Brunchin' and Crunchin': Homemade Egg McMuffins & Bagelwhiches

Breakfast is by far my favorite food category, and I wholeheartedly believe that it can be eaten for any meal of the day. I grew up with "Breakfast for Dinner", "Brunch" before it was cool (was it ever not though?), and even a huge breakfast spread as our annual Christmas food. That's right, ham and turkey for Christmas has always sounded crazy to me! I always though you were supposed to have breakfast all day on Christmas. I looked forward to sausage balls and breakfast casserole just as much as presents on Christmas morning. 

Breakfast Blues

When we can't have our Southern favorites, however, we often stop by fast food joints like McDonald's and Chick-Fil-A and grab a quick and easy breakfast sandwich (or biscuit, but we'll save that post for later). Both of these places do have healthy options, for example both McD's and CFA have English muffin sandwiches made with egg or egg whites,  cheese, and a low-fat breakfast meat. However, these can still prove to be much higher in calories and sodium than what you could be making (and meal-prepping) at home. Not to mention much more expensive if you do it often! I could still go for an Egg White Delight and a Diet Coke from McDonald's any day, but it's SO much easier and saves so much time to make the sandwiches ahead. You can make them fresh each morning or make a bunch at once wrap them individually, and heat them up when you want them! Plus, you can mix and match types of bread (like bagels, toast, biscuits) and meat to give your breakfasts some variety.

My Recipe

I keep the fridge stocked with my favorite breakfast ingredients at all times (well, the healthy ones at least). In the picture to the left are the ingredients I used to make a yummy protein-packed breakfast bagelwhich for lunch on a workout day that required replenishing carbohydrates and high protein.

This recipe is good for any combination of meat, cheese, eggs, and bread that you choose plus any additional fixin's you desire! Here's what I use:

• Thomas 100% Whole Wheat Bagels (or Thomas Light English Muffins, Nature's Own 40 Calorie per Slice Wheat Bread, etc.)
• 1 or 2 medium/large eggs (1/4-1/2 cup liquid egg whites)
• 1 slice Velveeta Singles (or generic skim cheese single)
• 97% Lean Boneless Ham (or turkey bacon, turkey or chicken sausage, etc.)
• Olive Oil Cooking Spray (NO butter or liquid oil allowed!)

 

Let's Get Cookin' 

The cooking process is entirely up to you! I like to cook my eggs fried over-easy so that the yolk stays intact and adds moisture to the sandwich. Other people find this utterly repulsive (like my mom), and would prefer a well-cooked fried egg. I like to get the ham a bit browned on the outside in the frying pan even though its already cooked. About the time when I start the eggs, I lightly spray my bagel or English muffin with olive oil spray and pop it in the toaster so everything gets done around the same time. When its all said and done, the art begins! Arrange your sandwich to your heart's content and enjoy it fresh or wrap up for future on-the-go meals.

Nutrition Facts:

450 calories

34 grams of protein

50 net carbs

4.5 grams of saturated fat 

12 grams of sugar

This bagelwhich has the seal of approval for protein-packed workout day meal that's full of complex carbs and only healthy fats from the nutrient-rich egg yolk and ham. And I can take it to work or freeze for another time. What are your favorite breakfast recipes? Feel free to leave a comment on this post with any questions, feedback, or suggestions for future recipes and tips!

5 Principles of a Healthy Lifestyle

Hi everybody! It has been so long since I've posted, but the reasons why are all positive. Not only have I had big things happening in my personal life like getting married, graduating from college, getting a new job, and moving cross-country (you can tell I've been a bit busy!), I've also taken time to really evaluate what principals are central to maintaining a healthy lifestyle while still enjoying my favorite foods.

That being said, this post is all about my diet and why it works! When there's a plethora of pre-made "super" diets to chose from such as Weight Watchers (and other TV advertised paid plans), the Ketogenic Diet, The Paleo Diet, and so many more, it makes the decision of what is truly "right" for you really hard. I'm not knocking any of these highly rated weight-loss methods, but I will say that they're almost always short term, hard to keep up, and limit your food choices drastically.

The BEST way to maintain or lose weight permanently is to adopt a lifestyle guided by educated principals that YOU set. That means that you can make your diet as strict or as lenient as you'd like, knowing that the more strict your principals (most of the time), the more results you will see. I say "most of the time" because too strict of a diet is harmful and can lead to starvation mode (which can cause weight gain due to hormones that tell your body to store fat).

So what kind of principles do I use?

1. Set a daily goal for calories, macros, or points and TRACK them!

 

Regardless of what diet you are on, it is essential that you set a numeric goal if you plan on maintaining or losing weight. I highly recommend MyFitnessPal.com and the LoseIt! app. Both of these free applications will help you calculate a recommended caloric intake (and macros!) and log your foods each day. MyFitnessPal is what I have used the most throughout the years, and I am able to create recipes, scan barcodes, save meals and recipe ideas, and get a summary each day of how I've been doing. The app also connects to a Fitbit, Apple Watch, Apple Health, and a few other devices.

Alternative: If you absolutely refuse to do this (like my husband), you may skip this principal and still be successful if you stick to the other principals and have good judgment when it comes to portion sizes and overall food intake each day. I have several friends who do this as well, but most of them work out daily and require higher caloric intake anyway. I don't recommend this if you're new to adopting a healthy lifestyle unless you want to start small and start tracking later.

Disclaimer: it is OK to have a cheat meal every once in a while! I typically save one day a week for a meal out with my husband so that I can have something I love, regardless of how fatty or "loaded" it may be. I still recommend tracking this so you're aware of its impact and don't have these cheat meals too often or go on a binge!

2. Choose foods that are:

 

• High in protein
• High in fiber
• Low in sugar
• Whole wheat or whole grain
• Low in saturated fats (or choose "healthy fats")
• Not heavily processed (or at all)
• Low in calories

This is what I have found to be by far the best possible combination for a healthy and balanced diet that cuts out the things that cause weight gain. This principal makes grocery shopping easier when you have a mental checklist to go off of when you're reading that label.  Notice that this checklist is also very macro-based.

If you're new to "macros" or macro-nutrients, they comprise the three basic molecules in food that provide us with nutrition: protein, carbohydrates, and fat. Protein is always in good light, however both carbohydrates and fats get a bad rap for weight gain - but don't we have to have them? Unless you're on the ketogenic diet which takes out carbs almost completely (not recommended), YES! So its in your hands to make smart choices when it comes to these. Luckily, a lot of research has been done on this subject and we've learned that good fats come from things like eggs, certain vegetables, meats, legumes, etc. Also, we know that the best carbs to consume are ones that are whole wheat, whole grain, or that come from fruits and vegetables - these are also the same carb-rich foods that are high in fiber!

3. Plan your meals ahead!

 

This is so important. The more that you plan your meals ahead, plan what healthy ingredients to get at the store, and even track your meals in advance, the more results you will see - I promise. It is so easy to come home, not know what to cook, and simply pop a frozen pizza in the oven or run out to get fast food. This is okay sometimes, but you definitely don't want it to be a frequent occurrence. And for many of us, I'm afraid its the norm.

Before I go to the grocery store each time, I sit down and plan out what meals I want to make for lunch and dinner for the week and make a list of what I need to get to make them happen. This really alleviates stress when its time to decide what's for dinner, and honestly I think the whole pre-planning process is fun! Some nights before bed or when I have a break in the morning, I'll even track in MyFitnessPal what I plan to eat that day. It helps me "stick to the menu" and be more aware of my portion sizes. I definitely recommend tracking your meals before you eat them - it also avoids the "wow, I had no idea that would be so many calories / fat" freakout that can easily happen if you wait to track your food until after you've eaten it.

4. Eat (healthy) snacks!

Diets can be rough, and honestly three meals a day with nothing in between doesn't cut it for me. I eat at least one snack a day, but I make sure that unless its a special occasion, I stick to my delicious and healthy snack menu.

Here are some of my favorites:

• Apples & Peanut Butter
• One/Two Boiled Eggs
• Corn Tortilla Chips & Salsa (watch those portion sizes!)
• Celery & Ranch Dip
• Protein/Granola/Fiber Bar
• Light Smoothie
• A Small Salad
• Banana & Peanut Butter
• Yogurt with Fruit
• Two/Three Cuties (clementines)
• Pickles (if that's your thing; its definitely mine)
• FiberOne Brownie
• Halo Top ice cream

See? None of these should make you cringe (unlike some strange kale and quinoa snacks I see on Instagram)!

Pro Tip: put unhealthy snacks like potato chips on the highest shelf or save them for a cheat day. You can have them in small amounts if you'd like, but I have control issues when it comes to chips so I have to take extreme measures that require a either step-stool or admitting to my tall husband that I'm succumbing to my potato chip craving.

5. Incorporate exercise into your weekly routine.

 

If you're anything like me, this can be the hardest part. Not only do we live a busy life between school or work and day-to-day tasks at home, but when we do get free time, the last way we want to spend it is sweating. However, if you really push yourself to do this dreaded task a few times a week, it will stop being dreaded and start being enjoyable! You'll get used to the routine and crave that stress-relieving free feeling of being in the gym or on a run. Think of this is your getaway. You can get out of the house, have an hour or so to yourself to clear your mind, listen to music, and know that every move you make is bringing you closer to the body or fitness level you desire. Not only that, but you'll even start to notice changes in your daily moods, how well you sleep, and your energy levels during the day. Having a routine that involves some level of physical activity is truly essential to having a healthy lifestyle and supplementing your diet.

Choosing to be active and incorporate fitness into your daily or weekly routines has another two incredible perks for us dieters: weight loss / muscle tone will be accelerated, and (optionally) you can incorporate more calories into your day to replenish the energy you exerted during your workout.

Additional perk: cute gym outfits! 

I know, I know. Joining a gym or running around your neighborhood early in the morning isn't for everyone - and busy parents, late-workers, and the struggling college student can't always find the time to do this and that is OK! If you don't have the time or have injuries that prevents you from being active, adjust your daily caloric intake accordingly and know that little to no exercise means that you have to push even harder with your diet. I also recommend looking up some ways to burn calories and avoid being sedentary (or talk to your physician) if this is your case!

Other Rules and Principles are up to YOU!

 

With basic ideals such as my 5 Principles of a Healthy Lifestyle, you can add your own rules and personalize your plan so that it is even more strict (or make modifications if you're struggling).

For example:

• Limit yourself to whole wheats/grains only
• No eating after 7pm
• Set macro goals in addition to calorie/point goals
• Go to the gym 3-4 times a week
• Add a paleo/vegan/keto approach
• Cheat meal only once a week/month / every two weeks

 These are just examples, so no need to feel that they are necessary! This part is all about you and what you want your diet to be. The great thing about my 5 Principals of a Healthy Lifestyle is that it fits well with almost any commercial diet because the principals all focus on what your body needs in order to cut back on calories and promote wellness.

Please feel free to ask me any questions, leave a comment, or email me. I would love to know what you would like to see on Skinny Cafe! (:

The Secrets to Skinny

❤  Welcome back to Skinny Café! Some really exciting things are happening in my life right now. Not only am I engaged to my amazing fiancé and am living and working in a big city, but I am also revamping my food blog into a full blown healthy lifestyle blog! This may or not be an addition to “The Wedding Dress Diet” ❤

 

P.S. I didn't go from horribly self conscious to wearing a size 2 Lilly Pulitzer dress by just eating my "skinny" meals. Although my diet was and is a HUGE component, there are other secrets I'd love to share as well!

What does this mean?

Glad you asked. This means that instead of having purely recipes and a few product reviews here and there, I want to expand into the world of fitness and general healthy eating tips. You can eat as many “fat free” or “sugar free” foods as you want and still not see the kind of changes in yourself you really want to see. Well, there are many many reasons for that! This goes for just simply counting points or calories too. There are so many aspects of maintaining a healthy lifestyle and I want to help you do just that.

Have you ever lost a good amount of weight and then hit that dreaded "plateau" that no matter how much you cut back on calories, carbs, or fat , you just can't seem to get past? Well, did you know that there's more to leading a healthy lifestyle than fixing your diet? I know, I know - that's the last thing many of you wanted to hear. However, I'm here to tell you that its easier than people say it is with the right guidance and proper plan - and its just what you need to get over that dreaded plateau.

 

What makes this blog different than any other health, food, or fitness blog? 

 

Have you ever noticed that it seems like the standard skinny or fit woman on any show or blog seems to have all the time in the world on her hands? What about all these recipes that are basically nothing more than kale, avocados, and a surplus of other foods no one really wants to eat for every meal?  Where’s the burritos, the sandwiches, the burgers, the chicken, the casseroles? Nonexistent it seems, I can tell you that! This blog aims to find healthy and wholesome alternatives to the common ingredients that make these foods so “bad” and turn them into protein packed low fat treats that are sure to fit into your diet. In addition, it aims to cater to the working woman or college student who has little time to spend hours in the kitchen prepping healthy meals.

Don’t even get me started on cardio. How does everyone seem to find time to get out for a 45 minute run every other day if not more? Do they not have school, work, families, sleep, or anything else to worry about? Sheesh! Unfortunately, when it comes to personal fitness, making time is a necessity. However, there are most definitely alternatives to this daily steady-state cardio routine that tales up so much time and often for very minimal results. In fact, there are better options altogether that not only are more effective for burning the optimal amount of calories, but also insure that your body is working to its fullest. Ever heard of HIIT (High Intensity Interval Training)?  If you haven’t, be prepared for a whole segment on HIIT coming soon. This method is promoted by numerous credible sources included BodyBuilding.com, LIVESTRONG, and multiple other fitness blogs. Its commonly referred to as the best training for weight loss as well as the best stamina booster.

One more thing: It’s OKAY to be a hippie! Go for the whole grain, whole wheat, cage-free, antibiotic free, organic, and/or non-refined foods as much as possible! This isn’t a requirement by any means, but if you’re in this for more than just weight loss and for an overall healthy lifestyle as well, it’s important to consider what you’re putting in your body. Many of these things, however, actually can also aid in weight loss. Whole wheat/grain products are unrefined and are made of complex carbs, or “slow carbs” (as Tristan’s dad would say) that are used by your body rather than easily converted to sugar or fat.  These types of carbs also usually have more fiber which is essential for dietary health. In addition, avoiding chemicals found in many refined foods as well as meat that’s been harvested from hormone or antibiotic injected animals can help balance out your body’s natural chemistry – and as a bonus, you know the meat you’re eating was much less likely from an abusive farm (which is why I always go cage-free!).

 

 

So, that was a long rant.

However, I truly hope that you enjoy the soon-coming new additions to the Skinny Café! I am ALWAYS open to suggestions, new products, or tips that I can incorporate into my blog as well.  In fact, I have to give a huge shout-out to my friend and sorority sister, Sarah Williams, for always giving me new ideas. She should have a page of her own on here to be honest.  

Got a transformation story?

I want to hear it! Tell me what you did, how you did it, and anything else you’d like to add. I’d love to even start a segment where people gave their own advice about what worked best for them! Leave a comment, shoot me an email, or message me on Facebook!

https://www.facebook.com/theskinnycafeblog/

The Wedding Dress Diet

I Said "Yes"! 

That's right! It finally happened, and I can't wait to start the rest of my life with my best friend. There's most definitely a wedding website coming with our story, so I won't go on and on just yet. However, I have to say how excited and blessed I am to have met this amazing person I call my fiancé. From loving him to loving his caring family with whom I'm living this summer, I am the luckiest and happiest girl in the world. So, what now? It's wedding planning time!

If you know me, you know how much I LOVE weddings. If it was up to me, I'd be a professional wedding planner as my career (and I still haven't given up on that dream!). But what many people forget about when it comes to planning a wedding is planning your diet leading up to the wedding. Almost every bride wants to look back on her pictures and feel like she was at her most beautiful - her dress, her hair, her makeup, and her body. Well, I'm the exact same way. In fact, I'm excited to step up my game, perfect my diet, and hit the gym leading up to the day of the wedding.

So What's the Wedding Dress Diet?

 When I think of the perfect wedding dress body (which mind you is different for everyone!), I imagine myself thinner and more toned. SO, what does reaching these goals entail? Here's my plan:

• Follow a diet plan that allows for ALL food groups while limiting foods high in saturated fats and sugar, limiting highly processed foods, and increasing the amounts of lean proteins, veggies, and fruits. 
• Log food daily, whether it be by calories, macros, or a "Points" system. Allow for a cheat day or cheat meal once a weak (this keeps yourself happy and allows you to look forward to your favorite foods while also allowing your metabolism to rev up. Cheat days are O K A Y!)
• Follow a fitness plan that includes full body workouts. This means 3-4 days a week of cardio and muscular training. For me, this means toning up my arms and legs while thinning out my midsection. 

What am I giving up?

These are the main rules, but what's the catch? Surely I must do some sort of diet that strictly limits carbs or is entirely organic. Why don't I cut out red meat and bread altogether? Well, I'll tell you why. One thing I want for myself is not not only be thin and toned, but to also be happy. To me, happiness is bread. Happiness is occasionally indulging in a bacon cheeseburger with french fries. And that is OKAY. Not only because I want an occasional special meal that I love, but also because diets that entirely restrict your food choices and never allow for a cheat day (such as the keto diet) train your metabolism to only digest certain foods and to reject others - a.k.a. make yourself sick or gain weight back immediately after indulging after a long time period without a cheat meal. Having a reasonable cheat day every week or two weeks keeps your metabolism and your body in check. For example, when I went to the beach this spring and had nothing but fried seafood, pizza, and ice cream for nearly a week (and gained a couple pounds in the process), I came home and dropped 4 to 5 pounds in two weeks simply because once I reverted back to my dieting habits, my metabolism was kicked into high gear.

Time to Get Cookin'

You all know by this point that more than anything, this blog is a platform for me to share my best recipes, product reviews, and diet tips that help me stay happy and healthy while also losing a few pounds in the process.

So my new theme and my new journey is now 100% geared towards my big day. Really and truly, I think it's great to have this mentally going into any diet!

I can't wait to start sharing even more of my ideas and recipes with you all. Stay tuned for more recipes and engagement adventures, and feel free to send me any suggestions!

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! 

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 "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!

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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 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!