Low Cal Chicken Salad Pita

Ingredients:

* 2 chicken breasts
* 1/2 cucumber
* 1/4 cup low fat plain yogurt
* 1 tbsp dill
* 1/2-1 tsp lemon juice
* 2 pita pockets (I use Pita Pocket Bread Wheat & Honey, but any will do)

Makes enough to fill 2 pita pockets.

Directions:

1. Boil chicken breasts for approximately 20 minutes or until cooked thoroughly.
2. Dice cucumbers & set aside.
3. Remove boiled chicken & shred by raking a fork over the meat. It should fall apart easily.
4. Mix all ingredients in a bowl.
5. Put 1/2 of mixture in each pita pocket. You can also line the pita pockets with lettuce before you put in the chicken salad, but pita pockets are thin & tear easily, so be careful not to overfill it.

Breakfast Flatbread

Ingredients:

* 1 flatbread; I use Flat Out Light Tomato Flatbread, but any will work
* Approx. 1/4 cup chopped spinach
* 2 eggs
* 3 pieces of thinly sliced turkey
* Approx. 1/4 cup mozzarella cheese
* 2 slices of cucumber
* 2 tsp of tomato dill salsa
* Salt & pepper to taste

Makes 1 sandwich

Directions:

1. Warm chopped spinach in a small skillet for approximately 2 mins if fresh, up to 4 if frozen.
2. Place the flatbread in a separate, larger dry pan on low heat. Place turkey & cheese in the center of the flatbread.
3. Cut the cucumber slices into thin sticks & set aside.
4. Stir eggs into the skillet & scramble with the spinach. Add salt & pepper to taste.
5. Once eggs are done, remove from heat.
6. At about this time, the cheese & turkey should be warm & slightly melted. Put the cucumbers on top of the turkey & cheese. Let that warm for another couple of mins.
7. Add the scrambled eggs to the flatbread mixture. Then the salsa.
8. Slide the flatbread from the pan to a plate & fold it over on itself. Cut in 1/2 & serve.
9. You can make this into a roll-up by either using a larger, flour tortilla or by using the same flatbread & cutting the ingredients in 1/2. If making it into a roll-up, prepare the ingredients the same way, just tuck the ends in, then roll from 1 side to the other.

Sesame Chicken

Ingredients:

* 2 chicken breasts (approx. 4 oz. each)
* 3 tbsp lemon juice (approx. 1/2 lemon)
* 1 1/2 tbsp soy sauce
* 1 tsp honey
* 1 tbsp sesame seeds

Makes approximately 2 servings.

Directions:

1. Mix the lemon juice, soy sauce & honey together.
2. Set oven on broiler setting.
3. Marinate the chicken breasts (as either whole pieces or cut into chunks to later be placed on kabob sticks) in the mixture for at least 15 mins.
4. Take 1 piece of foil, fold it in half, then turn up all edges, forming a small boat to catch juices.
5. Place chicken into the foil boat & brush a little more of the marinade on top of the pieces.
6. Place foil boat in the oven & broil for approximately 8-10 minutes, until the marinade begins to slightly brown.
7. Sprinkle with sesame seeds & serve.

Tomato Dill Salsa

Ingredients:

* 2 tomatoes
* 1 clove of garlic
* 1/2 red onion
* 1/4 cup chopped dill
* 3 tbsp red wine vinegar
* 2 tbsp olive oil

Makes approximately 2 1/2 cups.

Directions:

1. Cut the tomatoes into quarters & remove seeds.
2. Cut the onion into quarters
3. Put all ingredients in a food processor or blender for just a few seconds until everything is finely chopped.
4. Serve over chicken, fish, or as a snack with thick crackers such as Triscuits, etc.

Creamy Asparagus with Walnuts

Ingredients:

* 1 1/2 tbsp olive oil
* 1/2 yellow onion
* 12 stalks of asparagus
      * can substitute 2 zucchini
* 1 stalk of celery
* 4 oz.  reg. or fat free cream cheese
* 1/2 clove of garlic
* approx. 3 oz. of walnuts
* salt & pepper to taste

Makes approximately 4 servings.


Directions:

1. Dice the onion & mince the garlic. Cut asparagus & celery into smaller sections & then cut celery pieces vertically into small sticks.
2. Heat the olive oil in a large frying pan.
3. Add the onion & garlic to the pan & cook for approx. 5 mins.
4. Add the asparagus & celery to the pan & cook for approx. 5 mins.
5. Add the cream cheese & cook for approximately 3 mins.
6. Add salt, pepper & walnuts to the mixture & serve immediately.

Buffalo Chicken Dip

Ingredients:

* 2 chicken breasts
* 1 bottle of blue cheese dressing
* 1 bottle of Frank's Hot Sauce
* 1 package cream cheese (8 oz)

Directions:
* Boil chicken breasts for approximately 30 minutes or until thoroughly cooked
* Once cooked, shred chicken by taking a fork & gently raking against the chicken breast. It should fall apart easily after being boiled.
* Place shredded chicken in a medium to large skillet & add in about 1/2 - entire bottle of Franks, depending on how hot you want it
* Stir in softened cream cheese & bottle of blue cheese
* Transfer mixture to 2 qt bowl and bake at 350 for about 30 minutes
* If extra Franks floats to the top after baking, simply tip the container over the sink and the extra will easily drain off
* Serve with celery, cucumber, tortilla scoops, bread, etc.

Shrimp Dip

Ingredients:

* Approximately 2 tbsp. butter
* 1 diced red pepper
* 1 lb raw shrimp (cut into small pieces)
* 2 diced green onions
* 1 cup sour cream
* 1/2 cup mayonaise
* 1 cup shredded Parmesan 
* 1 cup shredded Mozzarella


Directions:


* In medium to large skillet melt butter, add pepper & cook for about 3 minutes
* Add raw shrimp and green onions to skillet & cook for another 3 minutes or until shrimp is pink
* Drain any remaining butter from skillet
* Stir in all other ingredients in skillet
* Move mixture into a 2 qt dish & bake at 350 for approximately 30 minutes
* If you didn't drain enough butter from the skillet earlier, it will rise to the top of the dip after it is done baking. Just tip the dish a bit over the sink & the extra butter will easily drain off.
* Serve with bread, crackers, etc.