Sun-Dried Tomato Cream Sauce Chicken

Sun dried tomatoes are a luxury food for me. 

I love them on anything and everything 

(Well maybe not cereal). 

Most Italian restaurants have some dish with sun dried tomatoes and I usually go for that dish.

So when I found this recipe from Gabbi's Kitchen for a cream sauce chicken that had sun dried tomatoes I said "MAKING" and added the ingredients to my grocery list. 

Of course I adapted the recipe to fit this healthy foodies lifestyle by dropping the heavy cream and using plain greek yogurt 1:1.

Turned out wonderful!

Ingredients:

4 boneless chicken breasts, 
1 tbs olive oil
salt and pepper to taste
1 1/2 tbs butter (I used Parkay) 
2 tbs flour
1/2 cup onion, chopped (I used half of a small onion)
2 garlic cloves, minced
1/4 cup sun-dried tomatoes, chopped (I used sun dried tomatoes in olive oil, worked just fine!)
1 1/2 cup reduced sodium chicken broth
1/2 cup Plain Greek Yogurt
Whole wheat pasta

Directions: 

Heat skillet with 1 tbs olive oil
Rinse and pat dry chicken. Pound breast flat and then rub with salt and pepper as desired. 
Place chicken breast, ugly side down (you'll know) in heated oil and saute for 5 min on both sides, until chicken is NO LONGER PINK, COOK THROUGH. 
Remove from heat and place to the side, covered. 

Chop onion, and mince garlic. 
Melt butter in large sauce pan, then add onion and garlic. Cooke until soft. 
Add sun-dried tomatoes. Blend
Add 2 tbs flour and with whisk in hand slowly add chicken broth. Constantly whisk to remove lumps. 
Whisk in Greek yogurt. Stir for 3-4 min.
Take off heat and stir every once in awhile while it continues to thicken. 
Make Pasta. 

Serve chicken over pasta. 

ENJOY!!!!

Turkey Bacon Ranch Wrap

I know what you're thinking.....

Ranch?

Bacon???

Tortilla????

HEALTHY?????  

YES I SAY. YES. If you make it like this:

 

Ingredients:

1 medium-large tortilla, big enough for wrapping (I used my homemade tortillas)
2 slices of cooked bacon
1 1/2 slice of deli sliced turkey
2 tbs shredded cheese (I used colby-jack...but you can use any flavor)
1 tsp ranch mix
1/4 cup ranch (the dip mix, NOT the salad dressing mix)
1 tbs milk (any...your choice)
handful of greens (spinach, romaine, leafy green...etc.)
3-4 cherry tomatoes

Directions:
- Mix ranch mix, milk, and Greek yogurt to make your Ranch. (You will have plenty of extra...use on a salad its awesome and WAY healthier)
- Lay tortilla flat and top with 1 tbs-ish ranch mix, then shredded cheese.
- Put in the microwave for about 20-30 sec to melt cheese
- Then add greens, cooked bacon, and turkey--I Microwaved the turkey for 15-20 just to warm since everything else was. 
- Top with tomatoes. 
- Roll tortilla into a burrito. 
- Cut in half to see your awesome layered creation. 

EAT!

ENJOY!!!!!

 Nutrition Information: 

~255 Cal * 24 carbs * 4 Sat Fat * 16 g Protien * 3 g Fiber 

Tuna Pita

Need a new, easy, healthy lunch idea?

Tuna Pita. 

Full of omega-3, healthy fiber, and low carbs.  

Ingredients: 
1 pita ( I used Joseph's Heart Healthy)
1 tbs spicy Dijon Mustard
2.5 oz tuna (I used canned, in water)
1 1/2 tbs Greek yogurt
1 tsp paprika
pepper to taste
3-4 cherries tomatoes
had full of greens (your choice!)


Directions:
Mix Dijon mustard, Greek yogurt, pepper, paprika, and tuna in a small bowl till tuna is creamy.
Cut a flap open in pita--just enough to stuff it with ingredients, but not all the way off/in half. 
Fill pita with lettuce, then tuna--placing the lettuce first helps keep the pita from turning soggy from the wet tuna.
Top with tomatoes. 
Fold down flap...

Viola!

Nutrition Information:

141 Cal * 12 Carbs * 1 Sat Fat * 26 g Protein * 5 g Fiber

Greek Yogurt Chicken Parm Bake

Are you ready for this? 

5 min prep dinner!!!! 

 

I know, I know you  I'll give you some time to collect yourself

. . . . . . . . . . . . 

Alright, 

Now, this is an awesome, very healthy, melt-in-your-mouth, chicken dinner that everyone will love. (my husband sure does!)

Apparently the original recipe uses mayo, but I found this amazing recipe from Life of Meg, which substitutes the flubber for greek yogurt!



One can never go wrong with greek yogurt  
(my new food obsession!) 

Seriously. 

Ingredients:

• 4 chicken breasts
• 1 cup plain Greek Yogurt
• 1/2 cup Parmesan cheese, shredded or crumbled
• 1 tsp garlic powder*
• 1/2 tsp salt*
• 1/2 tsp pepper

               * I have just used 1 tsp garlic salt instead of garlic powder and salt before.

Directions: the 5 min part

Preheat Oven 375

Line a baking sheet with foil (TRUST ME, DO THIS and you'll thank me later when your not trying to scrub of cooked cheese on a pan...we've all been there) and spray with cooking spray. ( I used my misto!)

Mix greek yogurt, Parmesan cheese, garlic powder, salt, and pepper in a bowl.

Pat dry chicken and coat in yogurt mixture (both sides). 

Lay on baking sheet. 

Bake for 45-50 min until golden brown spots appear on chicken.

TIP: Around 40-45 min carefully dump juices that have accumulated in the pan--this will help reduce burning

TIP: Turning oven to broil for 1-2 min (AFTER DUMPING JUICES) will help create those savory
brown spots. Be careful to watch everything on BROIL so it doesn't burn.

Pair with some delicious veggies.

ENJOY!!!!

Nutritional Information: the really awesome part

serving 1 baked chicken 

215 cal*3 carbs*4 sat fat*23g protein*2 g fiber