Air Fryer Pretzel Chicken Schnitzel

Ingredients

• 2 large (12-ounce/340g) boneless, skinless chicken breasts
• 1/2 teaspoon pepper
• 1/4 teaspoon salt
• 1/2 cup (60g) spelt or whole-wheat pastry flour
• 1 large egg, beaten
• 1/4 cups low-fat buttermilk, divided
• 1 1/2 cups (112g) spelt pretzel sticks (such as Newman’s Own)
• 1 tablespoon vegan mayonnaise
• 1 tablespoon apple cider vinegar
• 2 cups (113g) green cabbage, thinly sliced
• 1 medium (200g) tart green apple, cored and julienned
• 1 small (128g) fennel bulb, core discarded, thinly sliced

Directions

Preheat air fryer to 390°F (200°C). Coat fry basket with cooking spray.

Cut each chicken breast in half horizontally into two thin cutlets, about 1/4–1/2-inch (.6 to 1.27cm) thick. Season all over with pepper and salt.

Put the flour on a dinner plate. Beat the egg and 3 tablespoons buttermilk in a shallow bowl. Whizz the pretzels in a mini food processor or crush with a rolling pin in a zip-top bag until fine crumbs. Put on a dinner plate.

Dredge the chicken pieces first in the flour, then the egg mixture, and then the pretzel crumbs, pressing gently to adhere. Mist the breaded chicken cutlets with the cooking spray.

Put 2 of the chicken breasts in the air fryer and cook for 6 minutes. Flip cutlets and cook on the second side until cooked through (an instant thermometer will read 165°F/74°C when inserted into the thickest part). Set on a plate and cover with foil. Cook the 2 remaining cutlets the same way.

While the chicken is cooking, make the slaw. In a large bowl, whisk together the remaining tablespoon of buttermilk, mayonnaise and vinegar. Add the cabbage, apples and fennel and toss to coat. Set aside.

Serve the chicken schnitzels with the slaw.

Serves: 4 | Serving Size: 1 schnitzel, 1 cup/102g slaw

Nutrition (per serving): Calories: 443; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 648mg; Sodium: 312mg; Carbohydrate: 53g; Dietary Fiber: 7g; Sugar: 10g; Protein: 37g

 Sweet Potato and Roasted Chickpea Bowl

Ingredients

• 1 15-ounce can no-salt added chickpeas, drained
• 1 tablespoon fresh rosemary, chopped and divided
• 3 tablespoons olive oil, divided
• 2 tablespoons balsamic vinegar
• 1 clove garlic, pressed
• 1/2 teaspoon salt
• 4 cups (532g) cubed sweet potato, from about 2 medium potatoes
• 4 cups (268g) chopped kale
• 1/4 cup (27g) walnuts, coarsely chopped

Directions

Preheat the oven to 400ºF (205ºC). Place the drained chickpeas on a kitchen towel and fold the towel over, to enclose the chickpeas. Rub gently and open up the towel, the skins of the chickpeas should have loosened so you can remove them. This step really improves the texture of the chickpeas. Place the skinned chickpeas on a sheet pan.

Drizzle 1 tablespoon olive oil over the chickpeas, add 2 teaspoons of the chopped rosemary and toss to coat. Place the pan in the oven and roast for 25–30 minutes.

When the chickpeas are crunchy,remove the pan and cool on a rack. When cool, transfer to a bowl and chill, if not eating immediately.

In a cup, whisk the remaining olive oil, balsamic vinegar, reserved teaspoon of rosemary, garlic and salt, reserve.

Cube the sweet potatoes and place in a steamer, steam over simmering water for 5 minutes, until the sweet potato is tender when pierced with a paring knife. Transfer the sweet potatoes to four wide, low bowls.

Over the same simmering water, steam the kale for about 2 minutes. Transfer the kale to a kitchen towel and pat dry, then place on the cutting board and chop. Arrange the kale on top of the sweet potatoes.

Arrange 1/4 of the chickpeas atop each bowl and drizzle with 1 tablespoon of dressing. Top with chopped walnuts and serve.

Serves: 4 | Serving Size: About 2 1/2 cups per serving

Nutrition (per serving): Calories: 356; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 389mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar:8g; Protein: 8g

 One-Pot Chicken & Butternut Squash Stew

Ingredients

• 2 teaspoons olive oil
• 4 (5-ounce or 140 grams each) boneless, skinless chicken breasts, cut into pieces
• 1 medium (110 grams) onion, chopped
• 2 teaspoons ras el hanout spice blend*
• 1/2 teaspoon salt, divided
• 3 cups (720 grams) low-sodium chicken broth, divided
• 4 cups (560 grams) diced butternut squash (1 1/4 pounds)
• 1 can (14.5-ounce or 410 grams) reduced-sodium fire-roasted diced tomatoes, undrained
• 2 tablespoons chopped fresh cilantro
• 1 1/2 cups (260 grams) whole-wheat [or plain] couscous

Directions

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and onion; cook 3 minutes, stirring frequently, until chicken is golden brown and onion is translucent.

Stir in ras el hanout blend and 1/4 teaspoon salt; cook 1 minute. Stir in 1 cup chicken broth, squash, and tomatoes. Bring to a boil, reduce heat, cover and simmer 20 minutes or until chicken is done and squash is tender. Stir in cilantro.

Meanwhile, bring remaining 2 cups chicken broth to a boil in a saucepan over medium-high heat. Whisk in couscous and remaining 1/4 teaspoon salt. Remove from heat, cover, and let stand 5 minutes. Fluff with fork.

Spoon couscous into a serving bowl or individual plates and top evenly with chicken mixture. Drizzle evenly with pan juices.

*Ras el Hanout is a seasoning blend with a very lengthy list of spices used in Moroccan and North African cuisine. For this recipe, you can substitute 3/4 teaspoon ground cumin, 1/2 teaspoon ground ginger, 1/4 teaspoon paprika, 1/4 teaspoon ground coriander, 1/8 teaspoon ground cinnamon, a pinch of ground allspice, and a pinch of cloves.

Nutrition Information

Serves: 6 |  Serving Size: 3/4 coucous + 1 cup chicken and squash mixture

Per serving: Calories: 346; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 562mg; Carbohydrate: 45g; Dietary Fiber: 7g; Sugar: 5g; Protein: 29g

Nutrition Bonus: Potassium: 692mg; Iron: 8%; Vitamin A: 213%; Vitamin C: 36%; Calcium: 27% 

High protein sandwich

 

Step 1:

Start with whole wheat.

Whether you’re choosing bread, wrap, or pita, go with a whole wheat option. Whole wheat is packed with fiber to keep you full longer and provide long-lasting energy.

Calorie saving tip: To reduce calories, try an open sandwich, or swap out your bread for veggie leaves to make a wrap instead.

Step 2:

Select a lean protein.

A protein-packed sandwich can help you feel more satiated and keep your hunger at bay for longer after a meal. When making a high-protein sandwich, opt for lean options like chicken breast and tuna. If you’re choosing cold cuts, aim for nitrate free, low sodium options.

Here are some lean protein options to choose from:

• Boneless, Skinless, Chicken Breast

• Canned Tuna or Salmon

• Low Sodium Turkey Breast

• Black Bean Burger Patty

Time saving tip: Shred up a rotisserie chicken from the grocery store or get canned chicken, salmon, or tuna that come pre-cooked and ready to go.

Step 3:

Bulk up your sandwich with fiber-packed veggies.

Sandwich veggies can go beyond the standard tomato and lettuce. Play with a variety of options to get different flavors, nutrients, vitamins, and minerals. This is a great strategy to add variety to your lunches.

Veggies to try:

• Arugula

• Sprouts

• Baby Spinach

• Sliced Cucumber

• Bell Peppers

• Red Onion

Time saving tip: Pre-cut your veggies over the weekend and save them in pre-portioned snack bags to assemble the day that you’re eating the sandwich.

Step 4:

Lastly, add moisture and flavor with a healthy flavor booster instead of condiments.

Condiments are a great way to bring flavor to your sandwich, but opt for healthier options instead of ketchup and barbecue sauces, which are high in fat, sugar, and sodium. For a healthier alternative, try the following:

• Avocado or Guacamole

• Pesto

• Hummus

• Caramelized Onion Jam

• Fruit

• Jams

• Sun-dried Tomatoes, Capers and/or Olives

• Add an egg with a runny yolk for an additional source of protein and healthy fats.

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To prevent adding additional calories to your sandwich, make sure you’re using the right amount of ingredients. Check your plan to see the serving size you’ll need for your calorie goal.

High protein salads

 

SHRIMP AND CAULIFLOWER “GRITS"

Ingredients

• 1 tablespoon olive oil
• 1 large red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 2 small garlic cloves, chopped
• 1 (15 oz/425g) can no sodium-added diced tomatoes
• 1 tablespoon salt-free Cajun seasoning
• 1 medium (2-pound) head cauliflower, leaves, hard stem and core removed
• 3/4 cup (177ml) milk or unsweetened non-dairy milk
• 1/2 teaspoon salt, divided
• 1/4 teaspoon pepper
• 1/2 cup (57g) grated cheddar cheese
• 1 pound (454g) shrimp, peeled and deveined
• 1/4 cup (12g) parsley, chopped
• Hot sauce, optional, for serving

Directions

Heat the oil in a large sauté pan over medium heat. When the oil is hot, add the bell pepper and onions and sauté until the vegetables are tender and beginning to brown, 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add the tomatoes, Cajun seasoning and 1/4 teaspoon of salt and bring to a simmer. Cover and reduce heat to low.

Cut any leaves off of the cauliflower. Grate the cauliflower with a box grater into rice-like bits, stopping when you get to the hard core and stem. Discard core and place the grated cauliflower in a medium saucepan. Add the milk, remaining 1/4 teaspoon salt and a bay leaf. Bring to a simmer over medium-low heat and cook, stirring frequently, until the cauliflower is very tender, about 8 minutes. Season with pepper and stir in the cheese. Cover and keep warm over low heat.

Add the shrimp to the tomato mixture, cover and cook over low heat, stirring once, until the shrimp are cooked through, about 8 minutes. Divide the “grits” among 4 shallow bowls and top with the shrimp mixture and a sprinkle of parsley.

Serves: 4 | Serving Size: About 1 cup shrimp mixture, plus 3/4 cup cauliflower grits

Nutrition (per serving): Calories: 288; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 240mg; Sodium: 678mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 10g; Protein: 30g