"Healthified" Stuffed Chicken Parmesan

Servings: 6

Prep Time: 20 mins

Total Time: 55 mins

ingredients

6 boneless skinless chicken breasts (about 5 oz each)

1 10 ounce box frozen organic cut spinach, thawed, well drained

2 ounces 1/3-less-fat cream cheese (Neufchatel), softened

1/4 cup shredded Parmesan cheese

1/2 teaspoon dried basil leaves

1 clove garlic, finely chopped

1/4 cup fat-free egg product

12 stone-ground wheat crackers, crushed (about 1/2 cup)

1 teaspoon dried basil leaves

1/2 teaspoon pepper

1 cup organic Italian herb pasta sauce

directions

1.

Heat oven to 375 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.

2.

In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.

3.

In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.

4.

Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165 degrees F. Remove toothpicks from chicken before eating.

Tip:

1.

High Altitude (3500-6500 ft): Bake uncovered 25 minutes. Add sauce and cheese; bake 8 to 12 minutes.

nutrition information

Per Serving: cal. (kcal) 290, Fat, total (g) 11, chol. (mg) 100, sat. fat (g) 5, carb. (g) 10, fiber (g) 2, sugar (g) 3, pro. (g) 38, vit. A (IU) 3887, vit. C (mg) 1, sodium (mg) 450, calcium (mg) 151, iron (mg) 3, Starch () 1, Very Lean Meat () 5, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet

www.recipe.com

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"Healthified" Chicken Tortilla Casserole

Servings: 8
Prep Time: 20 mins
Total Time: 1 hr 15 mins

ingredients

1 10 3/4 ounce can 98% fat-free, 45% less-sodium, condensed cream of chicken soup
1 4 1/2 ounce can shopped green chiles
1 8 ounce container fat-free sour cream
1/2 cup fat-free (skim) milk
2 1/2 cups shredded cooked chicken breast
8 yellow corn tortillas (6 or 7 inch), torn into bite-size pieces
1 medium green pepper chopped (1 cup)
1 1/2 cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

directions

1.

Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In largebowl, mix soup, chiles, sour cream and milk until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.

2.

Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.

Tip:

1.

High Altitude (3500-6500 ft): Heat oven to 375 degrees F.

nutrition information

Per Serving: cal. (kcal) 270, Fat, total (g) 11, chol. (mg) 60, sat. fat (g) 5, carb. (g) 22, fiber (g) 2, sugar (g) 4, pro. (g) 22, vit. A (IU) 729, vit. C (mg) 9, sodium (mg) 610, calcium (mg) 202, iron (mg) 1, Starch () 2, Very Lean Meat () 3, Percent Daily Values are based on a 2,000 calorie diet

www.recipe.com

• 
  

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Read Our Story.

Crock Pot Super Garlic Pork Roast

Serves 6

Ingredients:

• 4lb pork loin roast
• 20 garlic cloves
• 1 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 1/3 cup chicken broth

Directions:

1. Place garlic cloves in crock pot.
2. Place pork roast in crock pot on top of cloves.
3. Rub dry ingredients onto pork roast.
4. Pour chicken broth over all ingredients.
5. Cook on Low for 8 hours.

Recipe altered from www.food.com

5 Quick Exercises for Flatter Abs

Crunch Beat

This move targets abs and legs.

Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.

Place hands behind head, elbows out, and crunch up, living shoulders off mat.

Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start.

Do 8 reps.

Single Bridge

This move targets abs, obliques, hips, and butts.

Lie faceup on mat with knees bent, feet hip-width apart on floor, arms by sides.

Extend right leg straight up toward ceiling, engage abs, and lift hips off floor, forming a straight line from left knee to shoulder.

Raise arms straight over shoulders. Make 8 small circles with right leg. Switch direction of circles; repeat. Lower.

Switch legs and repeat.

Victory Lunge

This move targets back, arms, abs, and legs.

Stand with feet hip-width apart, arms overhead, palms in.

A. Lunge forward with left leg, knee bent 90 degrees, keeping right leg straight and leaning forward slightly from hips as you lower arms behind you.

B. Push off left foot to stand upright, then extend left leg in front of you and lift arms overhead. Return to lunge.

Do 15 reps; switch legs and repeat.

Plie Pose

This move targets back, arms, abs, butt, and legs.

Stand with legs more than shoulder-width apart, feet turned out 45 degrees.

Squat, keeping knees above ankles, as you bring both hands below waist in front of you, elbows slightly bent, palms up.

Push up, straightening left leg, lifting right foot to place it on inside of left thigh, and sweep arms overhead (elbows slightly bent, palms in). Return to squat.

Do 15 reps; switch legs and repeat.

Curtsy Lift

This move targets shoulders, back, abs, obliques, hips, and legs.

Stand with feet hip-width apart.

A. Step right leg behind and to left of left leg, bending both knees 90 degrees (to curtsy) as you lift arms overhead, palms in.

B. Straighten left leg as you sweep right leg out to right and lower arms to should level. Lower into curtsy (step a).

Do 12 reps; switch legs and repeat.

www.bhg.com