Hi Donna
I found a few more I hope you enjoy them. it is hard to find recipes for one serving. I know Ive been working on this for a month know. my hubby like his food fating.
Well I hope you will Enjoy
Easy Marinated Chicken Breast Italian
Serves: 1
1-3oz. Chicken Breast ( I use Frozen Chicken Tenders. They are only 90 calories per 3oz. Just unthaw before you marinate)
1/8 cup Kraft Free Italian Dressing
Marinate chicken over night in Italian Dressing.
Spray a big enough piece of foil with cooking spray to wrap chicken.
Wrap chicken in foil, adding the juices of the marinade.
Make sure it is well sealed so it don't leek to much. The juices help keep the chicken breast from drying out.
Place in a small baking dish and bake at 350 for about 40 minutes or until done.
Calories per serving: 152
Calories from protein: 76
Calories from Carbohydrates: 6
Calories from Fat: 19
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Easy and Quick Questilla
Serves:1
1 Green onion (chopped)
1 Tbsp. Black olives (chopped)
1/4 cup Cheddar Cheese (grated)
1- 2.75 oz. Flour tortilla (size for burrito)
1 Tbsp. Fat free Sour Cream Substitute
2 Tbsp. Ortega hot green chile salsa
Sprinkle cheese over tortilla and melt in microwave, about 20-30 seconds.
Add remaining ingredients, fold over and eat while still warm.
Calories per serving:294
Calories from Protein: 16
Calories from Carbohydrates: 56
Calories from Fat: 29
Cholesterol: 18
Sodium: 702.96
Iron:3.84
Calcium: 247
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Skillet Chicken Hash
Serving Size : 1
1- 3oz. Can Chicken breast in packed in water (drained)
½ Red Bell Pepper ( sliced or diced )
1/4 cup onion (diced)
1 medium or 5.5oz Potato (diced)
1/8 tsp. Ground black or white pepper
Cooking Spray
Drain chicken and flake with fork.
Saute, bell pepper and onion in cooking spray until tender on med-low heat, adding a drop of water when needed to keep from sticking,
Add diced potato and continue to cook until tender, again adding a few drops of water or chicken broth to keep from sticking and burning.
Add chicken and heat through, season with ground pepper.
Calories per serving : 249
Protein : 22.30
Cholesterol : 60
Carbohydrates : 39.33
Sodium: 248.38
Fiber : 1.00
Fat-sat : 0.03
Fat-mono : 0.03
Fat-poly : 0.02
Fat-all : 1.30
Iron : 1.52
Calcium : 25.63
Vegetable : 0.85
Bread : 2.00
Meat-low : 2.50
Meat-total : 2.50
Calories from Protein : 35, calories from Carbohydrates:62, calories from Fat:5
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Sweet and Sour Chicken
Serving Size: 1
1/4 Med. Green bell pepper (sliced)
1/4 Med. Red bell pepper (sliced)
1 & ½ to 2 tsp. Corn starch
1/4 cup pineapple chunks (reserve about 1/8 cup juice)
1/4 Tbs. Oil
1 & 1/4 Tbs. Light soy sauce
3/4 Tbs. White Vinegar
3/4 Tbs. Brown Sugar
1/8 tsp. Powder ginger
1/8 tsp. Garlic powder
1- 3 oz. Skinless & boneless Chicken Breast (I use Chicken Tenders, Tyson frozen chicken tenders are about 90 cal per 3oz. Serving)
1. In small bowl, stir in cornstarch and reserved pineapple juice, stir until well mixed.
2 Add oil, soy sauce, vinegar, brown sugar and spices stir until sugar is dissolved.
3. Marinate chicken for 1 to 2 hours in refrigerator.
4. Place in a small baking dish ( I wrap mine with sauce and all in foil. It saves on clean up.)
5. Bake at 350 degrees 25-40 minutes or until cooked through.
Calories per serving : about 278
Calories from Protein: about 41
Calories from Carbohydrates: about 37
Calories from Fat: about 22
Smile and be Blessed ;D
