Chicken Parmesan Rolls

*Serves 4

Per Serving: Calories 259, Protein 27g, Total Fat 4.5g, Carbs 28g, Fiber 1.5g

Ingredients: 

• For the dough:

• 1 cup all purpose flour, plus more for dusting (5 oz)

• 1 1/2 teaspoons baking powder

• 1/2 teaspoon kosher salt

• 1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid

• For the filling:

• 8 ounces organic grilled chicken breast, sliced

• 1/2 cup marinara sauce

• 3/4 cup shredded part-skim mozzarella cheese

• For the egg wash:

• 1 large egg

• sesame seeds

Instructions: 

• In a medium bowl combine flour, baking powder and salt, whisk well.

• Add yogurt and mix with a fork until well combined, it will look like small crumbles.

• Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).

• Preheat the oven 425F.

• Line a sheet pan with a silicone mat. Assemble the rolls: Divide into 4 equal balls.

• Sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7in in diameter.

• Spread 1 tbsp of marinara down the center of the circle in a strip, top with 1/2 cup of the chicken (2 oz) 1 tbsp more marinara sauce and 3 tbsp of cheese.

• Fold the right side of the dough over the top of the chicken then repeat with the left side.

• Brush the top with egg wash and sprinkle with sesame seeds. Bake until golden, 20 minutes.

Rotisserie, BBQ Chicken Slider

*Serves 1

Per Serving: Calories 315, Protein 27g, Total Fat 5g, Carbs 35g, Fiber 1g

Ingredients: 

• 2 slider buns, wheat

• 2oz rotisserie chicken breast

• 1/4 cup shredded fat free Mozzarella cheese

• Walden Farms BBQ Sauce*

Instructions: 

• Place two open buns on oven safe pan.

• Preheat oven to 350 degrees.

• Combine shredded chicken and Walden Farms BBQ sauce in a bowl.

• Place half of the chicken on each slider and top with shredded cheese.

• Close bun and place in oven, heat for 12min.

Apple Chicken Quesadilla

*Serves 2

Per Serving: Calories 190, Protein 24g, Total Fat 7g, Carbs 17g, Fiber 10g

Ingredients: 

• 2 Low carb Tortilla

• 4oz rotisserie chicken breast

• 1/2 cup shredded fat free Mozzarella cheese

• 1/2 apple, thinly sliced

Instructions: 

• Heat the tortilla until puffy on skillet.

• Add cheese and then chicken to half the tortilla (chicken on top).

• Fold the tortilla over like an omelet, and press down on the folded tortilla with the spatula.

• Lower the heat to medium. Once you see cheese is melted, remove quesadilla to a cutting board.

• Open it wide and layer on apple slices.

• Fold tortilla back again and cut into 3 triangles.

Tomato Tartlets

Recipe makes 6 servings, 2 tartlets per serving.

Calories 90, Total Fat 3g, Protein 6g, Carbohydrates 10g.

Ingredients: 

• 1 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp mixed herbs (thyme, basil & oregano)

• 1 tbsp extra virgin olive oil

• 1/4 tsp onion powder

• 1/8 tsp salt

• 1 tomato

• Instructions: 

• Preheat oven to 350°F.

• In a bowl, combine all ingredients except for the tomatoes. Mix with a spoon until you end up with a thick, sticky batter.

• Let batter sit and slice the tomato into twelve thin, small slices. Remove seeds from the tomato slices.

• Spray nonstick cooking spray in a muffin tin.

• Drop rounded tablespoons full of batter into each well of the muffin tin.

• Use your fingers to flatten each mound, spreading evenly in the well.

• Place each slice of tomato into each well and press down lightly into the batter.

• If desired, sprinkle a little bit of sea salt onto each tartlet. Place in the oven and cook for 14 minutes or until edges of each tartlet are golden brown. ENJOY!

Mozzarella Sticks

Per Serving (2 pieces): Calories 115, Carbs 2g, Protein 7g, Total Fat 5g

Ingredients: 

• 6 low fat mozzarella string cheese sticks, cut in half

• ⅓ cup almond flour

• 1 egg, whisked

• 2 bags of Quest Cheddar & Sour Cream Protein Chips

• teaspoon parsley, chopped

• teaspoon parsley, chopped

Instructions: 

• Preheat oven to 400F.

• Line a baking sheet with parchment paper and set aside.

• Add mozzarella stick pieces to a plastic bag and freeze for 30 minutes.

• Add Quest protein chips to a medium ziplock bag and crush to a crumb size.

• Add crushed protein chips, almond flour, and whisked egg to three individual bowls.

• Remove mozzarella stick pieces from freezer, coat in almond flour, egg, and finally crushed Quest protein chips, place onto baking sheet.

• Freeze mozzarella sticks on lined baking sheet for 10 minutes.

• Remove mozzarella sticks from freezer and bake for 5 minutes at 400F, flip and cook for an additional 5 minutes.

• Plate game day mozzarella sticks warm, sprinkle on chopped parsley, and serve with marina sauce. 

Baked Turkey Meatballs

Per Serving (3 meatballs): Calories 207, Carbs 13.5g, Protein 20.5g, Total Fat 8g

Ingredients: 

• 1 pound ground turkey

• 1 egg

• 1/2 cup bread crumbs

• 1/4 cup chopped parsley

• 1 clove garlic, finely diced

• 1/4 cup shallot or onion, finely diced

• 1 tablespoon tomato paste

• 1 teaspoon salt, or to taste

• 1 teaspoon pepper, or to taste

• Walden Farms BBQ sauce 

Instructions: 

• Preheat oven to 400° F. Lightly grease a sheet pan with oil and set aside.

• In a bowl, mix all ingredients together thoroughly with your hands.

• Roll into about 20 meatballs and place on pan.

• Bake until golden brown, about 20 minutes or until cooked through and not pink in the middle.

• Glaze meatballs with any of our Walden Farms BBQ sauce and pop back in the oven for 5 minutes!

Mexican Meatballs

*Serves 7-8

Per Serving (4 Meatballs): Calories 196, Protein 26g, Total Fat 10g, Carbs 1g

Ingredients: 

• 2 lbs ground turkey

• 1/2 cup cheddar cheese, shredded

• 1/2 cup green onions, chopped

• 4 large garlic cloves, minced

• 2 tbsp chili powder

• 1 tsp cumin, ground

• 1 tsp paprika

• salt & pepper

• Cooking spray

• Easy Pico De Gallo (optional): Tomatoes, red onion, cilantro, jalapeno.

Instructions: 

• Preheat oven to 375º.

• Line large baking sheet with parchment paper and spray with cooking spray. 

• In a large mixing bowl, add turkey, cheese, green onions, garlic, chili powder, cumin, paprika, salt, pepper and mix well using your hands. 

• Form into 30 golf ball size meatballs (for easy measuring use small ice cream scoop).

• Bake meatballs in 2 batches for 15 minutes or until browned.

•  Top with optional Easy Pico De Gallo.

Turkey Sliders

*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

• 1.5 lbs ground turkey

• 2 eggs, large

• 1/2 small onion, minced

• 1 garlic clove, grated

• salt & pepper

• 1 head of butter lettuce, rinsed & separated

• 3 medium tomatoes, sliced

• 1 small red onion, sliced

• 3 oz pepper jack cheese

• Ketchup and mustard

Instructions: 

• In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

•  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

• Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

• Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

• To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

•  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

• Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Pepperoni & Spinach Pizza

*Serves 8

Per Serving (1 Slice): Calories 90, Protein 9g, Total Fat 4g, Carbs 11g, Fiber 8g

Ingredients: 

• 1.5 cups Carbquick Baking Mix*

• 1/3 cup hot water, 120-140 degrees

• 17 slices turkey pepperoni

• 1/2 cup Prego pizza sauce

• 1 cup fat free Mozzarella cheese

• 6 large spinach leaves

• cooking spray

• dash of salt/pepper/red pepper flakes

Instructions: 

• Heat oven to 450F.

• Grease 12-inch pizza pan.

• Stir together carbquik mix and very hot water; beat until soft dough forms. 

• Knead dough 2-3 minutes till dough is dry and no longer sticky. Press dough in pizza pan. 

• Cook dough for approx. 5 minutes. Remove from oven and spread sauce over dough, sprinkle cheese over pizza.

•  Top with pepperoni and spinach.

• Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown. and cheese is bubbly.

Turkey Cranberry Meatballs

*Serves 7 

Serving size 4 Meatballs: Calories 214, Protein 16g, Total Fat 6g, Carbs 20g, Fiber: 1g

Ingredients: 

• 1 cup of barbecue sauce

• 1 egg white

• 1 (20 ounce) package extra lean ground turkey

• 3 green onions, chopped small

• 1 Tablespoon of reduced sodium soy sauce

• 1/2 cup of dried cranberries (craisins)

• salt and pepper to taste

• nonstick cooking spray

Instructions: 

• In a medium bowl place the egg white and beat lightly.

• Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.

• Mix well with a large spoon or your hands until well blended.

• Shape into 28 balls.

• Spray large nonstick skillet with nonstick cooking spray.

• Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.

• Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.

• Serve with toothpicks.

Mini Mexican Pizzas

Recipe makes six servings, one serving is two mini pizzas.  

Calories 160, Protein 16g, Total Fat 2g, Carbohydrates 16g.

Ingredients: 

• 3-4 Large whole wheat tortillas, or enough to cut out 12 small circles

• 1 Cup Lean Ground Turkey, cooked

• 1/2 Cup Salsa

• 2 Teaspoons Dry Taco Seasoning

• 1/2 Cup Low-Fat Refried Beans

• 1/2 Cup Low-Fat Mexican Blend Cheese, Shredded

• Optional Toppings: Sliced Black Olives, Shredded Lettuce, Low-Fat Sour Cream, Chopped Tomatoes

Instructions: 

• Preheat oven to 425°F. Spray a 12 count muffin tin with nonstick cooking spray.

• Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each tortilla.

• Press each circle into muffin tin using your fingers. (Note: it doesn't have to cover the entire side of the tin, it should just fit snuggly!)

• Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.

• Scoop 1/8th cup of meat mixture into each tortilla cup.

• Top with shredded cheese and olives if desired.

• Bake in pre-heated oven for 12-15 minutes or until cheese is melted.

• Wait for mini pizzas to cool and remove from muffin tin using a fork or knife. They should pop out with ease.

• Serve with a side of salsa, low-fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Bacon Wrapped Honey Sriracha Chicken Bites

One serving is 3 pieces, recipe makes about 10 servings.  

Calories 130, Protein 13g, Total Fat 4g, Carbohydrates 10g.

Ingredients: 

• 10 Pieces of Center Cut Bacon

• 2 Large Chicken Breasts

• 1/4 Cup Sriracha

• 1/2 Lemon Wedge

• 3 Teaspoons Honey

• Salt & Pepper To Taste

• 1 Apple

Instructions: 

• Preheat oven to 400ºF.

• Line baking sheet with tin-foil and set aside.

• Prepare marinade by mixing sriracha, lemon juice, honey, and salt & pepper. Slice chicken breast up into bite-sized pieces, making sure all of the pieces are relatively the same size. I got about 30 pieces out of the two breasts. Then, place the chicken pieces in the marinade and mix.

• Prepare bacon by slicing into thirds. You should have a total of 30 mini strips to match the 30 chicken pieces. Place a piece of chicken in the center of a piece of bacon and roll. Place on tin foil, seam down. Repeat.

• Bake at 400ºF for 20-25 minutes or until the bacon is at desired texture.

• Serve with a thin slice of apple and a toothpick.

Jalapeno Poppers

Recipe makes 16 poppers, one serving is 2 poppers.  

Calories 60, Protein 7g, Total Fat 2g, Net Carbs 3g.

Ingredients: 

• 1 Bag Quest Cheddar & Sour Cream Protein Chips

• 8 Jalapeno Peppers

• 6 Tablespoons Low-Fat Cream Cheese

• 2 1/2 Ounces Sharp Light Cheddar Cheese, Shredded

• 1/2 Teaspoon Garlic Powder

• Pinch of Salt & Pepper

• 1 Egg White, Lightly Whisked

• Nonstick Cooking Spray

Instructions: 

• Preheat oven to 350°F. Slice each jalapeno in half and remove seeds and membranes.

• In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt and pepper.

• Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

• Spoon cheese mixture into each jalapeno half.

• Place egg white in a bowl that's big enough to fit one of the jalapeno halves.

• Dip each jalapeno half in egg white and coat with chips.

• Spray a large baking dish with cooking spray.

• Add poppers to dish and bake for 25 to 30 minutes. Remove from oven and serve.

Tuna & Egg Stuffed Tomatoes

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

• 8 Tomatoes

• 2 Hard-Boiled Eggs, Shelled and Chopped

• 2 Cans of Albacore Tuna, Drained

• 2 Tablespoons Fat-Free Mayonnaise

• 4 Cloves of Garlic, Minced

• 1/2 Cup Fresh Parsley, Chopped

• Salt & Pepper, To Taste

Instructions: 

• Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

• Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

• Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.