute (15 eggs)

2 eggs

6 slices whole wheat bread

1# lean turkey sausage or Morning Star links

1/4 C chopped onion

1/4 C chopped peppers

1 C FF cheddar cheese

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 servings


Protein snack:

I'm calling this Pudding - (Thanks Loraine!)


1 container Tofu

2 Tbsp Cocoa

2 Tbsp Splenda

Whip all ingredients together and separate into portion sizes.