Four Ingredient BBQ Ranch Baked Chicken
Prep Time: 10 minutes | Cook Time: 25 minutes
1 (1-ounce) ranch dressing seasoning packet
4 (6-ounce) chicken breasts
1 tablespoon minced garlic
⅓ cup reduced-sugar BBQ sauce
Preheat the oven to 400° F and coat a 9x13-inch baking dish with nonstick cooking spray. Empty the ranch packet in a mixing bowl or shallow plate. Dredge each chicken breast in the ranch powder, coating all sides of the chicken, and shake off the excess.
In a small bowl, stir together the garlic and BBQ sauce. Line the chicken breasts in the prepared baking dish and pour the BBQ sauce over all the chicken. Bake uncovered until done, 25 minutes.
4 servings | Nutrition Facts based on a 1 chicken breast
Calories 196 | Fat 4g | Fiber 0g | Cholesterol 98mg | Sodium 597mg
Carbohydrates 6g | Sugar 3g | Protein 35g | Smart Points: 3
Low-Carb Cauliflower “Potato” Salad
Prep Time: 20 minutes | Cook Time: 5-7 minutes + 30 minutes chill time
1 head cauliflower, cored and cut into bite sized pieces
3 tablespoons skim milk
¼ cup plain, non-fat Greek yogurt
¼ cup light mayonnaise
2 tablespoons white vinegar
1 tablespoon yellow mustard
1 teaspoon celery seeds
¼ teaspoon salt
black pepper, to taste
4 hard-boiled eggs, minus 2 yolks, all diced
½ cup diced celery
2 green onions, thinly sliced
Bring about 2-3 inches of water to a boil in a large pot and place a steam basket with the cauliflower pieces over it. The steam from the water will cook the cauliflower in about 5-7 minutes, until fork-tender. You can also steam the cauliflower in the microwave by placing the florets in a large, microwave-safe bowl and adding enough water to just cover the bottom of the bowl. Cover the bowl with plastic wrap and poke some holes in the top. Microwave for 3-4 minutes, or until fork-tender.
Transfer about ½ cup of the cauliflower to a high-speed blender or food processor with 2-3 tablespoons of skim milk. You just need enough milk to loosen the cauliflower up. Blend into a thick puree, then set aside.
Transfer the remainder of the hot cauliflower to a colander and run cold water over it to halt the cooking. Set aside to drain.
In a large mixing bowl, whisk together the yogurt, mayonnaise, vinegar, mustard, celery seeds, salt, and pepper. Gently fold in the cooled and drained cauliflower florets, eggs, celery, and green onions. Next, fold in the pureed cauliflower, and season with salt and pepper to taste. Refrigerate for at least 30 minutes before serving, so the salad gets cold and the flavors meld.
5 servings | Nutrition Facts based on 1 cup serving size
Calories 96 | Fat 5g | Fiber 2g | Cholesterol 73mg | Sodium 338mg | Carbohydrates 7g | Sugar 3g | Protein 7g | Smart Points: 2
Prep Time: 10 minutes
1 package sugar-free instant chocolate pudding mix
2 cups skim milk
12 ounces fat-free whipped topping, thawed
5 sheets low-fat graham crackers, crushed
¾ cup mini marshmallows
chocolate syrup (optional)
Make the chocolate pudding according to directions.
Once the pudding has set, fold in the whipped topping.
If you want to use the crushed graham crackers around the rim like pictured, pour chocolate syrup and crushed graham crackers in two separate shallow dishes. Dip rim of bowl in chocolate then in the graham cracker crumbles. Fill the bowl with the pudding mixture and top with 1 tablespoon of mini marshmallows (about 10) per bowl.
Refrigerate and top with the reserved graham cracker crumbs upon serving.
Nutrition Facts based on a 1/8th of fluff
Calories 116 | Fat 1g | Fiber 0g | Carbohydrates 24g | Sugar 10g Protein 3g | Smart Points: 4