Being a healthy eater, I also love food that is packed high with flavor. Nutritious foods can often times be super bland. So, with the help of Her Campus, I leave you with these 5 recipes-for-one ... high in bold tastes and low in fat and calories.
Spicy-Sweet Buffalo Chicken Breast Sandwich:
A healthy, tangy triumph over any chain’s calorie-laden Buffalo bomb.
Ingredients
- 1 thawed chicken breast
- 1 wheat hamburger bun
- 2 Tbsps. Teriyaki Sauce
- 4 Tbsps. Hot Wing Sauce
- 1 tsp. of garlic powder
- optional: lettuce, tomato, onion, 1 oz. bleu cheese
Directions
- Place chicken breast on aluminum foil in glass oven safe dish and sprinkle with garlic powder.
- Mix together the Teriyaki and wing sauce.
- Pour the sauce mixture over the chicken and bake at 350 degrees for 1 hour.
Light French Toast:
Breakfast-for-supper is the perfect midweek pleasure.
Ingredients
- 2 slices whole wheat bread
- 1/4 cup skim or 1% milk
- 1/2 cup Egg Beaters
- 1 tsp. cinnamon
- 1 tsp. vanilla extract
- 1 tsp. Splenda
- 1 cup strawberries, blueberries, or other fresh fruit
- optional: dusting of powdered sugar, reduced sugar syrup
Directions
- Mix together all ingredients in a bowl, except bread. Dip each slice of bread on each side into mixture.
- Coat pan with non-stick spray & turn stove on med/low heat.
- Place bread in pan for 3-4 minutes on each side.
- Garnish with fresh fruit.
Spinach Feta Personal Pizza:
This personal pizza is a celebration of cheeses that only taste dangerously decadent.
Ingredients
- 1 La Tortilla Factory wheat tortilla
- 2 Tbsps. pizza sauce
- 10 spinach leaves, fresh
- 1 sliced Roma tomato
- 1 Tbsp. feta cheese
- 2 Tbsps. low fat mozzarella cheese
- optional: 1 slice chopped Canadian bacon, mushrooms, onions, bell peppers
Directions
- Turn on oven broiler.
- Spray cookie sheet with non-stick spray and place tortilla on sheet.
- Toast tortilla lightly on both sides under broiler, approximately 5 minutes.
- Top tortilla with pizza sauce, spinach leaves, and tomato slices.
- Sprinkle on feta cheese and mozzarella cheese.
- Add any optional ingredients and place under broiler until cheese melts.
Spicy BBQ Turkey Burger:
End your week with a restaurant-worthy, big, juicy burger. And no regrets.
Ingredients
- 5 oz. ground turkey
- 1 wheat hamburger bun
- 1/4 medium shallot, minced (about 1 1/2 Tbsp.)
- 1/4 tsp. sea salt
- Pinch of garlic powder
- Pinch of pepper
- 1 tsp. Hellman’s Light Mayonnaise
- 1/4 tsp. Hot Sauce
- 1/4 tsp. Worcestershire sauce or your favorite barbeque sauce
- optional: sliced pickles, tomato, onions
Directions
- Mix all ingredients into ground turkey with your hands and form a patty.
- Spray skillet/grill pan on stovetop with cooking spray and heat to medium.
- Cook burgers for 7 1/2 minutes on each side.
- Assemble burger on bun and add condiments.
Chile Lime Chicken Taco Salad:
Savory lime-marinated chicken sings in a mouthful alongside crisp Romaine, creamy avocado, and crunchy tortilla strips.
Ingredients
- 3 oz. boneless, skinless chicken breast
- 1 oz. lime juice
- 1 Tbsp. Stubb's Chile Lime seasoning
- 1/2 tsp. ground cumin
- Dash of Adobo seasoning
- 1 1/2 cup Romaine lettuce
- 1/2 cup spinach
- 1/3 cup canned black beans (drained, rinsed)
- 3 Tbsps. salsa
- 2 Tbsps. fat free sour cream
- 1/4 avocado (sliced)
- 1 oz. Tostitos light tortilla chips
Directions
- Drizzle 2 ounces of olive oil equally in a pan.
- Cut up chicken into chunks and cook over medium heat until slightly browned.
- Add lime juice and spices and continue cooking chicken until done.
- Toss romaine and spinach in a big bowl.
- Add chicken chunks, black beans, salsa, sour cream, and avocado cut into slices.
- Sprinkle with crushed tortilla chips.
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