#16 - Running Revelations

I had quite the exhilarating run in the rain today. 43:21 minutes of wet, messy, painful, and enlightening jogging.

Before I went, a friend of mine asked why I would even put myself through a treacherous run during the first storm of the year? My thoughts were, "if I don't get out of this office I will go insane. This is my only option".

This got me thinking during my run. What exactly am I doing still working at a place that I am completely miserable at? Where running for almost 45 minutes in the pouring rain while my ankle hurts so bad that I have to walk every 10 minutes sounds better than sitting in my dry and warm office.

Simple: Money and security. Two things that are extremely hard to come by these days. And two things I personally need for survival. But do the benefits of money and security stop when your happiness takes a huge blow? Don't get me wrong, I love my life. My life from 6 pm to 9 am.

Most of 2009 has been dedicated to me trying to figure out exactly what I think it may take for me to be happy in a career. Only several weeks after I had taken this job, I knew that I no longer wanted to work in entertainment. Soon afterward, I started to realize that working in food and nutrition is something I may be happy doing. The first part of the year was dedicated becoming a certified personal trainer. This was the first step to becoming a certified nutritionist. But soon after I passed the personal trainer test, life got in the way and my nutritionist certification was put on hold. I started to cook more and more and it only seemed natural to start blogging my cooking adventures. And the more I did it, the more I enjoyed it. So in September I decided to step my blog up a notch and put myself up to the challenge of nutritionally making over "Top Secret Restaurant Recipes 2". And once my challenge is over sometime in January, I plan to resume studying for my Nutritionist Certification and passing with with flying colors. Hopefully :)

Now I still don't really know exactly what I want to do with my career. But, I do know that I must really enjoy cooking and nutrition and blogging if I dedicate 20+ hours a week to a job that I make absolutely no money on. As I see it, the blog, the personal trainer certificate and the nutritionist certificate will all make up a pretty well rounded resume for a job that I am sure I will eventually find and love. It's okay that only a few people read my blog (90% of them being my loving and supportive family), I'm still putting everything I got into this. Knowing that someday this will make for a pretty awesome example of what I can do.

But until then, I'm keeping my head up high. Looking at this job as a pathway to my next, and a paycheck to support my blog costs.

Final thoughts/goal: By my 26th birthday (1 year, 1 week, and 2 days from today) I will be mentally and financially prepared to leave this job.

Cheesecake Factory: Chicken Madeira
(adapted from "Top Secret Restaurant Recipes 2")

2 4oz chicken breasts
4 asparagus spears
2 slices reduced fat mozzarella slices

Madeira Sauce:
6 oz madeira wine
1 tsp olive oil
1 cup sliced white mushrooms
1 cup beef broth
1/2 tbsp I can't believe it's not butter
1/2 tsp black pepper
pinch of salt

1. Cover each chicken with plastic wrap then use mallet to flatten chicken. Then sprinkle with salt and pepper and cook in skillet (with pam) for 5 minutes on each side or until cooked.
2. Remove chicken from skillet and add oil and mushrooms. Saute mushrooms for 2 - 3 minutes. Then add wine, broth, butter and pepper. Bring to a boil then reduce heat and let simmer for 20 minutes.
3. While sauce simmers, boil asparagus in medium saucepan halfway filled with water. Boil for 3 - 5 minutes, making sure you do not overcook them.
4. Once asparagus is done, place chicken onto cookie sheets. Criss-cross 2 asparagus' onto chicken then top with mozzarella cheese. Put in 375 degrees oven for 4 - 5 minutes or until cheese melts.
5. To serve, place chicken on plate then top with several spoonfuls of madeira sauce.

Servings: 2
Nutritional Info: 349 cals, 10g fat, 4g carbs, 37g protein
Approx Cheesecake Factory Nutritional Info: 1420 cals

Cheesecake Factory: Original Cheesecake
(adapted from "Top Secret Restaurant Recipes 2")

Ingredients:
1 reduced fat graham cracker crust
3 8oz packages of fat free cream cheese
1 cup splenda
1/4 cup granulated sugar
1/2 cup fat free sour cream
1 cup egg subsitute
2 tsp vanilla extract

Topping:
1/2 cup fat free sour cream
1 tsp splenda
lite canned whipped cream

1. Preheat oven to 475 degrees. Place a large pan filled with 1/4 inch of water in oven (this will create your water bath, which helps keeps your cheesecake moist).
2.Combine cream cheese, splenda, sugar, sour cream and vanilla in large bowl with electric mixer (i finally have one thanks to my dear friend sammie!) Once mixed well, add in egg substitute.
3. Pour filling into crust. Place your cheesecake into your water bath (remember the water is hot, so be careful!). Cook at 475 degrees for 12 minutes. Then turn oven down to 350 degrees and cook for an additional 35 - 40 minutes. Remove from oven to let cool off.
4. Once cool, spread the sweetened sour cream topping onto cheesecake. Then place in refrigerator for 4 hours.
5. Cut into 12 pieces and serve with a topping of whipped cream.

Servings: 12
Nutritional Info Per Slice: 164 cals, 3g fat, 20g carbs, 13g protein
Approx Cheesecake Factory Nutritional Info: 640 cals, 45g fat, 54g carbs

Day #15

I'm in the process of weeding out some negative energy in my life right now. Instead of doing wacky cayenne pepper/lemon juice cleanses that make you irritable and smelly to get rid of toxins, I do people cleanses and get rid of toxic people.

Part of me thinks that maybe I have too high of standards. Is a friendship with equal amounts of effort that much to ask? Maybe so. Does this mean I should continue being friends with people that cause me more hurt than happiness?

In the end, I know my standards. And if they are too high, so be it. I know what I need. So, if I only have 1 really loyal best friend rather than 6 adequate friends, I'd rather take the 1.

Plus, I have a big family and I'm kinda stuck with them. :)

I'm also in the process of weeding out the 138 recorded shows on my DVR...this too is an overwhelming process for me.

Cheesecake Factory: Sweet Corn Tamale Cakes
(adapted from "Top Secret Restaurant Recipes 2")

Salsa Verde -
2 chopped tomatillos
4oz can of diced green chilis
1 chopped green ion
2 tbsp chopped cilantro
1 tsp splenda
pinch of salt and pepper

Tomato Salsa-
1 diced medium tomato
2 tbsp onion
1 tbsp diced cilantro
1/2 tsp lime juice
1 diced small jalapeno
pinch of salt and pepper

Southwestern Sauce-
4 tbsp fat free sour cream
1 tsp white vinegar
1/2 tsp splenda
1/2 tsp chili powder
1/2 tsp paprika
pinch of onion powder
pinch of cayenne pepper
pinch of salt and pepper

Cakes-
1 1/2 cup frozen sweet corn
4 tbsp Can't Believe It's Not Butter Light
3 tbsp splenda
pinch of salt
1/2 cup masa harina (corn flour)
2 tbsp whole wheat flour

Garnish-
2 tbsp fat free sour cream
1/4 avocado, chopped

Directions:
1. Prepare salsa verde by pureeing all ingredients in blender. Set aside and chill.
2. For tomato salsa, mix all ingredients in small bowl. Set aside and chill.
3. For Southwestern sauce, mix all ingredients in small bowl. Set aside and chill.
4. For corn cakes, put 1 cup of your frozen corn in blender until pureed. Then move to medium bowl and add splenda, butter and salt. Mix with with electric mixer until smooth. Then add masa, flour, and the rest of the corn (1/2 cup) and mix by hand.
5. Make 6 tamale patties by hand. Then bake in 400 degree on cookie sheet for 12 - 15 minutes until browned. Then flip and cook for another 3 - 5 minutes.
6. To arrange plate, pour salsa verde onto plate to coat bottom. Then place tamale cakes onto salsa verde. Then top each tamale cake with a small dollop of sour cream, tomato salsa, and avocado. Then drizzle southwestern sauce in a criss-cross pattern over cakes. *
* use a squirt bottle or put in small plastic baggie, and cut a small hole in the corner of the baggie to use as a

Servings: 6
Nutritional Info Per Tamale Cake: 148 cals, 5g fat, 22g carbs, 3.3g protein
Cheesecake Factory's Nutritional Info Per Tamale Cake: approx 500 cals

Cheesecake Factory: Mini Crabcakes

Ingredients:
2 tbsp fat free mayo
2 tbsp diced green onion
2 tbsp diced red bell pepper
1 tbsp egg substitute
1 tsp parsley
1/2 tsp yellow mustard
1/2 crab meat (real or imitation)
3 tbsp breadcrumbs
1/4 cup panko (japanese breadcrumbs)
pinch of salt and pepper
1 tbsp olive oil

Remoulade Sauce-
1/2 cup fat free mayo
1 tbsp capers
1 tbsp chopped dill pickle
1 tsp lemon juice
1/2 tsp minced parsley
1/2 tsp paprika
1/2 tsp chili powder
pinch of salt
pinch of cayenne pepper
pinch of cumin

Directions:
1. Mix all ingredients for crabcakes except for panko and oil. When stiring in crab, be sure to gently fold it in.
2. Gently hand make 6 crabcakes, all equal in size. Then place in fridge to harden for an hour or so.
3. While crabcakes mold, combine all ingredients for remoulade sauce in small bowl. Set aside and chill.
4. Put panko in bowl. Take crabcakes out and coat them in the panko. After heating oil in large skillet for 30 seconds, place crabcakes in oil. Cook in oil for 2 - 3 minutes on each side, or until slightly brown.
5. Serve with remoulade sauce on the side.

Servings: 6
Nutritional Info Per Crabcake w/ Sauce: 106 cals, 4g fat, 13g carbs, 6g protein
Cheesecake Factory's Nutritional Info Per Tamale Cake: approx 164 cals

Making This All About Pups

Blog World, Meet Astral & Coda.

Boys, Meet the Blog World.

Day #14 - Making This All About Food

Carrabba: Bread Dipping Blend
(adapted from "Top Secret Restaurant Recipes 2" )

Ingredients:

1 tbsp fresh basil
1 tbsp fresh parsley
1 tbsp fresh garlic
1 tsp dried thyme
1 tsp dried oregano
1 tsp black pepper
1/2 tsp salt
1/2 tsp red pepper
1/2 tsp olive lemon juice
1 tbsp olive oil

Directions:
1. Chop all spices and put in food processor or blender. Blend until smooth.
2. After transferring spices to small dipping bowl, add in oil and lemon juice. Serve with dipping bread.

Servings: 2
Nutritional Info: 73 cals, 7g fat, 3g carbs, 1g protein
Approx Original Carrabba's Nutritional Info (based on recipe): 126 cals, 13g fat, 3g carbs, 1g protein

Carrabba: House Salad Dressing

(adapted from "Top Secret Restaurant Recipes 2" )

Ingredients:
1/2 cup fat free mayo
2 tbsp grated parmesan cheese
1/4 cup 1% milk
2 tsp minced garlic
1 tsp minced parsley
1 tsp lemon juice
salt
pepper

Directions:
1. Whisk in bowl. Add to lettuce. Enjoy.

Serving Size: 4
Nutritional Info: 40 cals, 2g fat, 5g carbs, 2g protein
Approx Original Carrabba's Nutritional Info (based on recipe): 209 cals, 22g fat, 1g carbs, 3g protein

Carrabba: Chicken Marsala
(adapted from "Top Secret Restaurant Recipes 2" )

Ingredients:

Marsala Sauce-
2 tbsp I Can't Believe it's not Butter - Light
1/2 slice prosciutto, diced
1 tsp diced shallots
1 tsp diced garlic
4oz can sliced mushroom
2 tbsp Marsala wine
1/2 cup chicken broth
1 tsp cornstarch
1 tsp diced fresh parsley
1 tbsp 1% milk
pepper

Chicken Seasoning-
1/2 tsp salt
1/2 tsp pepper
pinch of :
oregano
thyme
parsley
garlic powder
onion powder

2 4oz chicken breasts

Directions:
1. Melt butter in medium saucepan over medium heat. Add prosciutto and let cook for 2 - 3 minutes. Then add shallots and garlic. Cook for another 30 seconds.
2. Then add wine, mushrooms and black pepper. Let simmer for 4 - 5 minutes. Then add cornstarch and broth. Stir well, until cornstarch dissolves, and let simmer for another 5 minutes.
3. Add parsley and milk to sauce. Cook for another 3 minutes and remove from heat and cover.
4. Prepare chicken with seasoning, then cook in skillet or grill for 3 - 5 minutes per side, or until cooked.
5. To serve, place chicken breast in middle of plate and pour half of marsala sauce on top.

Servings: 2
Nutritional Info: 208 cals, 7g fat, 6g carbs, 26g protein
Approx Original Carrabba's Nutritional Info (based on recipe): 456 cals, 32g fat, 5g carbs, 34g protein

Day #13 - To Eat or Not To Eat

I cannot stop eating.

I've been losing and gaining the same 20 lbs for a year now. To many people, 20lbs is a lot. But for me, 20lbs keeps me in the same size of jeans. But I'm either comfortable in that size, or I can't breath in that size. Right now I can breath, but not very well.

I'm stuck between counting my calories and trying to eat intuitively (if you haven't read the book Intuitive Eating, you should definitely check it out). When I eat intuitively, I eat about 200 - 300 calories more a day than I would if I stuck to a set caloric range. But when I count my calories and stick to 1400 calories a day, I am hungry!

And when I'm hungry, the world may as well end.

So, do I stay uncomfortable and insecure in my jeans but be able to enjoy food? Or be comfortable in my jeans and be hungry and irritable?

I will leave you with some wise words by Nene Leakes from Real Housewives, clearly another woman that deals with the same dilemma,

"I'm a size 10. I could go down to a size 8, but I don't feel like it. You know why? Because I'm fucking hungry."

So true Nene, so true.

Eat this:


CPK: California Club Pizza
(adapted from "Top Secret Restaurant Recipes 2" )

Ingredients:
1 package of Trader Joes' Whole Wheat Pizza Dough (or any premade dough will work)
4 oz chicken breast
3/4 cup shredded lite mozzarella cheese
4 slices bacon
2 tbsp fat free mayonnaise
1/4 avocado, sliced
1/2 cup chopped romaine lettuce
1 1/2 cup chopped iceberg lettuce
1 large tomato
salt
pepper

Directions:
1. Cook chicken, sprinkled with salt and pepper, in greased (or pam) skillet for 3 - 5 minutes per side, or until cooked.
2. Roll out pizza dough on a floured base. Then transfer to a greased cookie or pizza pan.
3. Layer the pizza dough with the cheese, then chicken and bacon. Cook in 450 degrees for 10 - 12 minutes, or until cheese melts.
4. As pizza cooks, mix iceberg and romaine lettuce, mayo and salt and pepper in large bowl.
5. Once pizza is cooked, top with lettuce mix, tomatoes, and avocado. Slice in 8 pieces.

Servings: 4 (2 slices each)
Nutritional Info Per Serving: 364 cals, 10g fat, 54g carbs, 20g protein
CPK Nutritional Info Per Pizza: 1440 cals (according to CPK website)

Day #12 - Purple Drank

'Lil Wayne recently informed me of something that I feel like I should have been kept in the loop on: Purple Drank.

"Purple drank is a slang term for a recreational drug made with prescription-strength cough syrup, containing codeine and promethazine, mixed with ingredients such as Sprite soft drink and pieces of Jolly Rancher candy.

When taken in large quantities, this drug can lead to sedation and altered levels of consciousness."

This description alone scares the shit out of me while still tempting my (thankfully now small) rebellious side of me.

Don't worry, I'm not going straight to CVS buy myself a bottle of cough syrup. But I just would like if someone, preferably more hip than me, would let me know when a new phenomenon hits the streets, ya know? If you are that hip someone, please let me know.

The Califorina Cosmo is definitely not my version of the Purple Drank. It's just purple.


CPK: California Cosmo
(adapted from Todd WIlbur's "Top Secret Restaurant Recipes 2" )

Ingredients:
1.25 oz vodka
1 tsp splenda
1 tsp lime juice
2.5 oz Powerade Zero - Grape Flavor
3 red grapes, frozen

1. Shake all ingredients, expect for grapes, in shaker filled half way with ice.
2. Pour into martini glass. Spear grapes with toothpick and garnish glass.

Serving Size: 1
Nutritional Info: 91cals, 0g fat, 5g carbs, 0g protein
Original CPK Nutritional Info: 172cals, 0g fat, 16g carbs, 1g protein

Day #11 - Fantasizing About My Next Dan Humphrey Coupon

This my workspace tonight:

It's impossible for me to be stressed out when I can watch Gossip Girl, blog, and clip coupons in the same night.

I somehow find meticulously cutting small squares of flimsy paper to save 40 cents on a can of chicken broth extremely therapeutic. I'm not sure if its the mind numbing routine of trying to cut out 4 perfectly 90 degree angles on each coupon or if its the idea that I am somehow secretly bringing down "the man". But I love it.

So cheers to coupons, ridiculous teen dramas, and venting to my imaginary friends to that little thing we call the interweb.

CPK: Thai Crunch Salad
(adapted from Todd Wilbur's "Top Secret Restaurant Recipes 2" )

Lime Cilantro Dressing:
2 tsp vegetable oil
2 tbsp rice vinegar
1/4 cup chopped cilantro
2 tbsp chopped red bell pepper
1 tbsp honey
2 tsp dijon mustard
1/2 tsp sesame oil
1 tsp lime juice
1 garlic clove
pinch of salt
pinch of pepper

Spicy Peanut Sauce:
2 tbsp crunchy peanut butter
2 tbsp hoisin sauce
1 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp splenda
1/2 tbsp chili sauce
1/8 tsp sesame oil
1/2 tsp minced garlic
1/4 cup water

2 4oz chicken breast
1/3 cup edamame (cooked and chilled)
2 tbsp peanuts
6 cups chopped napa cabbage
1 cup chopped red cabbage
1 cup shredded carrot
1/2 cup shredded cucumber
2 chopped green onions

1 tsp vegetable oil
4 wonton wrappers

1. Make lime cilantro dressing by pureeing all the ingredients in blender for 20 - 30 seconds. Chill in fridge.
2. Make spicy peanut sauce by combining all ingredients in small saucepan over medium heat for 2 - 4 minutes. Pour and blender and puree for 20 seconds. Chill in fridge.
3. Sprinkle chicken with salt and pepper and cook in skillet for 4 - 5 minutes per side, until cooked.
4. Cut wontons into smaller strips. Put 1 tsp of oil in skillet in and fry wontons over high heat until crispy (about 1 - 2 minutes).
5. Toss lime cilantro dressing in cabbage carrots, cucumber, edamame, and green onion in large bowl. Portion out into 2 bowls.
6. Top each salad with a sliced chicken breast, crispy wontons, and spicy peanut sauce.

Servings: 2
Nutritional Info: 638 cals, 25g fat, 68g carbs, 41g protein
CPK Nutritional Info: 1160 - 1280 cals (based on CPK website)

Day #10 Cry Baby CPK Pizza

I'm crying because I can't buy a new pair of jeans.

People are unemployed, hungry, and can't afford to buy their child a pair of pants that fit and I'm crying because I don't own a pair of jeans that are either broken, have holes, or are too big on me.

I'm crying because I am tired of being criticized.

Children are beaten and women are in abusive relationships, and I'm crying because I am tired of being criticized for not closing cabinets or cleaning up spilled water.

I'm crying because I am struggling to pay rent.

Families lose their homes, people live in their cars and on the streets, and I am crying because my nice apartment is causing me to stress about money.

I'm crying because it's almost my birthday, which makes me wonder whether or not I'll hear from my dad.

People lose their parents, best friends and spouses and I'm crying because my dad isn't my biggest fan.

I know my life isn't that bad, but sometimes I still need to cry.



CPK: Jamaican Jerk Chicken Pizza
(adapted from Todd Wilbur's "Top Secret Recipes 2" )

Ingredients:

Caribbean Sauce-
1/2 tbsp brown sugar
1/2 tbsp light corn syrup
3 tsp splenda
1 tbsp sugar free maple syrup
2 tbsp reduced sugar ketchup
2 tbsp diced onion
1 tbsp red wine vinegar
1 tsp minced garlic
1 tsp lemon juice
1/2 tsp salt
1/2 tsp red pepper
pinch of pepper

Jerk Chicken Seasoning -
1 tbsp sugar free maple syrup
1 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
pinch of cayenne pepper
pinch of cinnamon

1/2 Trader Joe Whole Wheat Pizza Dough (or any other pre-made pizza dough)
4oz chicken breast
1/2 red bell pepper
1/2 yellow bell pepper
3 oz shredded lite mozzarella cheese
1/4 cup diced onions
2 slices bacon
1 tbsp diced green onion

Directions:
1. Combine all the ingredients for the caribbean sauce in medium saucepan. Cook over medium heat for 4 - 5 minutes. Pour in blender and puree for 10 - 20 seconds. Let chill in fridge.
2. Combing all ingredients for jerk seasoning in small bowl. Add chicken to bowl and mix well. Cook chicken on skillet for 3 - 5 minutes per side, or until cooked. When done, set aside to chill. Once chilled, cut into small cubes.
3. Place bell peppers onto your gas stove to roast. As skin chars to black, turn to each side. If you don't have gas stove, broil in oven until skin is charred. Once charred, set aside to chill. Once chilled, peel off black skin and dice.
4. Sprinkle cutting board with flour. Roll pizza dough out on the cutting board with rolling pin until it's reached your desired thickness.
5. Place pizza dough on a greased (pam will work) cookie sheet. Spread caribbean sauce onto dough.Then layer on cheese, chicken, bacon, roasted peppers, and onions. Cook in 450 degree oven for 10 - 12 minutes or until cheese is cooked.
6. Sprinkle diced green onions on top when done. Slice pizza into 4 pieces.

Servings: 2 - (4 slices total - 2 slices per serving)
Nutritional Info Per Serving: 340 cals, 7g fat, 55 g carbs, 18g protein
CPK Jamaican Jerk Chicken Pizza (per pizza): 1200 cals *** (CPK actually posts their nutritional info. Kudos to CPK!)

Day # 9 - Gimme Buffalo Wings, Hold The Teenager

Teenagers scare me. Not all of them, but most. Maybe 95% of them. If you are between the ages of 13 - 18, I am convinced that you are going to mug me. No matter what you look like, you are a criminal to me.

I tend to blame most of the corruption in my city on those that fall in the 13 - 18 year old age range. If there is a robbery down the street, it's probably that teenager I saw talking on a cell phone the other day by my apartment. Yup, has to be. He looked pretty suspicious...talking on that phone...walking on my street...

Teenagers fall into 2 categories in my world: you are either the girls are from the movie "Thirteen" or the boys from "A Clockwork Orange". (btw, I love both of those movies).

You'd think that because of my disdain for teenagers that I'd avoid high schools. Nope. I do the opposite. I purposefully take a route to and from work that passes a major high school. It's like I'm an undercover cop looking for a future gang leader.

Today, on one of my favorite drives by the local high school, I spotted 5 cop cars AND 5 undercover cop cars. I was filled with joy and excitement; "you ain't getting away with it this time you little shit!!".

It was the best thing that happened to me today.

I also hate ex-girlfriends of boyfriends. But that's an entirely different post...

BAR FOOD

I recreated Buffalo Wild Wings' Buffalo wings last night. I did two versions, one for actual wings, and one for a chicken tender version. Both good enough to be served at any greasy and yummy bar.

Buffalo Wild Wings
(adapted from Todd Wilbur's "Top Secret Restaurant Recipes 2")

Hot Buffalo Wing Sauce:

Ingredients:
2/3 cup Frank's Cayenne Pepper Sauce
2 packets splenda
2 tsp cornstarch
1 tsp worchestershire sauce
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic
1 tbsp egg substitute

20 chicken wings.

Directions:
1. Wash chicken wings. Then carefully cut skin off chicken wings (yea, this is tough i know!). Put in large mixing bowl and set aside.
2. In small saucepan, combine all ingredients for wing sauce (except for cornstarch and egg substitute). Cook over medium heat for 5 minutes.
3. Take sauce off heat and slowly add egg substitute and cornstarch -- whisk while adding. Let cool for 5 minutes.
4. Once cooled, put sauce in the bowl with the wings. Mix well enough for all wings to be coated with the sauce.
5. Place wings on greased cookie sheet (pam will work). Put in oven for 35 - 45 minutes in 380 degrees oven.
6. Once wings look crisp and slightly brown, take out of oven. Serve with low fat blue cheese dressing and celery sticks.

Serving Size: 2 (about 10 wings each)
Nutritional Info For Wing and Sauce Only: 379 cals, 10g fat, 3g carbs, 65g protein
Approx Buffalo Wild Wings Nutrition Info: 1090cals, 91g fat, 2g carbs, 67g protein

Buffalo Chicken Tenders:

Ingredients:

10 oz skinless, boneless chicken tenders
1/4 cup breadcrumbs
1/4 cup whole wheat flour
1/4 cup egg substitute

Directions:

1.Mix breadcrumbs and whole wheat flour and in medium bowl. Pour egg substitute in separate bowl.
2. Make hot buffalo wing sauce and pour in another medium bowl (recipe found above).
3. To make breading, dip chicken tenders in egg, then breadcrumb/flour mix, and then in the buffalo wing sauce. Then place onto greased (pam works too) cookie sheet.
4. Cook tenders in oven in 375 degrees for 20 - 25 minutes. Flip tenders half way through so that both sides get crisp.

Servings: 2
Nutritional Info: 301 cals, 5g fat, 22g carbs, 44g protein







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