Recipes of the Month: May 2023

Looking for a light meal full of flavor? The Registered Dieticians at Roller Weight Loss has three recipes to delight your taste buds.

Everything Baked Chicken

Ingredients:

• 1 ½ pounds boneless skinless chicken breast
• 1/2 cup cream cheese
• 3 tbsp everything seasoning

Directions:

1. Heat oven to 425 degrees.
2. Spread cream cheese all over chicken breasts.
3. Add 1 tbsp of seasoning over the top of each chicken breast.
4. Spray a large baking dish and then place chicken in dish.
5. Bake for 25-30 minutes or until chicken is cooked through.

Nutrition:

Calories: 213kcal, Carbohydrates: 1g, Protein: 28g, Fat: 6g, Saturated Fat: 2g, Sugar: 1g

Source: https://dashingdish.com/recipe/everything-chicken

Honey-Lime Air Fryer Shrimp

Ingredients:

• 1 ½ tbsp olive oil
• 1 ½ tbsp lime juice
• 1 ½ tbsp honey
• 2 cloves garlic minced
• ½ tsp Salt

Garnish:

• Lime wedges
• Cilantro

Directions:

Marinade

1. In a large bowl, stir together the olive oil, lime juice, honey, garlic and salt.
2. Add shrimp and marinate for 20-30 minutes.

Cook Shrimp

1. Heat air fryer to 390 degrees.
2. Shake excess marinade off shrimp and put in air fryer.
3. Cook for 2 minutes and give the basket a good shake, and return to air fryer.
4. Cook for another 2-3 minutes, or until shrimp are pink.
5. Serve with lime wedges and cilantro.

Nutrition:

Calories: 187 kcal, Carbohydrates: 7g, Protein: 23g, Fat: 7g, Saturated Fat: 1g, Sodium: 955 mg, Sugar: 7

Source: https://sweetpeasandsaffron.com/air-fryer-shrimp/

Caprese Balsamic Chicken

Ingredients:

• 2 lbs boneless skinless chicken breasts
• Salt and pepper
• 3 tbsp olive oil
• 2-3 cloves of minced garlic
• 1 cup low sodium chicken broth
• ½ cup balsamic vinegar
• 6 tbsp brown sugar
• Sliced tomato
• Sliced mozzarella
• Fresh basil

Directions:

1. In between two pieces of plastic wrap, pound chicken breast to ½” thickness.
2. Salt and pepper both sides.
3. Heat olive oil in a pan on medium high heat.
4. Brown chicken on both sides.
5. Reduce heat to medium low and add garlic.
6. Cook garlic until tender.
7. Add broth, vinegar and brown sugar.
8. Simmer for 10-12 minutes until chicken is cooked through.
9. Preheat broiler.
10. Line baking sheet with parchment and place chicken on the sheet.
11. Place a sprig of basil on each chicken breast and cover with mozzarella.
12. Broil until cheese slightly melts.
13. Add tomato slice on top
14. Broiler until tomato is warm.

Source: https://www.yummyhealthyeasy.com/caprese-balsamic-chicken-recipe