Chicken Caprese and Egg-chilada Recipes


Chicken CapreseChicken Caprese

Serves 4

Ingredients

1 lb. skinless chicken breast

1 Tbsp olive oil

1 tsp Italian seasoning (or equal parts garlic powder, dried oregano and dried basil)

4 thick (1/2-inch) ripe tomato slices

4 1-oz. slices fresh mozzarella

3 Tbsp balsamic vinegar

2 Tbsp thinly sliced basil

Pepper to taste

Directions

Heat a grill or grill pan over medium high heat. 

Drizzle 1 tablespoon of olive oil over chicken breasts and season to taste with and pepper. Sprinkle Italian seasoning over the chicken. 

Place the chicken on the grill and cook for 3 to 5 minutes per side, or until done. (Cook time will vary depending on the thickness of the chicken breasts.) 

When chicken is done, top with a slice of mozzarella cheese and cook for 1 more minute. Remove from heat and place chicken breasts on a plate. Top each breast with one slice of tomato, thinly sliced basil and pepper to taste. Drizzle with balsamic vinegar and serve.

Nutrition Facts: 230 calories, 4g carbohydrates, 9g total fat, 80mg cholesterol, 33g protein, 105mg sodium, 2g sugar

recipe adapted from froedtert.com


Egg-chilada 

Ingredients

1 egg plus 1 egg white

Black pepper to taste

1 oz. of protein (your choice, i.e. tofu, chicken, ground beef)

2 Tbsp salsa

1 Tbsp shredded Mexican blend cheese

2 Tbsp plain fat-free Greek yogurt

Directions

Scramble the egg and egg white in a small bowl. Spray a skillet or griddle with cooking spray and set it over medium heat. Pour the scrambled eggs onto the heated pan and allow it to spread into a generally circular shape.

Leave the eggs alone for a minute or two; allowing the edges to set. Add a sprinkle of black pepper to the eggs while they’re setting.

Slide a spatula beneath the eggs and flip (don't worry if some egg pours off at this point). Cook eggs on the other side about two minutes or until completely cooked and transfer to a plate.

Make a strip of filling for your egg-chilada with 1 oz. protein of choice and Mexican cheese. Roll up the egg “pancake” to form your egg-chilada. Top with salsa and Greek yogurt.

Nutrition Facts: 171 calories, 3g carbohydrates, 8g total fat, 23g protein, 432mg sodium, 3g sugar

recipe adapted from froedtert.com

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