6 Easy Steps: Southwest Chicken Pita Pizza

Prep: 10 minutesCook: 20 minutes Ingredients: One 3-ounce raw boneless skinless chicken breast cutlet 1/4 cup canned crushed tomatoes 1 whole-wheat pita 1/4 cup shredded reduced-fat Mexican-blend cheese 2 tablespoons frozen sweet corn kernals 1 1/2 tablespoons canned black beans, drained and rinsed 1/4 teaspoon onion powder 1/4 teaspoon ground cumin 1/4 teaspoon chili powderContinue reading “6 Easy Steps: Southwest Chicken Pita Pizza”

6 Easy Steps: Butternut Veggie Burgers

Servings: 6Prep: 15 minutesCook: 35 minutes Ingredients: 3 cups cubed butternut squash 1 cup finely chopped onion One 15-ounce chickpeas, drained and rinsed 1/4 cup (2 large egg whites) One 10-ounce package spinach, thawed, drained, and thoroughly patted dry 1/4 cup whole-wheat flour 2/4 teaspoon salt 1/2 teaspoon garlic powder 1/4 teaspoon black pepper You’llContinue reading “6 Easy Steps: Butternut Veggie Burgers”

5 Easy Steps: Sheet-Pan Shrimp Bake

Servings: 2Prep: 15 minutes Cook: 15 minutes Ingredients: 6 ounces (about 12) raw large shrimp, peeled, tails removed, deveined 2 teaspoons lemon juice 6 ounces (about 2 links) fully cooked chicken sausage, slicked into coins 1 cup cherry tomatoes, halved 1/2 cup frozen sweet corn kernels 3 cups roughly chopped spinach 1/2 teaspoon garlic powderContinue reading “5 Easy Steps: Sheet-Pan Shrimp Bake”

4 Easy Steps: Spinach-Feta Quesadilla

Prep: 5 minutesCook: 10 minutes Ingredients: 3 cups chopped spinach 1 teaspoon chopped garlic 2 tablespoons crumbled feta cheese 1 large high-fiber flour tortilla 1/4 cup shredded part-skim mozzarella cheese 1/4 teaspoon Italian seasoning Bring a large skillet sprayed with nonstick spray to medium-high heat. Add spinach, garlic, and Italian seasoning. Cook and stir untilContinue reading “4 Easy Steps: Spinach-Feta Quesadilla”

5 Easy Steps: Cauliflower Fried Rice

Servings: 4Prep: 5 minutesCook: 20 minutes Ingredients: 1/2 cup (4 large) egg whites 2 cups frozen Asian-style stir-fry vegetables 4 cups riced cauliflower 3 ounces (about 5 slices) reduced-sodium ham, chopped 1/2 cup canned crushed pineapple packed in juice, lightly drained 1/4 cup thick teriyaki sauce or marinade 1/2 teaspoon garlic powder 1/8 teaspoon blackContinue reading “5 Easy Steps: Cauliflower Fried Rice”

7 Easy Steps: Orange Chicken

Servings: 2Prep: 15 minutes Cook: 20 minutes Ingredients: 3 tablespoons whole-wheat flour 10 ounces raw boneless skinless chicken breast, cut into bite-sized pieces 1/4 cup (2 large) egg whites 1/4 cup orange juice 3 tablespoons thick teriyaki sauce or marinade 2 tablespoons chopped scallions 1/2 teaspoon garlic powder 1/4 teaspoon ground ginger Preheat oven toContinue reading “7 Easy Steps: Orange Chicken”

5 Easy Steps: Peanut Butter Protein Muffins

Servings: 12Prep: 10 minutes Cook: 20 minutes Ingredients: 1 cup old-fashioned oats 1 cup powdered peanut butter 2/3 cup Truvia spoonable no-calorie sweetener 2/3 cup creamy peanut butter 2/3 cup (4 large) egg whites 1 1/4 teaspoons baking soda 1/2 teaspoon cinnamon 1/4 teaspoon salt Preheat oven to 350 degrees. Line a 12-cup muffin panContinue reading “5 Easy Steps: Peanut Butter Protein Muffins”

7 Easy Steps: Mexi-licious Zucchini Boats

Servings: 2Prep: 10 minutesCook: 10 minutesCool: 5 minutes Ingredients: 2 medium-large zucchini (about 10 ounces each) 8 ounces raw extra-lean ground beef 1/4 cup frozen sweet corn kernels 1/2 cup shredded reduced-fat Mexican-blend cheese 1/2 cup chopped tomatoes 1/4 cup chopped scallions 2 teaspoons taco seasoning Preheat oven to broil. Spray a baking sheet withContinue reading “7 Easy Steps: Mexi-licious Zucchini Boats”

6 Easy Steps: BBQ Chicken Quesadilla

Prep: 5 minutesCook: 15 minutes Ingredients: One 3-ounce raw boneless skinless chicken breast cutlet 1 tablespoon BBQ sauce 1 large high-fiber flour tortilla 1/4 cup shredded reduced fat Mexican-blend cheese 2 tablespoons chopped red onion 1 tablespoon chopped fresh cilantro 1/8 teaspoon garlic powder 1/8 teaspoon onion powder Bring a skillet sprayed with nonstick sprayContinue reading “6 Easy Steps: BBQ Chicken Quesadilla”

5 Easy Steps: Skillet Chicken Parmesan

This skillet chicken Parmesan tops chicken breasts with a sweet tomato sauce and melted mozzarella cheese for a quick and delicious meal. Servings: 2Prep: 10 minutesCook: 15 minutes Ingredients: 1/3 cup whole-wheat panko breadcrumbs 1/4 (2 large) egg whites Two 4-ounce raw boneless skinless chicken breast cutlets 1/3 cup canned crushed tomatoes 1/3 cup shreddedContinue reading “5 Easy Steps: Skillet Chicken Parmesan”