Buffalo Chicken Salad

Serves 4
Calories Per Serving: 480

2 tbsp Frank's hot sauce
1 tsp apple cider vinegar
1 tsp dark brown sugar
1/4 tsp salt
1 lb chicken tenders
1/2 cup whole wheat breadcrumbs
1 tsp vegetable oil
1 oz crumbled blue cheese
1/4 cup plain nonfat yogurt
2 tbsp nonfat buttermilk
1/4 tsp black pepper
1 head romaine lettuce, chopped
6 celery stalks, thinly sliced

1. Preheat oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temp.

2. Put the breadcrumbs and oil in shallow dish and toss to combine. Dredge each chicken tender in the breadcrumbs, completely coating both sides. Transfer to the rack of a broiler pan. Bake, turning once until chicken is cooked, about 12 minutes.

3. While chicken is baking, stir together cheese, yogurt, buttermilk, and pepper. Toss with the lettuce and celery until well coated.

Risotto with Spring Vegetables

Serves 4
Calories per serving: 489

1 tbsp olive oil
1/4 cup chopped onion
1 clove garlic, chopped
2 medium zucchini, trimmed, halved lengthwise, sliced 1/4" thick
4 1/2 to 5 cups low sodium chicken broth
1 pound medium asparagus, ends trimmed
1/2 cup frozen peas, thawed
1/4 cup grated Parmesan cheese
2 tbsp thinly sliced basil
1/4 tsp salt
1 tbsp unsalted butter
1 1/2 cups Arborio or Carnaroli rice
1/2 cup dry white wine
1/4 tsp pepper

1. Combine the oil and onion in a large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2-3 minutes. Add the garlic and cook 1 minute. Add the zucchini, turn the heat to medium-low, and cook until softened and lightly browned, 18-20 minutes.

2. Meanwhile, bring the 5 cups stock to a simmer in a saucepan wide enough to hold the asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut off the tips in nice sized pieces and cut the stalks into smaller, bite-sized pieces; transfer to a bowl. Add the peas, 1/4 cup of the cheese, and 1 tbsp basil; set aside. Put a lid over the stock, and reduce the heat to very low so that the stock barely simmers.

3. When the zucchini is cooked, stir in 1/2 tsp salt and the remaining basil. Add the butter and the rice, increase the heat to medium-high and cook, stirring until the rice is translucent. Add the wine and cook, stirring until most of the liquid has evaporated, about 1 minute. Add 1/2 cup stock and cook, stirring frequently until liquid is absorbed, about 2 minutes. Continue adding the broth, about 1/2 cup at a time and cooking, stirring frequently, until the rice is just tender and the mixture is creamy. Stir in the reserved contents and season with salt and pepper.

Banana Chocolate Chip Muffins

I've been distracted the past month or so and haven't been updating.. That's about to change! I'm starting to get healthy and take better care of myself.. so I'll be posting recipes that sound/are tasty and good for you.

1 cup all-purpose flour
1 cup whole wheat flour
1/2 cup rolled oats
2 tsp ground cinnamon
2 tsp baking powder
1/2 tsp salt
1 ripe banana, mashed
1/4 cup chopped walnuts
1/2 cup light brown sugar
2 tbs vegetable oil
2 large eggs
1 1/2 cups reduced-fat buttermilk
1 tsp pure vanilla extract
2 tbsp chocolate chips

1. Preheat over to 400 degrees. Line a 12 muffin tray with paper liners.

2. In a standing mixer,combine the flour, rolled oats, ground cinnamon, baking powder, baking soda, salt and mashed banana and blend on low speed for 2 minutes. Add the walnuts, brown sugar, vegetable oil, eggs and reduced fat buttermilk and blend for 2 min on medium speed. Add vanilla extract and mix until well combined.

3. Using an ice cream scoop, portion the batter evenly into the muffin tin and top each muffin with 3-4 chocolate chips. Bake at 400 degrees for 15 min.

Makes 12 muffins.
Calories per serving: 200