Recipes

SPICY CHICKEN WINGS with BLUE CHEESE DIP 

Only 203 calories!!!

By Linda Melone

Serves: 4
Hands-on time: 10 minutes
Total time: 1 hour (including marinating time)

INGREDIENTS:

• 12 bone-in, skin-on chicken wings (about 2 lb), trimmed of visible fat
• 4 tbsp hot sauce
• 1/4 cup low-fat cottage cheese
• 1/4 cup low-fat plain yogurt
• 1 tbsp crumbled low-fat blue cheese

PANTRY STAPLES

• 2 tbsp extra-virgin olive oil
• 1 tbsp paprika
• 1/4 tsp ground cayenne pepper
• 1/8 tsp fresh ground black pepper
• 1/4 tsp sea salt, divided
• Pinch fresh ground white pepper
• Olive oil cooking spray

INSTRUCTIONS:

1. Place chicken wings in a large resealable plastic bag. In a small bowl, stir together oil, hot sauce, paprika, cayenne, black pepper and 1/8 tsp salt. Pour mixture into bag with chicken, seal and set aside to marinate at room temperature for 30 minutes.
2. Prepare dip: In a small bowl, blend cottage cheese, yogurt, blue cheese, remaining 1/8 tsp salt and white pepper with a fork. Refrigerate until serving.
3. Preheat oven to 425°F. Line a baking sheet with foil and lightly coat with cooking spray. Remove chicken from bag, discarding marinade. Arrange chicken on sheet in a single layer and bake for 15 minutes. Flip chicken and bake for 15 more minutes or until chicken starts to brown. Serve with dip, removing chicken skin before eating, if desired.

Nutrients per serving (3 skinless wings and 1/4 cup dip): Calories: 203, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 3 g, Fiber: 1 g, Sugars: 2 g, Protein: 23 g, Sodium: 605 mg, Cholesterol: 53 mg

*Article from MyFitnessPal blog - http://www.cleaneatingmag.com/recipes/classics-made-clean/spicy-chicken-wings-with-blue-cheese-dip/

BAJA STYLED CHICKEN BOWL

Super satisfying lunch recipe that's 400 Calories.

Heat 1 teaspoon olive oil in a medium skillet over medium heat. Sauté 1/2 cup

thinly sliced red bell pepper, 1/4 cup frozen corn, 1/4 cup black beans,

and 2 ounces diced cooked chicken 5 minutes; season with salt and pepper

to taste. Spoon chicken mixture over 1/2 cup cooked brown rice and top

with 1/4 cup salsa and 2 tablespoons shredded Monterey Jack.

*Recipes by Dawn Jackson Blatner, RD, Fitness Magazine - May 2012

FRUIT AND NUT BARK

Nibbling on healthy noshes between meals helps keep your appetite in check-

and binges at bay! About 150 calories each, eat two a day.

Microwave 2 tablespoons chocolate chips until melted, pour onto parchment paper,

sprinkle with 5 chopped pistachios and 5 golden raisins, and refrigerate until hardened.

PEAR IN CASHEW CREAM

1/2 cup pear slices dipped in cashew cream: Puree 2 tablespoons cashews,

1 tablespoon hot water, 1/2 teaspoon maple syrup, 1/8 teaspoon vanilla extract,

and pinch of salt.

Recipes by Dawn Jackson Blatner, RD - Fitness Magazine, May 2012

BROILED BUFFALO WINGS

Ingredients

2 pounds chicken wings, split at the joint

1/4 cup cayenne pepper sauce, preferably Frank’s Red Hot, plus more for serving

1 tablespoon fresh lemon juice

3 tablespoons low-sodium chicken broth

3 large ribs celery, cut into sticks

1 recipe Bleu Cheese Dip (below)

Directions

1. Preheat the broiler. Place the wings in a large pot and fill the pot with water to cover 

by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain.

2. Meanwhile, in a small bowl, combine the cayenne pepper sauce, lemon juice, and broth.

3. Transfer the wings to a broiler pan and broil 5 to 6 inches from the flame, until 

the skin begins to blister and brown, 5 to 6 minutes. Turn the wings over and broil 

until cooked through, 4 to 5 minutes more.

4. Transfer the wings to a baking sheet, drizzle with the reserved sauce, and toss 

well to coat. Place the baking sheet under the broiler for 1 minute to heat the wings 

and sauce together.

5. Serve the broiled Buffalo wings with extra hot sauce on the side, celery sticks, 

and the blue cheese dip.

BLEU CHEESE DIP

Ingredients

1/4 cup plain Greek-style nonfat yogurt

2 tablespoons mayonnaise

1 teaspoon white wine vinegar

1/3 cup (1 1/2 ounces) crumbled bleu cheese

Directions

1. In a small bowl, stir together the yogurt, mayonnaise, vinegar, and blue cheese. Mash 

any very large chunks of blue cheese with the back of a spoon to integrate it into the dip.

2. You can make the dip up to 3 days ahead and store in an airtight container in the

 refrigerator. When you want to serve it, allow it to come to room temperature before

 serving.

Recipe from Comfort Food Fix by Ellie Krieger (Fitness Magazine, February 2012)

FRENCH FRIES

By Bethany Gumper

Makes: 4 servings

Ingredients

4 teaspoons olive oil

4 medium baking potatoes (1 1/2 pounds total), scrubbed

1/2 teaspoon salt

1/8 to 1/4 teaspoon freshly ground black pepper

1/4 cup grated Parmesan

Directions

Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil. 

Set aside. Cut the potatoes lengthwise into 1/2-inch-thick wedges. Transfer to a 

large bowl. Add remaining olive oil; toss to coat. Sprinkle potato wedges with the

salt and black pepper, tossing to coat. Arrange potatoes in a single layer on prepared 

baking sheet. Bake in a 450-degree oven for 12 minutes. Turn potatoes; sprinkle 

with the Parmesan. Bake for 10 to 12 minutes more or until tender and golden.

Nutrition facts per serving (8 wedges): 155 calories, 4g protein, 22g carbohydrate,

 6g fat (1.5g saturated), 3g fiber

Originally published in FITNESS magazine, May 2010.

EGGPLANT PARMESAN PASTA

A tasty and hearty dish. About 500 calories!

Preheat the oven to 425 degrees. Beat 1 egg. Dip two 1/2-inch-thick eggplant slices 

in egg, coat with 2 tablespoons panko, and season with salt and pepper to taste.

Place on a baking sheet lined with parchment paper, mist with nonstick cooking spray and 

bake 10 minutes a side. Meanwhile, cook 2 ounces whole wheat angel hair pasta. Toss pasta 

with 1/2 cup warmed marinara and top with baked eggplant, 2 tablespoons torn basil leaves, and

2 tablespoons grated Parmesan.

*Recipe by Dawn Jackson Blatner, RD (Fitness Magazine, May 2012)

TORTILLA-CRUSTED SALMON WITH SANTA FE RICE

500 Calorie Dinner!

Preheat the oven to 350 degrees. Crush 4 tortilla chips in a ziplock bag. Beat 1 egg. 

Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla chips. Place on a 

baking sheet lined with parchment paper and bake 15 minutes. Meanwhile, heat 1 

teaspoon  olive oil in a medium skillet over medium heat. Sauté 1 minced garlic 

clove, 2 tablespoons canned chopped green chilies, 2 cups diced bell pepper, and 

1/2 cup cooked brown rice 5 minutes; stir in 1 tablespoon each chopped cilantro and 

lime juice. Serve with salmon.

*Recipe by Dawn Jackson Blatner, RD, Fitness Magazine May 2012

Banana-Nut Breakfast Cookies

Preheat the oven to 350 degrees. Pulse 1 cup oats in a food processor until they resemble a coarse powder. In a medium bowl, combine ground oats with 1/2 cup whole oats, 1 beaten egg, 3/4 cup low-fat milk, 1 mashed banana, 1/2 cup golden raisins, 2 tablespoons ground flaxseed, 2

tablespoons chopped walnuts, 1 teaspoon cinnamon, 1 teaspoon honey, and 1/8 teaspoon salt. Scoop batter onto a baking sheet coated with nonstick cooking spray; bake 12 to 14 minutes. (Makes four 2-cookie servings.)

Recipes by Dawn Jackson Blatner, RD - Fitness Magazine May 2012

My Taste Test Note based on my adherences to the recipe above. These cookies are made without any flour and very little honey and do not have the consistency of a cookie but is slightly rubbery and lacks the sweetness. To obtain that cookie quality please adjust the recipe to your taste. I plan on making this recipe again but will  modify the ingredients to make it more cookie/brownie like.

BACON AND EGG SANDWICH

Beat 1 egg with dried oregano and black pepper to taste. Pour into a microwave-safe bowl coated with nonstick cooking spray and microwave on high 1 minute. Top with 2 slices cooked Canadian bacon and microwave 20 seconds more. Top half of a toasted English muffin with egg, bacon, 2 tomato slices, and remaining muffin half. 

300 Calories

*Recipe by Dawn Jackson Blatner, R.D., Fitness Magazine May 2012

POTATO NACHOS

Preheat the oven to 400 degrees. Cut 1 medium potato into 8 wedges, place on a baking sheet, mist with nonstick cooking spray and bake 30 minutes, flipping once. In a medium skillet over medium heat, sauté 3 1/2 ounces lean ground turkey, 3 tablespoons water, and 1 tablespoon taco seasoning 8 minutes. Top potatoes with cooked turkey, 1/4 cup shredded cheddar, 1 cup shredded romaine, 1/2 cup diced tomato, 1/4 cup low-fat plain Greek yogurt, and 1 thinly sliced scallion.

500 calories

*Recipe by Dawn Jackson Blatner, RD, Fitness Magazine, May 2012

ORANGE CHICKEN WITH ASPARAGUS

A yummy 500 calorie dinner!!

Heat 1 tablespoon sesame oil in a large skillet over medium heat. Sauté 4 ounces chicken, sliced into 1/2-inch strips; 1 minced garlic clove; and 1/4 teaspoon red pepper flakes 7 minutes. Add 2 cups chopped asparagus and cook 3 minutes more. In a small bowl, whisk together 1 teaspoon reduced-sodium soy sauce, 1 teaspoon honey, 1 teaspoon sesame seeds, and juice and zest of 1 orange. Add to skillet and cook 1 minute. Serve over 1/2 cup cooked brown rice.

*Recipe by Dawn Jackson Blatner, RD (Fitness Magazine, May 2012)

CHOCOLATE CHERRY SMOOTHIE

Blend 1 cup low-fat milk with 1/2 cup frozen unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder. Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

*300 Calories

Recipes by Dawn Jackson Blatner, RD - Fitness Magazine May 2012

PESTO PIZZA WITH WHITE BEANS AND ROASTED RED PEPPERS

Preheat the broiler. Spread 1 tablespoon pesto on 1 large whole-grain pita and place on a baking sheet. Top with 1/2 cup white beans and 1/2 cup chopped roasted red peppers. Sprinkle with 1 tablespoon grated Parmesan and broil 5 minutes.

*400 Calories

Recipe by Dawn Jackson Blatner, R.D., Fitness Magazine May 2012

HOMEMADE KETCHUP

This homemade ketchup recipe is an easy and healthier alternative to store-bought ketchup.

Ingredients

6 ounces tomato paste

1 tablespoon brown sugar (or rapidura, muscovado, or your sweetener of choice

2 tablespoons white or apple cider vinegar

1 teaspoon garlic powder

1 teaspoon onion powder

1/8 teaspoon allspice

1 teaspoon salt

2 teaspoons molasses

1 cup water

Instructions

Mix all the ingredients together in a small saucepan and simmer on the stove for up to an hour or until it reaches your desired thickness. Cool, and adjust seasonings and sweeteners to your taste. Makes about a cup of ketchup, depending on how thick you want it.

*http://www.thesimplehomemaker.com/how-to-make-ketchup