Wednesday, July 31, 2013

Mediterranean Herb Crusted Tilapia



  • 1 package McCormick® Recipe Inspirations Mediterranean Herb Crusted Tilapia
  • 1 tsp Garlic powder 
  • 3/4 tsp basil
  • 3/4 tsp oregano
  • 1/2 tsp black pepper
  • 1.5 lbs tilapia fillets (about 6)
  • 1/2 tsp salt
  • 1/4 cup sunflower oil
  • 1 tbsp melted margarine
  • 1.5 cups chopped spinach leaves
  • 3/4 cup panko (Japanese) bread crumbs 
  • 1/3 cup finely chopped red bell pepper
  • 3 TBSP reduced fat parmesan cheese
  1. Preheat oven to 400°F. Place fish on foil-lined shallow baking pan. Sprinkle with salt. Mix oil and all of the Spices in medium bowl. Brush fish with the seasoned oil.
  2. Stir spinach, panko, bell pepper and Parmesan cheese into melted butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.
  3. Bake 15 minutes or until fish flakes easily with a fork.
Makes 6 servings

Nutrition
Calories 229
Fat 13g
Sat Fat 2g
Polysat Fat 6g
Monosat fat 2g
Cholesterol 50mg
Sodium 127.7mg
Potassium 377mg
Carbs 6g
Fiber .5g
Sugar .5g
Protein 23g


Monday, June 17, 2013

Tex Mex & Couscous Stuffed Bell Peppers

  • 1 lb Extra Lean Ground Beef (or ground turkey)
  • Homemade taco seasoning: 1/2-1 TBSP each: minced onion, garlic powder, chili powder, seasoning salt (to taste)
  • 6 multicolored bell peppers
  • 6 TBSP dry couscous
  • 6 TBSP water
  • 1 cup salsa
  • 1 cup canned Fiesta Corn (or frozen)
  • 6 TBSP fat free shredded cheddar cheese
  1. Preheat oven to 500 degrees.
  2. Boil water in the microwave. Stir in couscous, cover and set aside for at least 5 minutes.
  3. Meanwhile, in a large skillet over medium-high heat, cook beef, stirring occasionally and breaking up, until no longer pink, about 4 minutes.  Drain and then add taco spices.
  4.  While couscous is softening, remove tops from peppers and scrape out seeds, then set aside.
  5. In a large bowl, combine couscous, beef, salsa, and corn. Fill peppers with beef mixture. Arrange peppers in a shallow baking pan and bake for 10 minutes.
  6. Sprinkle cheese on top, then continue baking until peppers are tender and stuffing is heated through, about 5 minutes.
Makes 6 servings

Nutrition
Calories 193
Fat 3g
Sat Fat 1g
Cholesterol 44mg
Sodium 870mg
Potassium 286mg
Carbs 22g
Fiber 2.5g
Sugars 6.5g
Protein 21g

Wednesday, May 8, 2013

Kiwi Topped Fish

If you like fruit...this is good.  I used swai fish this time, but it works well with tilapia, cod, and salmon.

  • 1.5 lb swai fish (about 4 fillets)
  • 3 medium sized kiwis, peeled and sliced into medallions.
  • 1/4 cup Crystal Light (fruity flavor, or any juice, but it'll add calories)
  • 1 tsp corn starch
  • salt/pepper to taste
  1. Season fish with salt and pepper and cook in a skillet coated with cooking spray, flipping after a few minutes until fish is cooked through. 
  2. Stir Crystal Light and corn starch in a sauce pan BEFORE heating, then heat to boiling.  Stir until sauce is thickened.  Stir in kiwis.
  3. Serve fish topped with Kiwi
Makes 4 servings

Nutrition
Calories  129
Fat 2g
Sodium 730g
Cholesterol 56mg
Carbs 10g
Fiber 2g

Protein 18g


Saturday, April 27, 2013

Key Lime Cheesecake Crumble

Yum, but I could hardly taste the lime.  I'll increase it next time.

Base
  •   1 box Pillsbury Sugar Free Classic Yellow cake mix, minus 1 cup reserved
  •     1/4 cup Almond Milk - Unsweetened
Filling
  •     8 oz Fat Free Philidelphia Cream Cheese
  •     Lime Juice, 1/3 cup
  •     1/2 cup egg beater's original (equivalent to 2 eggs)
  •     1 10 oz can fat free Sweetened Condensed Milk
     
Topping
  •     1.5 tbsp. Margarine
  • 1 cup of reserved cake mix

  1. Heat oven to 350°F. Spray 13x9-inch pan with cooking spray. In small bowl, reserve 1 cup of the dry cake mix for the topping; set aside.
  2. Mix remaining cake mix and milk in a food processor until mixed thoroughly. (I had to add a couple teaspoons of milk here to get the consistency I wanted).  Spread in the sprayed pan with the back of a wet spoon.  It will be very sticky.
  3. In a standing mixer (or hand mixer) beat cream cheese, sweetened condensed milk, lime juice and egg beaters with electric mixer on medium speed until smooth. Pour filling evenly over base in pan.
  4. With fork, mix reserved cake mix and 1.5 tablespoons softened butter until crumbly. Sprinkle evenly over filling.
  5. Bake about 45 minutes or until golden brown. Cool in pan at least 20 minutes. Refrigerate.  Top with fat free cook whip if desired.
 
Makes 12 servings
Nutrition
Calories 240
Fat 4g
Sat Fat 1.5g
Cholesterol 7mg
Potassium 13mg
Carbs 51g
Fiber 1g
Sugars 21g
Protein 7g
 

Sausage and Kale Pasta

This called for turkey sausage, but I was out, so I just put chicken in it.  It was still good, but I'll be trying this again with sausage.

  • 8 ounces uncooked Fiber Gourmet whole wheat pasta (any shape)
  • 1/4 cup chopped tomatoes
  • 8 ounces hot turkey Italian sausage  (or chicken)
  • 2 tsp garlic
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon crushed red pepper (or cayenne)
  • 1.75 cups water + 1.5 bouillon cubes (or 1 can chicken broth)
  • 1 bunch fresh kale, stems removed, chopped
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 4 tsp parmesan cheese

 
  1. Cook pasta according to package directions, drain.
  2.  Heat a large Dutch oven over medium heat, and spray with cooking spray. Add sliced tomatoes and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble.
  3.  Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender.
  4.  Stir in pasta and beans.                            
Makes 5 servings

Nutrition (with Chicken.  I'll add sausage nutrition when I make it)
Calories 230
Fat 2g
Cholesterol 22mg
Sodium 725mg
Potassium 350mg
Carbs 51g
Fiber 23g
Sugars 2.5g
Protein 20.5g

Sunday, April 7, 2013

Homemade powdered sugar

Cool!!


  • 1 cup sugar
  • 1-1 1/4 tsp cornstarch (optional), to thicken and prevent caking
Blend in a blender, food processor, spice grinder or coffee grinder.  Sweet! 

Wednesday, April 3, 2013

Chocolate buttercream frosting


  • Heyshey's Unsweetened Cocoa Powder, 6 tbsp 
  • Margarine, Country Crock, 3 tbsp 
  • Powdered Sugar, 1.33 cup, unsifted 
  • Almond Milk Silk Pure Unsweetened 3 tbsp
Cream butter, then add remaining ingredients and mix until blended.  Makes 1 cup.

Nutrition per TBSP

Calories 52
Fat 1g
Sodium 19mg
Carbs 11g
Sugars 10g


Monday, April 1, 2013

Shrimp Bisque

  • 1 bell pepper, choopped.
  • cooking spray
  • 1 8oz package fat free cream cheese
  • 1 can fat free evaporated milk
  • 2 cans fiesta corn, drained.
  • 1 10oz package small shrimp (deveined, tails off).
  • 1 tbsp tobasco sauce
  • 4 small cans cream of potato soup
  1. Sautee the bell pepper in a skillet with some cooking spray until tender, then puree it in a blender or food processor. 
  2. Add all ingredients (including pureed peppers) into one pot and stew until the shrimp is hot and cooked (unless you used precooked shrimp.
Makes 8 servings

Nutrition
Calories 241
Fat 4g
Sat Fat 1g
Poly Fat 1g
Mono fat .5g
Sodium 1250mg
Carbs 31g
Fiber 4g
Sugars 13.5g
Protein 17g

Red Pepper, Spinach, Garlic Quinoa

  • 1/2 cup organic (or not) Quinoa
  • 1 cup chicken broth (I used a bouillon cube)
  • 3/4 cup uncooked spinach
  • 1/2 cup jarred red peppers (or use fresh)
  • garlic powder
  • salt
  1. Add the quinoa, broth, spices and red pepper to a skillet and bring to a boil.  Cover and simmer for 10 minutes.
  2. Add the spinach and then simmer for another 5-7 minutes until Quinoa is finished and spinach is wilted.
Makes 2 servings (feel free to double this recipe)

Nutrition
Calories 167
Fat 2.5g
Sodium 210mg
Carbs 30g
Fiber 3g
Protein 6g

Organic Banana Buckwheat Oatmeal Pancakes

These were good, but not as good as my regular oorganic buckwheat pancakes, and those were lower calories.  The only reason i'd recommend these, is because they're very banana-y.  So, if you like bananas, these are great.

  • 1 ¼ cup old fashioned oats
  • ½ cup organic whole wheat flour
  • 2 tsp. baking powder
  • ½ tsp. sea salt
  • 1 ½ cups unsweetened almond milk
  • 2 ripe bananas
  • 2 tbsp egg beaters
  1. Combine all ingredients in a blender.
  2. Pour on a griddle and cook like regular pancakes (flipping when the mixture appears bubbly).
Makes 8 pancakes

Nutrition
Calories 104
Fat 2g
Sodium 170mg
Potassium 170mg
Carbs 21g
Fiber 3g
Sugars 4g
Protein 3g

Thursday, March 14, 2013

Clean Eating Chocolate Frosting

Okay, I KNOW this sounds weird...but it's not half bad.
  • 1/2 cup canned pumpkin
  • 1/2 cup unsweetened cocoa powder
  • 1/4 cup honey
  • 1 tsp vanilla extract
Makes Approx 15 servings (a little more than what is needed to frost a 8x12 cake).

Nutrition
Calories 25
Fat .3g
Potassium 3mg
Carbs 7g
Fiber .5g
Sugars 5g
Protein >1g





Wednesday, March 6, 2013

Honey Soy Glazed Salmon

  • 1 large Salmon Fillet (about 2 lbs)
  • 2  tablespoons reduced-sodium soy sauce
  • 1  tablespoon rice vinegar
  • 1  tablespoon honey
  • 1  teaspoon ginger
  • Sesame seeds, optional

    1. Whisk soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved.
    2. Preheat broiler. Line a baking pan with foil and coat with cooking spray.
    3. Transfer the salmon to the pan, skinned-side down. Baste with the marinade.
    4.  Broil the salmon 4 to 6 inches from the heat source until cooked through, 8 to 12 minutes, or until salmon is not longer dark pink in the middle.
    5. . Drizzle with the reserved sauce and garnish with sesame seeds (if using). 

    Makes 6-7 servings

    Nutrition (w/o sesame seeds, ~5oz fish)
    Calories 273
    Fat 11.5
    Sat Fat 2g
    Poly Fat 4.5g
    Mono Fat 4g
    Cholesterol 100mg
    Sodium 550mg
    Potassium 902mg
    carbs 4g
    Sugars 3g
    Protein 36.5


Tomato Basil Salmon

  • 1 large salmon fillet, cut into smaller steaks (mine was nearly 2lbs)
  • Garlic salt (or garlic powder and salt)
  • basil
  • thinly sliced tomatoes
  • black pepper
  • cooking spray oil


    1.  Preheat broiler to high, and position oven rack 4 inches from heat. 
    2. Sprinkle garlic salt on salmon, then basil.  Add sliced tomatoes and add salt and pepper.  Mist with cooking spray.
    3. Broil on high for 10-12 minutes or until salmon is no longer dark pink in the middle. 
     
    Makes 6-7 servings.



    Nutrition (about 5oz salmon)
    Calories 260
    Fat 11.5g
    Sat Fat 2g
    Poly Fat 4.5g
    Mono Fat 4g
    Cholesterol 100mg
    Sodium 455mg
    Potassium 916mg
    Carbs .5g
    Protein 36g

Whole Wheat Thin Crust Pizza

I did something a little different since I have had trouble getting yeast to function for me in the past. (Could be user error, but I just can never make it work!  Grr.  Tips welcomed in the comments!)  I made this with my Vitamix blender.  My Vitamix came with a recipe book, and it had recipes for whole wheat breads/crusts.  SO I took the clean-eating ingredients, and applied the Vitamix cooking method, and the result was pretty tasty!  Hubby and son approved!
  • 1 package active dry yeast
  • 1 cup warm water
  • 2 cups whole wheat pastry flour
  • 1/4 cup ground flax seed
  • 1 teaspoon salt
  • 1 tablespoon honey
  • 2 tablespoons italian seasoning
  • 2 tablespoons garlic powder
  1. Place the yeast in the warm water (100-110 degrees) and let stand for 5 minutes.  It should foam.
  2. Spray a cookie sheet or pizza pan with cooking spray.
  3. Place all dry ingredients in the Vitamix and turn on medium until it is mixed and there is a well in the center.
  4. Pour the honey and yeast water in the center.  Turn the Vitamix on high for 1 second at a time (manually pulsing it) 5 times.  Pause and scrape down the sides (I had to kinda "knead" it all together with my rubber scraper), and repeat until mixture is a rubbery dough. Pulse one last time to raise the dough away from the blades as much as possible.
  5. Now (this is the tricky part), turn the Vitamix upside down over the cookie sheet, and manually rotate the blade using the knob on the bottom of the blender to free the mixture from the blade. This did not completely free the dough for me, so I had to use a spoon to scrap the rest of it out.  I still had some I could not free from the blades.
  6. Now, ideally here, you would spread the dough onto the pan.  My dough stuck to the spoon, so I had to constantly wet the spoon to spread the mixture out with the back of the spoon.  I tried floured hands, a floured rolling pin (disaster), and finally went with the wet spoon.  Again, tips here would be welcomed in comments!
  7. Once the dough is spread, cook for 350 for 15 minutes or so until the dough is nice a brown.
  8. Remove from the oven and either wrap in foil/saran wrap and freeze it until ready to use, or put the pizza toppings on immediately.
  9. When ready to cook, heat the oven to 450.
  10. Top with desired ingredients.  I used 3/4 cup tomato sauce (one small can) seasoned with basil, garlic, and oregano, turkey pepperoni (28 slices) and 4 slices of 2% mozzarella cheese.  (See tip below).
  11.   Cook for 7-10 minutes until cheese is melty and crust is crisp.  Watch it, it will burn easily since the crust is pre-cooked.
Makes 4 servings

Nutrition (including toppings.  Crust alone =245 calories)
Calories 335
Fat 9g
Cholesterol 26mg
Sodium 516 mg
Potassium 20mg
Carbs 53g
Fiber 11g
Sugars 6g
Protein 16g


Tip:  Dont' have shredded mozzarella?  Place sliced, string, or block cheese in a Magic Bullet (or blender would work) and "blend" until it is all grated up.  Works WONDERFULLY for pizzas.

Tuesday, March 5, 2013

Indian Spiced Chicken Pitas

A "clean" recipe.  Jeremy wasn't a huge fan.  I thought they were ok.

  • 6 small whole wheat pita's (80 calories each), or you can use larger pitas
  • 1 lb chicken tenderloins
  • 1 1/2 teaspoons garam masala, OR make your own with:  cumin, black pepper, cinnamon, nutmeg, salt and ginger (to taste).
  • 1 cup broccoli slaw
  • 1/3 cup plain greek yogurt (fat free)
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons lemon juice
  • Freshly ground pepper, to taste
  • shredded romaine lettuce, optional
  1. Preheat indoor/Foreman grill to medium-high or position rack in upper third of oven and preheat broiler.
  2. Sprinkle chicken with  garam masala.  Cook chicken until no longer pick: 4 to 8 minutes per side, depending on the size.. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
  3. Meanwhile, combine broccoli slaw, yogurt, cilantr, lemon juice, a little more garam masala and 1/4 teaspoon salt and pepper in a small bowl. 
  4. Thinly slice the chicken, and split open the warm pitas and fill with the chicken, yogurt mixture, and lettuce (if using). 
Makes 6 servings

Nutrition
Calories 211
Fat 2g
Sodium 413mg
Cholesterol 55mg
Carbs 29g
Fiber 8g
Protein 25g


Monday, March 4, 2013

Organic Buckwheat Pancakes

Okay...YUM...and what a calorie bargain. :)  Okay, I just did enough for ONE pancake, because it was the first time I had made this recipe, and I didn't want to waste my buckwheat flour that I had to special order!  (Does anyone know where you can find it in stores around here?!)  But, what a huge pancake it was...

  • 1/2 cup organic buckwheat flour
  • 1 tsp baking powder
  • 1/4 tsp "No Salt" (or salt)
  • 2 tbsp (1/2 serving) egg beaters (or 1/2 egg white)
  • 1 tbsp apple sauce OR pureed pumpkin
  • 2/3 cup almond milk
  • 12-15 blueberries
  1. Wisk together the dry ingredients first, then add wet ingredients and stir until lumpy. Stir in blueberries.
  2. Cook on a griddle or skillet until bubbly on one side, flip until cooked through. (It will take a little longer than with regular flour)
  3. I serve with sugar free maple syrup! Add whatever you like.
Tip:  Try adding dark chocolate chips for a sweet treat, and it's still "clean".

Makes 2 servings (4 small pancakes or 2 big pancakes)

Nutrition
(before syrup. My syrup is 15 calories per 1/4 cup. I only use about 2 tbsp)
Calories 133
Fat 2g
(No cholesterol)
Sodium 95mg
Carbs 25g
Fiber 5g
Protein 6g

Wednesday, February 20, 2013

Healthy Fiber Muddy Buddies

Okay, when I decided to go clean/natural, one of the first things I had to toss were my beloved muddy buddies.  LOVE those things.  However, when I saw partially hydrogenated oils on the ingredient list (aka trans fats), I knew they had to go.  I figured if I made some myself with corn chex, at least they would be BETTER.  So...I started hunting for recipes.  I found one that I adapted slightly and the final product was pretty good, fiber packed, and looked like muddy buddies!  They still aren't "clean", but they are much better! (And I'm not going for a 100% score on natural eating. Just 90% or so) ;-D.


  • 2 cups Fiber One 80 calorie honey square cereal
  • 2 tbsp PB2 (powdered peanut butter.  LOVE this stuff), prepared 
  • 2 Tbsp butter or margarine
  • 1.5 squares Bakers Chocolate/almond bark (feel free to use organic chocolate, but I don't view it as worth the money.)
  • 1 pkg sugar-free vanilla pudding mix
  • (Optional) 2 tbsp powdered sugar
1. Melt the margarine, pb2, and Chocolate Almond Bark in the microwave (microwave safe bowl), for 30 seconds at a time on medium power, stirring every 30 seconds until melted.
2. After melted, add the Fiber One Honey Squares to the bowl and stir with a rubber scraper until cereal is covered. 
3. Let the mixture cool in the refrigerator for about 20 minutes.
4. After the mixture has hardened pour it into a large ziplock bag, and add the box of pudding mix and shake gently.  (This is where you can add the extra 2 Tbsp of powdered sugar to the bag, it just makes it a little sweeter).

Makes 4 servings

Nutrition 
Calories 180
Fat 7g
Sat fat .5g
Poly fat 1.5g
Mono fat 1g
Sodium 402mg
Potassium 47mg
Carbs 33g
Fiber 8g
Sugars 11.5g
Protein 3g

Monday, February 18, 2013

Chocolate Oatmeal Chunk Cookies

So, for those of you who haven't heard, my family is going natural/clean.  Not STRICT, prefectionist clean, but we are going to be eating a lot more whole grains, and a lot less processed sugar, refined grains, and additives.

So, I'm learning some new recipes.  Here is my fifth attempt at a FAIRLY clean recipe. Next time, I might try replacing the brown sugar substitute with honey, but I'm worried it will affect the consistency.  These were kind of bitter sweet, but they are the first clean eating cookies to actually make my blog, SO there's been progress.

  • 1/4 cup brown sugar zero calorie substitute
  • 2 tbsp stevia (granulated)
  • 2 tbsp. margarine room temp
  • 2 tbsp. no-sugar-added applesauce
  • 2 tbsp. Egg Beaters (or 1 egg white)
  • 1/4 tsp. vanilla extract
  • 1/3 cup whole-wheat pastry flour
  • 2 TBSP unsweetened cocoa powder
  • 1/4 tsp. baking powder
  • 1/8 tsp. salt
  • 1/2 cup old-fashioned oats
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray.
  2. In a medium bowl, thoroughly whisk brown sugar substitute, Stevia, margarine, applesauce, egg substitute, and vanilla extract.
  3. Add flour, cocoa, baking powder, and salt, and stir until smooth. Fold in oats, chocolate chips, and chocolate chips.
  4. Spoon batter onto the sheet in 6 evenly spaced mounds. Use the back of a spoon to spread and flatten into 3-inch circles.
  5. Bake 10 mins.

Makes 6 servings


Nutrition
Calories 118 
Fat 5.5g
Sat Fat 2.5g
Poly Fat 1g
Mono Fat .5g
Cholesterol 0
Sodium 60mg
Potassium 27mg
Carbs 18.5g
Fiber 2.5g
Sugars 5g
Protein 2g

Monday, January 7, 2013

Chocolate PB2 (peanut butter) pie

This was really good and I nearly halved the calories with my editions.
  • 20 Nilla Wafers (Reduced Fat)
  • 1-2 TBSP almond milk (or regular milk)
  • 1 package sugar free instant chocolate pudding
  • 1 package sugar free instant vanilla pudding (I didn't have this, so I used another package of chocolate.  You can never have too much chocolate).
  • 2 cups skim milk, divided
  • 4 oz fat free cream cheese
  • 1/2 cup PB2 (powdered peanut butter) prepared. (I add a little truvia to it for sweetness).  (*see note)
  • 2 cups fat free cool whip, divided
  • Optional: melted chocolate chips, chocolate sundae topping or chocolate sprinkles for topping.

    1. Heat oven to 375ºF.
    2. Mix wafers and milk in a food processor until blended; press onto bottom and up side of 9-inch pie plate. Bake 10 min.; cool. 
    3. Beat chocolate pudding mix and 1 cup milk with whisk 2 min. (Pudding will be thick.) Spread onto bottom of crust. 
    4. Gradually add remaining milk to cream cheese in large bowl with mixer until blended. Add vanilla pudding mix; beat 2 min.  Add PB2 vanilla pudding mixture; beat until blended. Stir in 1 cup COOL WHIP. Spread over chocolate pudding layer to within 1 inch of edge. 
    5. Spoon remaining COOL WHIP onto center of pie.  
    6. Refrigerate 3 hours. package.  
Makes 6 servings

Nutrition (before additional toppings)
Calories 188
Fat 2g
Cholesterol 2mg
Sodium 640mg
Carbs 36g
Fiber 1g
Sugars 7g
Protein 7g


*PB2 can be found at health store and health food aisle at places like Kroger.  It has 45 calories/2 TBSP as opposed to 200 calories/2 TBSP in peanut butter.

To shave 56 calories and five grams of fat off that piece of pie or cheesecake, pulse 10 honey graham cracker sheets (that's six ounces) into fine crumbs in a food processor. Add two tablespoons of low-fat milk and process for another 30 seconds, or until the crumbs stick when pressed together. Mold the mixture into a nine-inch pie dish and bake at 350° for 10 to 12 minutes

Friday, January 4, 2013

Chicken BLT Avocado Club Egg Rolls (CPK copycat)

This was really tasty!
  • 1 cup chopped bagged broccoli cole slaw
  • 2 wedges The Laughing Cow Light Creamy Swiss cheese
  • 4 oz. cooked and chopped skinless chicken breast
  • 1 slice bacon, cooked and crumbled
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/8 tsp. each salt and black pepper
  • 4 large square egg roll wrappers (stocked with the refrigerated Asian items in the supermarket)
  • 1/2 cup chopped tomato
  • 2 oz. avocado cut into slices (about 1/2 avocado)

Directions:
  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
  2. Place broccoli slaw in a medium-large microwave-safe bowl with 1 tbsp. water. Cover and microwave for 1 1/2 minutes, or until slightly softened.
  3. Drain excess water, and pat dry. Add cheese wedges, and stir until thoroughly mixed.
  4. Add chicken, bacon, garlic powder, onion powder, salt, and pepper. Mix well.
  5. Lay an egg roll wrapper flat on a dry surface. Evenly distribute 1/3rd of the chicken mixture (about 1/2 cup) in a row a little below the center of the wrapper. Top mixture with 2 tbsp tomato, followed by avocado slices.
  6. Moisten all four edges of the wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the sides about 1 inch toward the middle, to keep the mixture from falling out. Roll up wrapper around the mixture and continue to the top. Seal with a dab of water.
  7. Place egg roll on the baking sheet, seam side down, and repeat with remaining wrappers and mixture.
  8. Spritz egg rolls with nonstick spray. Bake until golden brown, 25 - 30 minutes.

MAKES 4 SERVINGS

Nutrition
Calories 147
Fat 4
Sat Fat 1g
Cholesterol 26mg
Sodium 670
Potassium 280
Carbs 18g
Fiber 3g
Sugars 2
Protein 11g