BASIC BROCCOLI SALAD

Basic Broccoli Salad

Preparation time: 5 min
Servings: 4
Cooking time: 5 min

Ingredients:
1/4 cup fat-free Italian dressing
4 scallions, minced
1 lb broccoli florets

Cooking Directions:
Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until barely tender. Rinse broccoli under cold running water and drain thoroughly. Transfer broccoli to a serving bowl. Add remaining ingredients and salt and pepper to taste and toss.

ZUCCHINI & JICAMA SALAD

Ingredients:

1 small red onion, finely chopped ¼ cup chopped cilantro leaves ¼ cup freshly squeezed lime juice 2 tablespoons extra-virgin olive oil ¾ teaspoon salt 1 jalapeño, seeded and minced 2 medium zucchinis ½ large yellow bell pepper 1 medium jicama

Directions:
1. To make dressing, in a large bowl, combine red onion, cilantro, lime juice, olive oil, salt and jalapeño.
2. Add chopped zucchini, chopped bell pepper and chopped jicama; toss well.
3. Serve chilled or at room temperature.

Nutritional Information
Per Serving:

Net Carbs: 6.2 grams

Fiber: 4.8 grams

Protein: 1.5 grams

Fat: 3.8 grams

Calories: 79

Recipe Information:

Makes: 8 servings
Prep Time: 0:18:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

SPICY MUSHROOM CAPS

Spicy Stuffed Mushrooms

Ingredients

1 lb. medium to large fresh mushrooms
1/4 cup grated parmasan cheese
1/4 cup dry bread crumbs
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup finely chopped onion
1 garlic clove, minced

Cooking Instructions

Nutrition information is for serving size 1 mushroom.
Heat oven to 350 degrees. Separate mushroom caps from stems; set caps aside. Finely chop mushroom stems.
In a medium bowl, combine mushroom stems with all remaining ingredients. Press mixture firmly into mushroom caps, mounding on top.
Place in ungreased 13 X9-inch pan. Bake at 350 degrees for 18 to 23 minutes until thoroughly heated.
Makes 40 muchrooms

Servings Per Recipe: 1

• calories 8
• protein 1g
• carbohydrate 1g
• fat 1g
• cholesterol 1mg
• sodium 30mg
• potassium 45mg
• fiber 0g

Oven Baked Buffalo Chicken Fingers (Super Easy)

Ingredients

1/4 cup buffalo wing hot sauce
1 1/4 cups  crispy bread crumbs *id use crushed pork rinds here, lowers the carb content, adjust nutritional values accordingly*
1/2 teaspoon paprika (I add extra paprika as well as some cayenne because I like mine a bit more spicy)
1/4 teaspoon salt
2 tablespoons butter or margarine, melted
1 lb boneless skinless chicken breasts, cut crosswise into 24 (1/2-inch-thick) strips

Cooking Instructions

1. Heat oven to 425°F. Line cookie sheet with foil; spray foil with cooking spray. (I use a Silpat liner because I found the chicken sticks to the foil even with the cooking spray)
2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread crumbs, paprika, salt and butter. Dip chicken into wing sauce (I let it marinate overnight to allow the chicken to absorb more flavor); coat evenly with bread crumb mixture. Place on cookie sheet.
3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center and coating is starting to brown.
These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Servings Per Recipe: 8

• Calories 160
• Total Fat 6g
• Saturated Fat 2.5g
• Trans Fat 0g
• Cholesterol 45mg
• Sodium 380mg
• Carbohydrate 13g
• Dietary Fiber 0g
• Protein 14g