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! (:

10 Products You Need On Your Grocery List ASAP

****This is in addition to the healthy products you should already be buying such as fruits and veggies, lean cuts of meat, and other generally healthy and essentially skinny items!****

Disclaimer: while some of these photos are mine, I have also included other examples that best represent these products either from their brand name's source or creative commons!

 

1. Almond Milk

A few years ago, my friend introduced me to an entirely new concept to me - almond milk. I was so skeptical at first, but decided to try it. After all, I hated regular milk unless it was in cereal or in extremely small doses. Now, I can't function without it! If you haven't noticed already, almond milk is a key ingredient in numerous recipes of mine. It has little no fat, has no chance of hormones commonly found in dairy milk, and has a rich and sweet taste that is oh so delicious.

Here's a short list of just a few of many things I've made using almond milk:

• Smoothies
• Milkshakes / Protein Shakes
• Cookie/Cake/Brownie Icing
• Instant Jell-O Pudding
• Café Lattes, Frappuccinos, Iced Coffee
• Hot Chocolate
• Bread Pudding
• Cobblers, Cakes, and Muffins
• Oatmeal
• Egg-less Cookie Dough

Almond milk makes a huge difference when it comes to the fat content and calorie count of these dishes - especially when you buy a reduced sugar or unsweetened version. It's also loaded with calcium - many brands have more calcium than a serving a dairy milk.

I can definitely say that my favorite brand is Almond Breeze, and I either purchase the Reduced Sugar version (Vanilla) or an unsweetened Vanilla version (30 calories!). If you're new to almond milk, I definitely recommend keeping to the sweetened versions first! The unsweetened versions are better for cooking when you plan ton use an additional source of sugar or sweetener.

Seriously, throw this in your shopping cart ASAP. Did I mention it stays good much longer than milk does?

2. Rotisserie Chicken

Winner winner chicken EVERYTHING. Just about every grocery store sells freshly made whole rotisserie chicken and there are SO many things you can do with it! I get one of these almost every week because so many of my favorite quick meals are made with one of these guys.

Here are some of my favorite things to make using rotisserie chicken (aside from just eating it plan or dipping in my favorite hot sauce or BBQ sauce!):

• Pulled Chicken Sandwiches
• Chicken Quesadillas/Tacos
• Sheet Pan Fajita Nachos
• Skinny Buffalo Chicken Dip (click for link!) (picture ->)
• Chicken Alfredo
• Light Caesar Salad
• Loaded Barbecue Baked Potatoes
• Stuffed Peppers

If you don't regularly buy rotisserie chicken, you are seriously missing out on EASY and CHEAP dinners that are high in protein and low in fat! Walmart has incredible ones and they're  typically only $5 for a whole chicken.

3.  Light & Fit Greek Yogurt

 

I LOVE Greek Yogurt! Not only is it delicious, but certain brands make incredibly tasty flavored Greek yogurt that is high in protein and low in carbs and sugar. I've inspected almost all the brands at the store, and my favorite has been and will always be Dannon Light & Fit GREEK! I have a container of my favorite flavor - Strawberry Cheesecake - every other morning before work (with some cinnamon toast on the side). This brand beats all of the others when it comes to calorie count, fat content (most Greek yogurt is fat free by design), sugar content, amount of carbs, and being high in protein. Its the perfect combination and one container is only 80 calories! This brand also has Light & Fit Greek Smoothies, which are the perfect post-run drink and treat!

Also, from the same brand, you can by large tubs of Light & Fit GREEK Yogurt to use in smoothies or other desserts, or to eat by itself with some granola or fruit topping! The most common flavor is vanilla, but there are a few other flavors as well. Be sure to look at the Nutrition Label to be sure you're picking out the right one! These can be tricky and easy to buy the wrong thing.

Mix with almond milk, fruit, protein powder, or many many other options for an amazing smoothie, dessert, or whatever other creation you desire! Remember my Very Berry Yogurt Bark?

5. Panko Breadcrumbs

Another must-have in my kitchen! Panko breadcrumbs are the PERFECT alternative to fried crust on chicken, fish, pork-chops, and more. If you've ever used Shake'N Bake, this is essentially the same thing except you can buy it in bulk and for less money, mix in your own seasonings, and its typically much lower in sodium or other unnecessary ingredients!

The picture from above is one of my personal favorites - Parmesan Panko Crusted Tilapia. By adding some Parmesan and garlic salt to the already Italian seasoned Panko crumbs, I end up with delicious and crispy "fried" fish.

Another favorite is my Skinny "Fried" Chicken Nuggets (click here) which are basically my "copycat" Chick-fil-A nuggets (see picture to the right)! These are delicious, tender, and easy to make. And SO satisfying.

And now, we have beautiful inventions like Air Fryer that make Panko-crusted foods even crispier! Just the other day I coated tenderized chicken breasts in Panko breadcrumbs seasoned with paprika, onion powder, and garlic, threw them in the air fryer and BAM. Instant dinner and a packed lunch for my hubby for the next day.

5.  PB2 - Powdered Peanut Butter

This is by far one of the BEST discoveries I have ever made! My cabinet stays stocked with both the regular and the premium chocolate PB2 at all times and here's why: it taste's exactly like the real thing but has a FOURTH of the calories and a TENTH of the fat.

The concept is simple. Mix two tablespoons of PB2 powder with one tablespoon of water until creamy for the consistency of real peanut butter, OR....mix the powder into desserts and smoothies, make it more runny and drizzle over ice cream (like Halo Top!)...the possibilities are literally endless. Here's what I have made using PB2 (and there's SO many more ideas out there):

• Peanut Butter Toast
• Peanut Butter Pie (pictured above ^^)
• Fruit Dip
• Peanut Butter Oatmeal
• "Reese's" Smoothie (pictured right -->)
• Apples & Peanut Butter
• Peanut Butter Cookies
• Peanut Butter Waffles

6. Skim or Velveeta Cheese Singles 

Okay, who doesn't use single slices of cheese? This is essential. The mistake that people make
however is that they simply grab the same cheese they've been eating for years without checking the nutrition label. I have stood in the cheese isle for honestly way too long - long enough for people to stare at me strangely while I check each individual label as I search for the best cheese for my diet.

I use cheese singles almost every day. From breakfast sandwiches to melting them over broccoli or chicken, these little suckers are diet essentials - but only if I buy the right ones!! I swear by two particular types: Kraft Skim Cheese singles (pictured on the right on one of my BBQ Turkey Burgers), and Velveeta Singles! I really don't think I could survive a diet without these.

Here's what I use them for:

• English Muffin Sandwiches
• Bagel Sandwiches
• Cheeseburgers / Turkey Burgers
• Chicken Sandwiches
• Melted over Broccoli 
• Cheese Toast
• Melted over chicken
• Grilled Cheese
• Cheesy Eggs
• Cheesy Mashed Potatoes

7. Smart Balance Light Buttery Spread

There are SO many reasons why this product is on this list and a perfect butter substitute for almost everything. Full fat stick butter may take the cake (pun intended) when it comes to baking decadent desserts, but that doesn't mean that you should use the same fat-stick for your toast, pasta dishes, and other daily uses. And yes, I said fat-stick! That's exactly what it is and unless you're on a ketogenic diet or baking without regard for fat and sugar content.


Smart Balance Light Buttery Spread (the Flaxseed Oil version is my favorite but Olive Oil is great too!) is 50% less fat and calories than butter or stick margarine. It's full of flavor and melts beautifully on warm toast, in pasta dishes, makes delicious french toast, and even works in some baking!


A tablespoon of Smart Balance Light Buttery Spread clocks in at only 50 calories, 5 grams of fat, and only 1.5 grams of saturated fat. It's extremely natural and even dairy free! My mom calls it "Jesus Butter" for obvious reasons!

8.  Thomas Light English Muffins & Whole Wheat Bagels

Perfect segway from Number 4! And I actually JUST had a post about sandwiches you can make with these products (click here to read)! Thomas Light English muffins are incredibly delicious and only 100 calories each. They're also packed with fiber and are multi-grain. Same goes for the bagels - higher in calories but SUPER filling and great for a workout day or for lunch or dinner. There's a lot you can do with both English muffins and bagels too! Breakfast sandwiches (egg McMuffin style) are my favorite, but you can also make delicious mini pizzas, or just have them plain with cream cheese or jam!

Honestly, these sandwiches keep me SO full. I can eat one at 7AM and not be hungry until noon. My ideal combination is a slice of either Kraft Fat Free Skim Cheese or a Velveeta Single, some breakfast meat, and a homemade egg patty made with either one cage free egg or Egg Beater's (egg whites). On busy days, I go without the egg and just have the meat and cheese muffin.

Even without the egg, this entire sandwich is 200 calories (using Velveeta) and has 14 grams of protein, 8 grams of fiber, and only 2 grams of saturated fat. Its the perfect healthy breakfast and I eat this literally every other day! I alternate between these heart healthy sandwiches and the already-mentioned Strawberry Cheesecake Greek Yogurt with cinnamon toast!

See my last post, "Brunchin' and Crunchin'" for more information about these breakfast sandwiches including a recipe using Thomas Whole Wheat Bagels!

9. Halo Top Ice Cream

Okay so I have an entire product review post about Halo Top ice cream as compared to other popular brands because it is THAT amazing. It absolutely tastes like the high calorie brands but has incredible benefits and almost no calories or fat. Click here for the full review!

And in case you don't feel like reading an entire other post, check out this fab nutrition label for one of my favorite flavors, Peanut Butter Cup:

Read it and WEEP with joy! Want to that compared to Ben and Jerry's?? (spoiler alert: this may bring intense sadness if you've indulged in Ben and Jerry's on multiple occasions):

It's over FOUR TIMES more calories, almost NINE TIMES as much fat (and 14 grams of saturated fat),  over TWICE as many carbs, and FIVES TIMES more sugar!! It may be okay for a rare treat, but if you want to have a cup of ice cream a couple times a week or more, you better be hopping on the Halo Top train and fast!

10. "Grilled and Ready" Chicken

!! Busy student/mom/office worker alert !! Whether you go with Grilled Chicken Breast Fillets, Fajita Chicken Strips, or Grilled Chicken Strips, there are SO many ways to create healthy meals that are low in fat and packed with protein and flavor! These products are found in the frozen meals section and come with enough chicken for several servings. Tyson, John Soules, and general brands are all great options for these!

Thaw out or warm up the amount of chicken you want, and bam. "Grilled and Ready" just like that package says! Of course, homemade chicken without preservatives is always better, but if you're low on time or need quick meals for work, these products are perfect. Look for these products ASAP and make meals like this:

• Grilled Chicken Salad with Light Dressing
• Grilled Chicken Sandwich
• Chicken Quesadillas
• Chicken Alfredo
• Pita Fajita (pictured right -->)
• Chicken Gyros
• Chicken with Vegetables
• Chicken Wraps
• Chicken Fried Rice
• Burrito Bowl 

See that "Pita Fajita" of mine on the right? Easy as 1-2-3 for a quick in-office lunch. Using a Joseph's whole wheat pita (4 net carbs!), John Soules Fajita Chicken Strips, one Velveeta Singles slice, and a bit of Velveeta Shredded Cheddar, I have deliciously spicy quick Pita Fajita (its a bit more of a burrito, but Pita Fajita sounds cooler). If I had more time, I would've added peppers and onions like a real fajita!

 

That's It! What are your essential grocery list items?

Are there products that you absolutely can't live without? What are they? Drop a comment below, email me, or comment on Facebook or Instagram (@the.skinny.cafe) with your suggestions, comments, or questions!

Skinny Chocolate Chip Waffles

Skinny Chocolate Chip Waffles - Can it be???

Yes. Yes it can.

These waffles changed my life. They may be not be an everyday thing, but they are perfect for that weekend brunch where you don't want to go overboard with calories / sugar / Smart Points, etc. One day, I couldn't stop craving waffles. Not just any waffles, but good ole buttery sugary chocolate chip waffles with maple syrup. Is there any way I can do that without committing diet suicide? I really didn't think so, but when I set my mind on something, that thing becomes my mission.  In this case, a very delicious mission.

So here's how these skinny missions go: I go to Walmart (yes, I'm a Walmart girl) with my mom's Weight Watchers app or MyFitness Pal and start scanning. I went to the pancake/waffle mixes and scanned every single brand and type until I found the lowest point / healthiest option and bought it (I ended up with Hungry Jack Buttermilk Mix). I went to the chocolate chips and did the same (I ended up with sugar free Hershey's).  The catch, however, is that the Hungry Jack waffle recipe calls for large eggs and vegetable oil. Both of those things can add quick points to a recipe, and there are definitely healthier options! So, I opted for Egg Beaters (liquid egg whites that come in a carton and can be measured to match regular eggs), and a healthy oil substitute of Extra Virgin Olive Oil. I also use a sugar free pancake syrup. All of these combine to make the lowest point / calorie chocolate chips waffles possible!

Let's Compare...

One serving of my skinny chocolate chip waffles (1/3 cup of liquid mix) is 280 Calories, 7 grams of Sugar, 3 grams of Saturated Fat, 7 grams of Protein, and 9 WeightWatchers Smart Points.

A regular Hungry Jack recipe without my skinny substitutions and regular chocolate chips and syrup (1/3 cup of liquid mix) is 385 Calories, 26 grams of Sugar, 3 grams of Saturated Fat, 6.6 grams of Protein, and 15 WeightWatchers Smart Points

Sooo you can see a pretty bug difference with some simple substitutions! Here's a recap of what I used:

What it takes:

• Hungry Jack Buttermilk Pancake and Waffle Mix
• Hershey's Sugar Free Chocolate Chips 
• Sugar Free Pancake Syrup
• Extra Virgin Olive Oil
  

  What to do:

  1. After purchasing the mix, take note of the instructions on the box for appropriate measurements.
  2.  Replace vegetable oil with extra virgin olive oil and eggs with the equivalent measurement of Egg Beaters.
  3. After mixing thoroughly, add the desired amount of Sugar Free chocolate chips (the nutrition information suggests 1 Tbs) to the mix and proceed with the directions on the box.

    

   

   And voila! There you have it. Skinny Chocolate chips waffles!! Top with Sugar Free syrup and serve with turkey bacon if you're so inclined! 

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 "Fried" Chicken Nuggets

Crispy Chicken Nuggets 

This recipe is the perfect fix for those days when all you can think about is fried chicken. For me, I crave Chick-Fil-A nuggets several times a week and usually only indulge once a week on what Tristan coined "Chick-Fil-A Wednesday". These nuggets may not be fried in peanut oil, but they're coated in delicious seasonings that are so reminiscent of fast food fried chicken that you won't even dream of cheating on that diet you're on.  Don't waste a cheat day; have these amazing chicken nuggets on a regular calorie counting, point-counting, macro-counting day!

What's the difference?

Normally, this is where I would bash the real deal nuggets from Chick-Fil-A and compare them to mine. But let's be honest, Chick-Fil-A calories are The Lord's calories and I will not defile them today. Instead, let's compare them to Wendy's.  I love Wendy's, but I'd rather throw them under the bus ya know?

One 10 piece serving of Wendy's Crispy Chicken Nuggets is 450 calories, 32 grams of fat (7 grams saturated fat), 23 grams of protein, and 13 Weight Watchers SmartPoints.

My 11 piece serving of Skinny Crispy "Fried" Chicken Nuggets is 350 calories, 7 grams of fat (1.4 grams saturated fat), 50 grams of protein, and 6 Weight Watchers SmartPoints.

Whoah okay. I just halved Wendy's SmartPoints. And the Protein? That's a bit concerning considering it's almost the same amount of chicken! Chicken is meant to be very full of protein and this recipe definitely gets you the protein that your body needs without loading up on fatty oils at the same time.  So let's get down to business.

 What you'll need:

For 5 servings (10-11 nuggets per serving):

• 1.5 lbs of boneless skinless chicken breasts
• 1/2 cup Egg Beaters (or 2 regular eggs, beaten)
• 4 oz (in weight) of regular Panko breadcrumbs
• 3 tsp (more or less) of Paprika
• 3 tsp (more or less) of Cajun Seasoning
• 3 tsp (more or less) of Ranch Seasoning
• 2 tsp (more or less) of Garlic Salt

 

The Recipe

1.  Preheat oven to 425 degrees
2. Cut chicken breasts into nugget sized pieces - I was able to get about 55 nuggets, but this can vary depending on nugget size.
3. Prepare two bowls: one with the liquid egg, and another with the mixture of Panko and all seasonings. Please feel free to adjust the suggested servings of seasonings! It's all about your taste buds.
4. Transfer the raw chicken pieces into the egg batter (best if done in small groups, I did 5 at a time) to soak. Then, transfer the egg coated pieces into the Panko and seasoning bowl and toss to fully coat each piece in crumbs.
5.  Using a large cookie sheet or baking pan, align the coated nuggets so that none overlap. However, they can be very close to one another.
6. Once your pan is full of the soon-to-be-delicious chicken nuggets, set in the oven for 15 minutes.
7. When done, sprinkle any additional seasonings and serve with your choice of side and sauce!(I chose mashed potatoes and a light honey mustard dipping sauce) 

And there you have it - almost Chick-Fil-A crispy chicken nuggets that are delicious and half the guilt of regular fast food chicken nuggets!

 

ENJOY!

1. 
   

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

Skinny Shrimp Scampi & Ranch Seasoned Potatoes

Skinny Shrimp Scampi & Ranch Seasoned Potatoes

This dish you can't go wrong with. It's incredibly easy to make, and tastes like you just ordered straight from your favorite seafood restaurant. Okay, maybe not exactly, but its as close as you can get without going to the gulf.

Every time I go to the beach, particularly Orange Beach in Alabama, I make it a number one priority to visit The Original Oyster House in Gulf Shores and order Shrimp Scampi (a double order if we're being honest here). I can't compete with their delicious gulf shrimp and probably fully loaded recipe, but there is a quick and easy way to get a close but skinny version!

Quick facts: This entire meal, potatoes and all, weighs in at a mere 410 calories and 10 WW SmartPoints! Here's the breakdown. One serving of Skinny Shrimp Scampi is approximately 185 calories and only 4 WW SmartPoints. This is due to the light butter and cheese as well as the high protein/low calorie count of the shrimp. One serving (about half of a 12 oz potato) of the potato wedges is 225 calories and 6 WW points! If you're like me and want ketchup alongside your meal, add 1 to 2 points depending on brand and type! I like to use Heinz Low Sugar Ketchup, which is only 1 WW SmartPoint per 2 tbs.

So first off, lets talk about these potatoes. If you become a consistent follower of my blog, you'll see several variations of the same oven-fried potatoes in different shapes and forms. For this meal, I chose to do mini potato wedges; however, I often will use the same ingredients to make oven-fried french fries as well. Here's the important part: if you're on any kind of diet (except a crazy low carb diet), these potatoes are your best friend. For the same amount of calories that you can have a baked potato with a small amount of butter, you can have a plate of french fries or potato wedges.

How? No hot oil. No grease. No extra breading. No tricks. Here's the trick:

 What you'll need (4 servings):

• 2 large raw potatoes (I prefer russet)
• Dry ranch seasoning (desired amount)
• Extra Virgin olive oil (1 tbs)

 That's it. Three ingredients and you're ready to roll!

1. Preheat oven to 450 degrees.
2. Cut the potatoes into the desired shape (wedges, fries, etc.)
3. In a large microwave-safe bowl, add the potatoes and olive oil. Toss to coat potatoes in the oil.
4. To soften the potatoes, put the bowl in the microwave for approximately 1 minute. Remove the bowl from the microwave and toss potatoes again.
5. Add the desired amount of ranch seasoning to the potatoes and toss to coat.
6. On a cookie sheet or baking pan, line with parchment paper or aluminum foil or spray generously with cooking spray. Spread potatoes evenly on sheet. (If you use parchment paper or aluminum foil, I still recommend a light coat of cooking spray)
7. **May vary! Set in oven for approximately 45 minutes. Check often, especially after the 30 minute mark, to ensure that your potatoes reach the desired finish without getting too done. 

Now for the main course. Luckily, the shrimp can cook at the same time as your potatoes at 450 degrees! However, it won't take near as long to cook the scampi as it takes the potatoes to cook.  You'll want to set the scampi dish in the oven when you think there is about 10-15 minutes left for the potatoes. Then, hopefully all the components of your meal will be ready at the same time! Here's what you'll need for 4 servings of the scampi (**note: all of this can be changed by your preference! Like it cheesy? Add more cheese! Want a bigger serving? Use more of everything!):

• 1 bag of frozen jumbo shrimp (or fresh shrimp from deli)
• 4 tbs light butter (I use Blue Bonnet Light)
• 1/2 cup fat free (or 2%) shredded cheddar cheese
• 4 tbs grated Parmesan cheese

 Here's how it's done! Again, this is extremely abstract. Change this accordingly to your taste-buds!

1. If the oven isn't already hot from the potatoes, preheat to 450 degrees. 
2. Optional: remove tails from shrimp for easy eating
3. Combine desired amounts shrimp, butter, and shredded cheese in a deep glass baking pan. Order doesn't matter (it all will melt and combine over the shrimp!).
4. Bake for 10-12 minutes or until done.
5. Top with grated Parmesan cheese. 
6. Serve with potatoes and low-sugar ketchup!

And there you have it - a skinny seafood feast from your home! Don't forget that potatoes recipes. You'll be wanting to have those or something similar with several different types of meals! Feel free to comment or email me with any questions or requests. Thanks again for reading! 

Three Layer Baked Spaghetti

Three Layer Baked Spaghetti

So this started out as an experiment inspired by a full-fat-full-everything Pinterest recipe, and ended up being one of my favorite Skinny Recipes so far.  On most any diet, baked spaghetti is thought of as a big no no. Saturated fats from the red meat, carbs from the spaghetti, loads of fat from all the cheeses...well luckily, there are alternatives!

Disclaimer: If you are against carbs, this might not be the place for you. After months of a no-carb "ketogenic" diet that ended in the worst stomach pain and hypoglycemia I've ever had, bread and pasta has become my best friend. Another disclaimer: I've lost more weight and had more energy on this wholesome diet than any carb-restricting diet I've ever done (and there's been quite a few).  If you care to hear more about my history with diets, check out The Skinny Cafe Story page!

Back to the spaghetti. This dish made my pasta-loving, cheese-loving, and healthy-loving heart jump for joy. After doing some research, I found out that most store-bought baked spaghetti or baked spaghetti recipes are somewhere between 490 and 570 calories per serving, and between 17 and 19 Weight Watchers SmartPoints. Thee dishes are typically made with full fat cheeses and ground beef. How does my recipe match up?

One serving of my Three Layer Baked Spaghetti is roughly 295 calories, or 11 Weight Watchers SmartPoints. That's about 60% of the original recipe's calories all thanks to a few ingredient substitutes. Here is what you'll need for 10 servings:

• Dreamfield's Spaghetti Noodles (16 oz)
• 90% Lean Ground Turkey (1 lb)
• Low Fat Ricotta Cheese (2 cups)
• Blue Bonnet Light Vegetable Oil Spread (5 tbs)
• Kraft Natural Fat Free Shredded Mozzarella (2 cups)
• Kraft Natural Fat Free Shredded Cheddar (1 cup)
• Reduced Fat Grated Parmesan  (1/3 cup)
• Ragu Old World Style Sauce, Flavored with Meat (1 jar)
• Egg Beaters (or any egg whites) (1/2 cup)
• Medium Sized Onion (optional, 1 onion)
• Italian Seasonings (1 tsp)
• Steak Seasoning (optional)

Dreamfield's Pasta is a brand of pasta that you can find at almost any store including Walmart. It is typically 2 SmartPoints less than other brands such as Barilla and Great Value, and its considered a "Carb Smart" pasta for those of you who try to cut back at least a bit on carbs.  The cheeses listed above can all be found at Walmart, but the fat free cheeses you have a hard time finding outside of Walmart. For any recipe that normally calls for ground beef, I try to do ground turkey instead. If you're not used to this or are turned off by the idea of turkey, a super lean pound of ground beef will do just fine! Here's how its done:

1. Cook the spaghetti as usual in boiling water. Meanwhile,  cook the ground meat and onion (optional) in a skillet over medium-high heat until done. (Optional: add steak seasoning to flavor meat)
2. When the meat is nearing perfection, add the spaghetti sauce and any additional seasonings into the same skillet and stir. 
3. In a large bowl, mix the eggs, butter, and Parmesan cheese. When the spaghetti has been drained, add the noodles to the egg mixture and toss to coat.
4. In a greased baking dish, place half of the spaghetti mixture and top with half of the ricotta cheese, half of the skillet spaghetti sauce, and half of the shredded cheese. Repeat these layers once more.
5. Cover and bake at 350 degrees for approximately 30 minutes. Uncover and bake for 10 more minutes or until cheese is melted.
6. Voila! Delicious guilt-free baked spaghetti for 10. 

As usual, you don't have to make the recipe as "skinny" as I did.  2% cheese , other brands of pasta, spaghetti sauce, and light butter, whole eggs, and various other substitutes can be made as well to suit your taste-buds and dietary preferences!

Thanks for reading! I'm always open to suggestions, requests, or comments.  Feel free to comment or email me!