Chicken Esada

This chicken Esada is great for anyone who wants to lose a little bit of weight because it’s filling enough to satisfy cravings while still being low in fat and high in the nutrients your body needs.

  • 1 chicken fillet (about 3.5 oz.)
  • ½ tablespoon garlic powder
  • 1/3 teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon cayenne pepper (optional)
  • 1 red chili pepper (optional)
  • 4 tablespoons olive oil
  • 5 tablespoons water
  • 1 tablespoon lemon juice (fresh or imitation)

Mix liquids and spices together in a medium sized bowl. Whisk with a whisk or fork to combine the spices with the oil and water.  If you are using the chili pepper, chop it into small pieces and add to the marinade with the seeds.
Lay the chicken fillet on a flat cutting surface and cut into strips about ¼ of an inch square and half an inch to two inches long.
Coat strips in the spice and liquid mixture and marinate for 5-10 minutes.
Gently grill with the marinade on an ungreased pan for about 6-7 minutes.
Serve with corn tortillas and chopped lettuce and tomato.

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Baked chicken meatballs

Baked chicken meatballs are a great way to cut fat from your diet because chicken is actually much lower in fat than beef and because what fat is on the meatballs melts off during baking. Despite how healthy they are, these delightful meatballs are surprisingly quick and easy to make.

  • 1 LB Low Fat Chicken Burger
  • 1 Egg
  • 2 Tablespoons Garlic Powder
  • 1 Tablespoon Paprika
  • 1 Teaspoon Olive Oil
  • 2 Teaspoons Salt
  • ½ cup breadcrumbs (Optional)
  • 2 teaspoons Oregano (optional)
  • Tablespoon water if needed

Preheat oven to 350 degrees
Place your ground chicken burger in a large bowl and break egg into the bowl.  Add olive oil and spices and if applicable, the breadcrumbs. (Meatballs will be more firm and more filling with breadcrumbs).  Use a fork to mash all ingredients together until the entire bowl takes on a uniform color and consistency.
Grease a 9×5 baking sheet or baking rack and set aside.
Use a teaspoon to make individual balls and round by rolling in your hands. Place directly on the greased baking sheet so that each ball almost but does not quite touch.  Fill the pan and bake for 12 minutes.
Remove the meatballs from the oven and place in a bowl lined with paper towels. Shake to remove any remaining grease and serve over a hotdog bun. You may use ketchup, mustard, marinara or light mayonnaise as a condiment.

Stuffed Crepes

Crepes are a very basic French dish that can be stuffed with almost anything. These crepes are extremely healthy because they are low in fat, do not contain butter but are still just as good as the unhealthy version.
Crepe Ingredients

  • ½ cup whole wheat flour
  • 2 egg whites
  • 1/2 cup skim milk
  • ½  teaspoon salt

Filling Ingredients (For 4 Crepes)

  • 8 Slices Low fat ham
  • 4 teaspoon mustard
  • 4 teaspoon low fat mayonnaise
  • 1 small onion
  • Salt
  • Black pepper

In a medium bowl mix the flour and salt for the crepes. Break eggs and separate the yolk, throw these away and add the egg white to the flour mixture. Add the skim milk and mix thoroughly until the mixture is a somewhat thin batter.
Gently warm a small griddle or frying pan over medium heat and grease with no-stick spray or about ½ teaspoon of olive oil.
Pour about ¼ of the batter onto the pan and cook for 2-3 minutes. Run a spatula along the edges to loosen it from the pan and flip. Cook for an additional 2-3 minutes.
Continue process until you have cooked the remainder of the batter. Cover Crepes with paper towels as you cook more.
To make the filling: You may do this while each crepe is cooking.
Mince the onion and place in the bottom of a small bowl. Add mustard and low fat mayonnaise. Mix well.
Cook the ham in the griddle about 1 minute per side and place one slice flat on an open crepe. Spread filling mixture over the ham and sprinkle with salt and pepper. Layer the other ham over it. Fold or roll the crepe and serve.
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