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BFL Recipes

APPETIZERS - DESSERTS - ENTREES - SNACKS - BFL Recipes -

Tasty things to do with Chicken

Baked Chicken Parm w/ spinach noodles

2 servings
2 portions of skinless, boneless chicken breasts
2 egg whites
1 bag/box of spinach or whole wheat pasta (you only get a little less than 1/2 cup)
1 can of bread crumbs
1 small jar of your favorite pasta sauce
1 bag of pre-made salad (or you can make your own)

Preheat your oven at 400 degrees.

Place two egg whites in a bowl. On a separate plate
Put some Bread crumbs. Enough to cover the bottom. (I used Vigo Italian style Bread Crumbs because I could not find the Japanese bread crumbs in my grocery store).
Dip a portion of skinless boneless chicken into the egg whites, making sure you have a good coat.
Place the chicken into the bread crumbs. Coat sparingly w/ breadcrumbs as they are also a carb portion
Place the chicken on a baking sheet and bake for 10-12 minutes a side, depending on your tastes and your oven power. Bake until bread crumbs are golden brown.
While the chicken is cooking, fill a 4 quart pot with 2 quarts of water and bring to a boil. Then place the pasta in and boil 7-9 minutes or until tender. (Personally, I like it al dente. I found that lowering the heat to about medium usually helps prevent any messes.)
When you have put the pasta to boil, either make a small (portion) of salad, or use one of the ready made mixes you can find in your grocery store in the produce section.
Now place 2-3 tablespoons of the pasta sauce into a microwave safe bowl an heat for 1 minute.

BBQ Chicken Wraps

1 Carb Portion, 1 Protein Portion

1 WW wrap

portion chicken

spoonful FF cot chs

about 2 Tbsp BBQ sauce

lettuce

Heat up the chicken(1.5-2 min) and spread the wrap with the cottage cheese and BBQ sauce.
Put the chicken on the wrap after its done and stick the whole thing in the micro for about 20-30 seconds s.
Add a bunch of lettuce and you are good to go.

Chicken Enchiladas

4 servings/ 1 Protein Portion, 2 Bread Portions, 1 Veg Portion

4 portions     chicken breast

4                 green onions chopped

2 Tbsp         fresh cilantro, chopped

1                 jalapeno, seeded and minced

3 (10oz)       cans green enchilada sauce

8                 corn tortillas

1 cup           reduced fat cheddar cheese, shredded

2 cups         lettuce, shredded

1/2              cup salsa

1/2 cup        light sour cream

1                 tomato, diced

1 (2oz)         can ripe olives, sliced

. Preheat oven to 350.

Lightly coat a 9x13-inch baking dish with cooking spray.

Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat.
Reduce heat to medium and simmer until no longer pink in the center; about 15 minutes.

Drain and let cool slightly.

Shred cooked chicken by pulling apart with 2 forks; set aside.

Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro, and jalapeno; sauté for 2 minutes.

Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally; until heated through, about 5 minutes.

Pour remaining 2 cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes.
Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture.

Roll up and place, seam-side down, in the prepared baking dish.

Pour remaining heated sauce over enchiladas and sprinkle with cheese.

Bake until enchiladas are heated through and cheese is melted, about 15 minutes.

Divide lettuce onto four plates and place a portion of enchiladas on top. top with a spoonful of salsa, a dollop of sour cream, tomatoes, and olives. Serve and enjoy

source - EFL

Broiled Chicken Pita

1 serving Protein, 1 Carb Portion

1 boneless skinless chicken breast

1 portion of baby spinach leaves

1 sweet yellow onion, sliced

1 Whole Wheat pita pocket

Broil the Chicken at 500 degrees for 15-20 minutes,
throw the onions in with the chicken for the last 7 minutes.
When the chicken is done, it will be very juicy.
Slice the chicken and onion into strips and stuff it all into the pita pocket with the spinach.

Italian Chicken Zucchini -

2 servings Protein, Veggie w/ Rice - 1arb

2 portions of chicken breast, diced and browned in cooking spray
1 garlic clove, minced
1 medium zucchini, quartered & sliced
1 can of diced tomatoes, drained
1 can of mushrooms, drained
2 TBS parmesan cheese (the shaker kind)
1 c of fat free mozzarella
Italian seasonings (basil, thyme, oregano, rosemary)

Bake, covered, in 350 degree oven for 45 minutes.
Serve over 1/3 c brown rice

Chicken Tenders -

2 servings

In a bowl, mix 1/2 cup ground oatmeal (use your blender to make a "flour"), cayenne, pepper, and a dash of salt.
cut two chicken breasts into strips.
Dampen the chicken strips w/olive oil or water and roll in your oatmeal mixture.
Place on a cookie sheet and bake at 400 degrees for 5 minutes each side, or until done.

more BFL Recipes

The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.

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