Skinny Sesame Chicken

Why order takeout loaded in unnecessary oils, fried batter, and who knows what else when you can make something equally as delicious at home that is half or less of the fat and calories? I am a huge fan of sesame chicken and order it literally every time I go to a Chinese restaurant - and I will continue to. But when I am craving it in the middle of the week and don't want to wreck my diet, this recipe is perfect and just as satisfying!

Since we all go to different Chinese takeout restaurants, I'm going to be comparing my Skinny Sesame Chicken with Panda Express' Honey Sesame Chicken (scroll past the recipe to view nutrition facts!).

 

Ingredients:

Makes four 4oz servings of Skinny Sesame Chicken at 290 calories per serving:

For the Chicken:

• 1 lb Boneless, Skinless Chicken Breasts
• 1 large Egg
• 1 Tbs Olive Oil 
• Olive Oil Cooking Spray 

For the Sauce:

• 1/4 cup Lower Sodium Soy Sauce
• 1 Tbs Toasted Sesame Oil
• 2 Tbs Cornstarch
• 2 tsp Honey
• 3 Tbs Sesame Seeds 
• 1 clove Garlic (or minced)
• 1 Tbs ground Ginger
• 1 pinch each Salt and Pepper
• 3 Tbs (more, if desired) Sugar Substitute

 

Directions:

1.  Tenderize the chicken breasts using a meat tenderizer or other tool - this makes the chicken so much more tender and it takes much better to the sauce

2.  Dry chicken with a paper towel - this is necessary so that the egg wash sticks to the chicken

3.  Cut the chicken breasts into bite-sized pieces (about one and a half inch)

4.  In a medium sized bowl, pour the whisked egg over the cut chicken. Toss chicken to ensure all is coated evenly.

5.  Bring a large frying pan or wok to medium-high heat and coat with cooking spray before adding 1 Tbs of olive oil. You may use more oil if desired, however I was able to "fry" the chicken in only a tablespoon of olive oil and periodically re-spraying the pan with cooking spray.

6.  Place the egg-coated chicken in the pan in a single layer and let simmer until the first side is completely cooked, then flip. This keeps the egg batter in tact while "frying".

7.  While the chicken cooks, mix together the ingredients for the sauce as listed above. It will seem thin, but when added to heat it will thicken.

8.  When the chicken is fully cooked, set heat to medium-low and pour the sauce over the chicken. The sauce will thicken (for thicker sauce, heat longer before serving - I like mine really thick!)

9.  Serve over a bed of steamed brown rice, with broccoli, or alone! (Or any other side dish, of course!)

 Y'all, this is seriously so good. No tricks. Tristan (the hubby) loves it and claims the leftovers for his work lunch the next day. It's perfect for a family dinner, date night, or even meal prepping! I plan on taking some in my work lunches with brown rice or broccoli!

And the best part (besides the taste of course) is how low in everything it is! Check out these nutrition facts:

 

 

Nutrition Facts:

For my Skinny Sesame Chicken (4oz chicken plus sauce):

• 290 Calories
• 26g Protein
• 15g Fat (only 2g Saturated Fat)
• 15g Carbohydrates
• 4g Sugar

So let's compare that with Panda Express's similar dish...Panda's sesame chicken clocks in at 400 calories, 15g Protein, 22g Fat (4g Saturated Fat), 40g Carbohydrates, and 19g Sugar....WOW. I literally beat every category, right? This recipe turns a complete cheat meal into a very doable dinner on a diet!

Forget takeout (mostly) and try this instead. I promise you'll be impressed!

Got ideas of your own? Inbox me or leave a comment! Also, feel free to give me a follow using the sidebar on the right! (:

Protein Packed Skinny Cinnamon Waffles

Sound the sirens, this protein packed waffle is going down in history (or at least my history). I love waffles so much, but the store bought mixes are often high in literally everything: refined carbohydrates, salt, sugar, calories, you name it. I use mixes sometimes (I'm a big Hungry Jack fan), but in the middle of the week when I'm craving a decadent breakfast treat, this is perfect! It's sweet, fluffy, and packed with 32 grams of protein and only 2 grams of sugar!

Aside from the nutritional benefits, the best part is that it's so simple to make and only 5 ingredients:

• 1 scoop Vanilla Protein Powder (I used Pure Protein from Walmart)
• 1 large egg, beaten
• 1/4 cup unsweetened Vanilla Almond Milk (you may also use skim milk)
• 1/2 (or more) tablespoons of Cinnamon, Pumpkin Spice, or All-Spice 
• 1/4 teaspoon vanilla extract (optional)
• Any other mix-ins, fruit toppings, or syrup (I used honey instead of syrup) you desire!

 

Cooking Instructions:

**This is the general recipe. but don't be afraid to make it your own by adding in some additional flavor! See my ideas after this.**

1. Combine all ingredients in a bowl until creamy and smooth - you may want to add more almond milk depending on the consistency. 
2. Heat your waffle iron to low or medium heat. Important: these waffles get done very quickly, so check on them frequently to ensure you get them the way you like them!
3. When your waffle is done, add your desired toppings or syrup and enjoy! Easy peasy. 

 

 

Dress it Up! 

I have so many ideas for how to customize these waffles for any craving! Need a fall-crazed pumpkin spice fix? How about peanut butter, chocolate, blueberry, or any other waffle you've ever had? Make your own gourmet waffles without the sugar, fat, calories, and all that other bad stuff! Here's some add-in/add-on ideas:

• Honey or other natural ingredient in place of sugar-loaded high-fructose syrup
• Light Buttery Spread (I use SmartBalance) instead of fatty stick butter
  
• Dark Chocolate Chips (high in antioxidants, lower in sugar and fat than Milk Chocolate chips)
• Pumpkin Pureé with Pumpkin Spice
• Blueberries or other fruit
• Peanut Butter (PB2 or a good old-fashioned tablespoon of the real deal)
• Cocoa Powder & Sweetener (for a full on chocolate waffle)
• Panko Chicken on top or side (for that mid-week Chicken & Waffles craving! That happens to everyone, right...?)

 Regardless of your choices, this waffle is revolutionary in my book and I hope it will be in yours too!

 

Nutrition Facts:

For one large waffle using the base ingredients listed above and no toppings:

• 230 Calories
• 32g Protein
• 2g Sugar
• 8 Net Carbs
• 8g Fat

Isn't that amazing? I hope you enjoy this recipe and the rest of my content! If you'd like to follow my blog, use the sidebar on the right-hand side to subscribe.

Thanks for the read and as always, I am always welcoming of suggestions, comments, and recommendations!

Instagram: @the.skinny.cafe

Very Berry Yogurt Bark

A Guilt Free, Healthy Dessert!

I waited WAY too long to try this. Now that I have, it's one of my number one go-to sweet treats! And its so easy to make. I can't take all the credit since this is literally all over Pinterest, however I always enjoy adding my own twist to recipes to make it my own (or skinnier!).

  This post is short and sweet, because it really is super easy! It's also extremely flexible. You have the freedom to choose whatever flavor of yogurt, whatever berries, and whatever add-ons you's like. For me, I grabbed my ingredients from what I already had in the fridge!

This is a low sugar, high protein snack or dessert! You can hardly go wrong. The key is choosing a nonfat yogurt that is already sweet but low in sugar, and choosing healthy toppings to make it your own.

Here's what I used:

• Small to Medium Sized Baking Pan 
• Parchment Paper
• Light & Fit Greek Vanilla Yogurt (approx 18 oz)
• Mixed Berries (I used Target's frozen Antioxidant Blend) 
• Splenda/Stevia/other sugar substitute (optional)

The How-To:

1. Cut or tear enough parchment paper to cover your baking pan entirely, and lay it across your pan
2. Pour the yogurt on to the pan and spread evenly. I like mine about a quarter inch thick.
3. Spread your toppings (in this case, berries!) evenly on top of the yogurt. I pressed some lighter berries in that didn't already sink.
4. Sprinkle your sugar substitute to give your your treat extra sweetness!
5. Set pan in the freezer for at least an hour.
6. When it is completely hardened, break bark into smaller pieces. (I essentially picked up the parchment paper with the slab of yogurt attached and began breaking in half multiple times).
7. Enjoy!!

Did you say "Skinny Buffalo Chicken"...?

Easy Skinny Buffalo Chicken Dip or Casserole

Yes, I said it! And this isn't your average "light" buffalo chicken recipe. Its even better. What's the average recipe? Shredded Chicken, Full Fat Cream Cheese, Ranch Dressing, Buffalo Sauce, Full fat Cheese. A skinnier version you may find on Pinterest probably uses Reduced Fat or Fat Free Cream Cheese, Light Ranch Dressing, and Reduced Fat, Fat Free, or 2% Cheese. Well I hate to burst your Weight Watchers recipe bubble, but there's an even skinnier way that tastes amazing and isn't filled with a bunch of tasteless ingredients!

What's the difference?

Okay, lets compare. Here's the info for a regular buffalo chicken dip that you'd find at a gameday party:

For a small square (about 1/8 of an 8x8 pan), one serving of Buffalo Chicken Dip using the full fat ingredients listed above (recipe found on Pinterest and calculated, no chips) is 14 Weight Watchers SmartPoints, has 438 calories, and has 13.7 grams of saturated fat. And let's be honest, who just eats a 1x1 inch square...? Let me remind you this doesn't include chips...

For one serving of my Buffalo Chicken Dip (without chips, 1x1 square), it's weighing in as (wait for it...) 4 Weight Watchers SmartPoints. Yes. The other recipe is 3.5 times as much. Let's continue. It is also only 252 calories and has 0.7 grams of saturated fat.

Are you sold yet?

What it Takes:

So what's making this magic? Here's the trick. Ditch the chalky fat free cream cheese and light or fat free ranch dressing (which in my opinion tastes nothing like the real thing). Instead, try Fat Free Sour Cream and Hidden Valley Ranch Dip mix. Okay, don't let me lose you here. I know it sounds like it can't possible replace the creamy and rich goodness of cream cheese and ranch. But it sure can! Here's what I used for a single serving:

• 3 oz Shredded Chicken Breast (I used Rotisserie)
• 2 oz (1/4 cup) Fat Free Sour Cream
• 1 Tbs Ranch Dip mix
• 2 Tbs Frank's Buffalo Sauce (measure at own discretion for desired hotness!)
• 1 1/2 oz Kraft Fat Free Shredded Cheddar Cheese 
  

1.  If you haven't already, shred the chicken breast into small strips  and place into microwave safe bowl
2.  In a separate container, combine the Sour Cream and Ranch Mix and mix until well blended
3. Combine the Sour Cream Ranch mixture, Shredded Chicken, Buffalo Sauce, and Cheese in the bowl and stir until ingredients are uniform
4. For easy cooking, use the microwave and heat for approximately 1 minute. Stir and put back into microwave until the mixture is heated throughout (microwave times may vary). 
5. Top with any additional cheese and enjoy!

***For a casserole consistency, increase the amount of chicken or reduce the amount of the Sour Cream Ranch mixture

***To make for a crowd or bake, either multiply the microwavable recipe or use an 8x8 pan to bake at 350 degrees for 30 minutes!

Skinny Crispy Buffalo Wings

Guilt-Free Chicken Wings

A new personal favorite, these crispy hot buffalo chicken wings have all of the perks of fried wings without the fatty oils and calories.  I actually stumbled upon this recipe on Facebook, and will post the original source since I can't take all the credit! (Note: I changed a few things for this recipe)

Let's Compare...

One serving of traditional fried buffalo wings (6 piece, Buffalo Wild Wings) clocks in at 1,090 Calories, 56 grams of Fat (22 Saturated Fat), 90 grams of Carbs, and 32 Weight Watchers SmartPoints. Um...that's over an entire day of points in one meal with no sides and no dressing...

What about these Skinny Crispy Buffalo Wings??? One serving of these wings (6 piece, about 12 oz of chicken with bone in), is 384 Calories, 30 grams of Fat (6 Saturated Fat), 0 grams of Carbs, and 14 Weight Watchers SmartPoints. That's cutting over half the points and almost a third of the calories.

So let's get down to the question everyone wants to know...

What's the crust???

Believe it or not, the crust is a simple mix of baking power with various seasonings and salt. When combined with the raw chicken wingettes and drumettes, it soaks into the skin and when baked, becomes a crispy and thick seasoned crust. I know, I know, doesn't make a whole lot of sense does it? I thought the same thing when I watched the video below:

Click to watch video!

However, the trick is baking them at a low temperature and lower rack at first, and later moving them to the top rack at a much higher temperature to really crisp them up. 

Here's what you'll need:

For two servings...

• 1.5 lbs raw chicken wingettes (or other variety)
• 2 tsp table salt
• any amount of ground pepper
• 5 tbs baking powder (more for crispier chicken)
• Frank's RedHot Buffalo Sauce
• Aluminum Foil (or parchment paper)
• Large zip lock bag (alternative: large bowl)
  
  
  

The Recipe

1. Preheat oven to 250 degrees
2. Remove thawed raw wings from packaging and pat dry with a paper towel. This is very important so that the crust sets correctly!
3.  Using either a large zip-lock bag or large bowl, combine the raw wings with the baking powder, salt, and desired seasonings. Shake to coat all wings. You may find it necessary to add additional baking powder to evenly coat the wings.
4. Align wings on a greased aluminum foil or parchment paper covered baking pan. Set on lower shelf of oven and let bake for about 20 minutes.  
5. Crank the oven up to 450 degrees and move baking pan to top shelf. Let bake for approximately 30-40 minutes. 
6. Remove from oven and coat with sauce as you please!

 

Note: Frank's RedHot Buffalo Sauce has negligible calories, fat, and sugar, and therefore is 0 points even when used in larger amounts. If you choose to use another sauce, nutrition info will vary! Also, many people choose to mix Frank's RedHot Buffalo Sauce with other ingredients such as butter and brown sugar which will also affect the nutrition and points information. However, I think its delicious entirely on its own!!

ENJOY

Halo Top: The Ice Cream from Above

Halo Top Ice Cream

I don't even know where to begin with my rave about this amazing product! In fact, there's a reason this is the very first product review on my website. Halo Top Ice Cream is truly a gift from heaven. A guiltless, flavorful, protein packed, low calorie, low sugar gift from heaven. Its food for angels. Truly.

The obsession began on Facebook. I started seeing all of the ads, and began my own research. I found their official website, https://www.halotop.com/ , and began searching for where I can buy it. To my great disappointment, Halo Top was not stocked anywhere near Tuscaloosa or Jasper - the two Alabama cities I call home. Birmingham did have two locations, but its not very feasible to take a trip to Bham just to have your ice cream melt in a cooler on the way home (even though I considered it several times). Out of curiosity, I searched to see if it was sold anywhere near St. Louis. Since I travel there as much as possible with Tristan, I could at least make it a point to find it and try it while there. And of course, its everywhere. All the suburbs, all the cities, many of the grocery stores. Alabama, please get with the program. There's a reason we are 49th in nutrition. 

Falling in Love

So, I waited for that next trip to St. Louis. And then, I fell in love. Since this was a few months later, I checked the website again to see if anything had changed for Tuscaloosa - and it had! Now, Publix and Manna Grocery in Tuscaloosa both sell Halo Top Ice Cream, and its now a staple of my diet.

Its rich and creamy, just like regular ice cream. So far, I've tried: Oatmeal Cookie, Sea Salt Caramel, Peanut Butter Cup. Lemon Cake, and Vanilla.  All are amazing. I can't wait to try even more. The only con is that its best to let it sit outside of the freezer for a few minutes before eating because it freezes a bit more solid than traditional ice cream. Besides that, its golden. Halo golden.

 

How does it match up?

This is where I lost it. I could not believe the difference. Here we go. Let's compare my favorite, Halo Top Peanut Butter Cup, with Ben and Jerry's Peanut Butter Cup.

Do I even need to explain??

Check out these nutrition facts:

• SAME SERVING SIZE
• 80 Calories vs. 370 Calories
• 3g Fat vs. 26g Fat
• 1g Saturated Fat vs. 14g Saturated Fat
• 12g Carbs vs. 29g Carbs
• 5g Sugar vs. 25g Sugar

Not listed:
 
3 Weight Watchers SmartPoints vs. 17 SmartPoints

 

Are you sold on Halo Top yet?

Skinny French Toast

Skinny French Toast

Here's something I never thought I would see again until a cheat day came around. Delicious, fluffy, buttery and sweet french toast. Okay, so the diet alarms are going off. Bad idea, right? Well, not with the right ingredients.

Let's put things into perspective. The average calorie count for "regular" French Toast (with butter) is 357 calories for two slices. That's roughly 11 Weight Watchers SmartPoints (probably even more once you counted all the saturated fat and sugar).  This would be using most of the typical ingredients: egg, regular bread, maple syrup, sugar, cinnamon, milk... all of which adds up extremely quickly.

So, how does my french toast compare? Two slices of my Skinny French Toast is roughly 160 calories, and only 3 Weight Watchers SmartPoints!

How can this be? It's all about your choice of ingredients. Here's what I used for a two slice serving:

• Nature's Own 40 Calorie Honey Wheat Bread (2 slices)
• Egg Beaters (or generic egg whites) (1/4 cup)
• Mrs. Butterworth's Sugar Free Maple Syrup (2 tbs)
• Almond Breeze Unsweetened Vanilla Almond Milk (optional, 1/8 cup)
• Blue Bonnet Light 31% Vegetable Oil Spread (1 tbs)
• Ground Cinnamon (1 tsp)
• Splenda (or any sugar substitute) 
• Imitation Vanilla Extract (optional, 1/4 tsp)

I always use Nature's Own 40 Calorie Honey Wheat Bread for all of my bread needs. It's the lowest calorie bread I can find that is also wholesome and doesn't lack in taste or quality. Also, for those of you who are on WW, it's 1 SmartPoint per slice! Same exact thing goes for Blue Bonnet Light 31% Vegetable Oil Spread, which is 1 SmartPoint per tablespoon. The other ingredients you see above amount to technically 0 SmartPoints for not only their negligibly low calorie, fat, and sugar content, but also their high protein content.  In my opinion, all of these amazing ingredient substitutes are must-haves!

Now that all of that is out of the way, let's get down to business (a.k.a. the recipe itself).

1. Heat a skillet or griddle to medium-high heat and grease with 1 tbs of light butter.
2. In a bowl, combine the egg, almond milk, vanilla extract, and a small amount of cinnamon and whisk the ingredients together. 
3. Briefly soak each slice of bread in the egg mixture, coating both sides of each slice. This will only take a few seconds for each side.
4. Lay the soaked bread slices in the skillet and cook until your desired toastiness.
5. When done, drizzle the sugar free syrup over the toast along with your desired amounts of cinnamon and sugar substitute. 
6. Indulge!

Of course, you don't have to make the recipe as "skinny" as I did. Skim milk, other brands of light bread and butter, whole eggs, and various other substitutes can be made as well to suit your taste-buds and dietary preferences!

Thanks for reading, and I hope yours turns out well! I'm always open to suggestions, requests, or comments.  I hope you enjoyed the very first Skinny Cafe original recipe!