Recipes of the Month: December 2022

During the busy holiday season it can be difficult to find time to make a healthy delicious
meal. The Registered Dieticians at Roller Weight Loss have a gift for you, three easy to
prepare meals that taste great and are good for you too!

Skinny Bruschetta Chicken

Ingredients:

  • 3 or 4 chicken breasts
  • 4 or 5 small tomatoes , chopped
  • 1 clove garlic , minced
  • 1 tsp olive oil
  • 1 tsp balsamic vinegar
  • 1/8 tsp sea salt
  • Handful basil , chopped

Directions:

  • Preheat oven to 375 degrees F (if you choose to bake your chicken rather than
    grill).
  • Sprinkle some salt and pepper over top, cover and bake for about 35 to 40
    minutes (depending on the size of your breasts) until juices run clear.
  • Meanwhile, combine chopped tomatoes, garlic, olive oil, balsamic vinegar, sea
    salt and basil in a bowl.
  • Refrigerate until chicken is ready to be served.
  • To serve, spoon over top of the chicken.

Nutrition Facts Per Serving

  • Serving: 2 lettuce wraps (cheese and toppings not included)
  • Calories: 255
  • Carbohydrates: 6g
  • Protein: 30g
  • Fat: 11g
  • Saturated Fat: 0.5g
  • Cholesterol: 108mg
  • Sodium: 849mg
  • Fiber: 2g
  • Sugar: 2g

Source: https://www.skinnytaste.com/turkey-taco-lettuce-wraps-3-pts#_a5y_p=1675049

Zucchini Noodles with Chicken

Ingredients:

  • 3 large zucchini
  • 1.5lbs boneless skinless chicken breasts cut into 1” pieces
  • 1/2 tsp cumin
  • 1 tsp salt
  • Ground black pepper to taste
  • 2 tsp any small hot pepper/jalapeno seeded and minced
  • 1 medium or 1/2large lime juiced
  • 3/4 cup cilantro chopped
  • Cooking spray

Directions:

  • Using a spiralizer, make zucchini noodles, transfer to a large bowl. (you can also
    chop zucchini into any size piece if you don’t have a spiralizer.)
  • Preheat a large non-stick skillet on high heat and add chicken. Saute until golden
    brown, stirring occasionally.
  • Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook
    for another minute.
  • Transfer to a bowl and set aside.
  • Wipe clean or wash and pat dry the skillet and return to the stove on high heat.
  • Spray with cooking spray and add zucchini noodles.
  • Saute for 1.5 minutes, stirring frequently.
  • Remove from heat and add previously cooked chicken, remaining salt, small hot
    peppers/jalapeños, lime juice and cilantro.
  • Stir gently and serve hot.

.Nutrition Facts Per Serving

  • Serving: 2cups
  • Calories: 223kcal
  • Carbohydrates: 6g
  • Protein: 38g
  • Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 109mg
  • Sodium: 660mg
  • Fiber: 2g
  • Sugar: 4g

Source: https://ifoodreal.com/zucchini-noodles-with-chicken/


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