Boneless Sweet BBQ Wings by OIL_FIELD_WIFE. Southwestern Eggrolls by RONDARC

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1 10 Favorite Restaurant Meals Made Healthier We asked members to make over their favorite restaurant meals, cutting fat, sodium and calories while keeping the flavor. Here are the 10 semifinalists. Boneless Sweet BBQ Wings by OIL_FIELD_WIFE. Southwestern Eggrolls by RONDARC

2 Fast Food Winning Recipe: Boneless Sweet BBQ Wings Calories: Cholesterol: 41.2 mg Total Carbs: 16.7 g Protein: 17.6 g Total Fat: 2.0 g Sodium: mg Dietary Fiber: 0.8 g Savings: 424 calories and 16 g fat 4 chicken breasts, no skin, no bone, chopped into bite size pieces. 2 Tbsp honey 1 cup barbecue sauce (SparkPeople recommends low-sodium) Preheat oven to 350 degrees Fahrenheit. Mix BBQ sauce and honey in a bowl. Add chicken pieces and stir to coat. Put in fridge and let marinate for minutes. Remove chicken from sauce (don't let it drain all the way off ), and place on a cookie sheet lined with foil. Cook in oven minutes or until chicken is done. Serve alone, or with a side of extra honey-bbq sauce. Makes 4-6 servings. Recipe submitted by SparkPeople user OIL_FIELD_WIFE.

3 Sausage, Egg & Cheese Breakfast Roll-Up Calories: Total Fat: 10.7 g Cholesterol: 15.6 mg Sodium: mg Total Carbs: 18.5 g Dietary Fiber: 8.3 g Protein: 19.9 g Savings: 262 calories and 20 g fat 1/2 cup egg substitute 2 sliced mushrooms 1/4 red bell pepper, chopped 1/4 green bell pepper, chopped 2 Tbsp chopped red onion 1/2 cup spinach, torn 2 turkey sausage patties, precooked and broken up 1/4 cup shredded cheddar cheese 2 tortillas (SparkPeople recommends whole-wheat tortillas) Preheat pan, and spray with nonstick cooking spray. Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook. Add cheese and allow to melt slightly. Turn off stove, place tortillas on top of eggs to warm for a moment, then remove. Fill tortillas, roll up and serve. This is a versatile recipe. You can change the veggies to whatever you have on hand and get a different flavor, experiment a little and ENJOY your day. You can also pair this up with some fresh fruit if desired. Number of Servings: 2 Recipe submitted by SparkPeople user MEYLOSE.

4 No Guilt Cheese Enchiladas Calories: Total Fat: 8.5 g Cholesterol: 18.0 mg Sodium: mg Total Carbs: 27.4 g Dietary Fiber: 2.4 g Protein: 11.7 g Savings: 708 calories and 12 g fat 12 8-inch Corn Tortillas 1 cup shredded Mexican four cheese blend 1/2 cup fat-free cottage cheese 3/4 cup chopped white onions 1/2 cup part-skim ricotta 1 can (19 ounces) enchilada sauce 2 Tbsp diced green chilies 3 Tbsp sliced black olives Step 1: Soften the tortillas. Normally, tortillas are softened by lightly frying them in hot oil. Skinny enchiladas skip this step...and all the fat! Pour the enchilada sauce in a skillet and heat. Dip each tortilla in the hot sauce, coating each side, for a few seconds. Shake off and place on microwavable platter, 3 or 4 at a time, making sure that they do not overlap. Microwave for seconds, until soft. (Time will vary according to your microwave oven.) Set aside to cool. Step 2: In a bowl, mix 3/4 cup finely chopped onion (about 1/2 a large onion), ricotta, cottage cheese, green chilies (mild or hot, to taste), and salt and pepper to taste. Add half the shredded cheese (1/2 cup.) Mix with fork until ingredients are blended. Step 3: Spray a rectangular casserole dish with non-stick spray. Place approximately 1/12th of the cheese mixture (about 1/4 cup) on a tortilla and loosely roll. Place seam side down in casserole dish. Repeat until all tortillas are filled. Spread remaining enchilada sauce evenly over the enchiladas. Step 4: Bake for 15 minutes in an oven preheated to 350 degrees Fahrenheit. After 15 minutes, remove and evenly spread the remaining cheese and the black olives on top. Return to oven for 10 more minutes. Serve hot. Number of Servings: 6 Recipe submitted by SparkPeople user TALESIN.

5 Pineapple Onion and Bacon Pizza Calories: Total Fat: 5.0 g Cholesterol: 8.6 mg Sodium: mg Total Carbs: 28.3 g Dietary Fiber: 0.9 g Protein: 7.6 g Savings: 67 calories and 3 g fat Crust:1 premade pizza crust (SparkPeople recommends whole-wheat crust) Toppings: 4 slices center-cut bacon 3/4 cup (6 ounces) shredded part-skim mozzarella 1/4 cup diced red onion 1 cup pineapple chunks (fresh or canned, drained) Sauce: 4 Roma tomatoes, peeled, seeded and cored 1/2 tsp Italian seasoning 1/2 tsp basil 1/2 tsp fennel seed 1/2 tsp salt 1/2 tsp red pepper flakes 1/2 Tbsp extra virgin olive oil 1/4 t minced garlic 1 t brown sugar (unpacked) Set a large frying pan over medium heat, spritz with nonstick cooking spray and add bacon. Cook bacon for eight minutes, flipping every two minutes to keep it from curling up. Place bacon on paper towels to drain. The bacon should still be flexible and soft; it will crisp up on the pizza. Tear into small pieces. Place tomatoes in a blender along with all the spices, salt, sugar and oil. Blend till smooth and pour into pot. Cook on medium high for 30 minutes or until reduced by half. (SparkPeople note: Use a low-sodium jarred tomato sauce to save time.) While the tomato sauce is cooking, dice the onions and drain the pineapple. Roll out the dough into your desired shape and thickness. Place on a baking sheet lined with aluminum foil and sprayed with cooking spray. Preheat the oven to 425 degrees Fahrenheit. Place 1/2 cup of sauce on pizza. Sprinkle on 1/2 cup of cheese, 1 cup of pineapple and bacon pieces. Sprinkle on remaining 1/4 cup of cheese. Bake in oven for 14 minutes on middle rack. If you prefer a browner pizza, broil pizza for an additional couple of minutes, watching to ensure it doesn't burn. Once it looks good and brown,remove and let sit for 10 minutes to let the cheese firm up a little. Slice into eight pieces. Number of Servings: 8 Recipe submitted by SparkPeople user KRAMTHEGRAM.

6 Crunchwrap Super-Supreme Calories: Total Fat: 11.8 g Cholesterol: 70.0 mg Sodium: mg Total Carbs: 38.6 g Dietary Fiber: 3.8 g Protein: 28.0 g Savings: 174 calories and 9 g fat 4 Mission "Plus" Heart Healthy Flour Tortillas 4 corn tostada shells 1 pound (16 ounces) 96% extra lean ground beef 1/2 cup water 2 Tbsp minced garlic 6 ounces tomato paste, no salt added 4 Tbsp fat free sour cream 1 Tbsp Mrs. Dash Southwest Chipotle blend 1/2 tsp Goya Sazon seasoning (1/2 packet) 4 Tbsp salsa In a hot pan, cook the garlic until it just turns brown. Add ground beef and cook until no longer pink. Drain fat from pan. To the beef, add tomato paste, water, Sazon, and Mrs. Dash. Mix until combined, reduce heat to low, and cover. Place one of the tortillas in another pan. Flip when heated through. To the face-up side, add one quarter of the beef mixture making sure to leave a 2" border of the tortilla with no beef. Top with one tablespoon of the salsa. Spread 1 tablespoon of the sour cream on one side of a tostada shell. Place the tostada shell, sour cream side facing down, on top of the beef mixture. Gently wrap the edge of the tortilla around the tostada until it makes a secure pocket. Flip the assembled tortilla and brown the folded side to secure it together. Repeat this for all 4 servings. One tortilla "crunchwrap" per serving. Number of Servings: 4 Recipe submitted by SparkPeople user KALORIE-KILLAH.

7 Casual Dining Winning Recipe: Southwestern Eggrolls Calories: Cholesterol: 33.9mg Total Carbs: 36.4 g Protein: 18.6 g Total Fat: 17.1 g Sodium: mg Dietary Fiber: 9.1 g Savings: 560 calories and 40 g fat 1 boneless, skinless chicken breast, pounded flat 1 Tbsp extra virgin olive oil 2 Tbsp chopped bell pepper (red or green) 2 Tbsp chopped green onion 2 Tbsp chopped fresh jalapeno pepper 3/4 cup black beans, rinsed (1/2 of 15 oz can) 3/4 cup whole kernel corn, rinsed (1/2 of 15 oz can) 1 medium avocado Broil the chicken breast until the juices run clear. Set aside to cool. In a large skillet, heat the olive oil. Add the bell pepper, green onion and jalapeno pepper. Saute a few minutes, until the vegetables are tender. Shred the chicken breast. Add the chicken, black beans, corn, spinach and spices to the skillet and mix well. Cook for a few more minutes on low, stirring occasionally. Remove from heat and stir in cheese until melted. Heat each tortilla and add 1/5 of the mixture. Fold the tortilla so it is completely closed. Place on a small cookie sheet folded side down. When all five are filled, put cookie sheet in the broiler and cook for 2-3 minutes on each side of the eggroll or until the tortilla is crispy and golden brown. Cut each eggroll diagonally and serve with mashed avocado. You can dip in sour cream, salsa, or guacamole (not included in nutritional values). You can always adjust the spices to your taste. *If made in advance and frozen for later, bake the eggroll minutes at 350 and then broil each side for a 2-3 minutes to get the crispy shell. These can also be made with firm tofu instead of the chicken for a vegetarian meal -- great both ways. Number of Servings: 5 Recipe submitted by SparkPeople user RONDARC. 2 Tbsp chopped, frozen spinach 1/4 tsp dried parsley 1/2 tsp ground cumin 1/2 tsp chili powder dash cayenne pepper salt to taste 4 oz shredded Monterey Jack cheese (or Pepper Jack for a little extra kick) 5 whole wheat tortillas, 8 inch

8 Tuscan Chicken Milano Calories: Total Fat: 15.6 g Cholesterol: 55.8 mg Sodium: mg Total Carbs: 52.3 g Dietary Fiber: 5.5 g Protein: 37.0 g Savings: 340 calories and 10 g fat 1/2 cup chicken broth 1 head garlic (10 cloves) peeled 3 cups bow-tie pasta 1 1/4 pounds (20 ounces) boneless skinless chicken breasts 1 package (10 ounces) sliced mushrooms 2 Tbsp olive oil 2 Tbsp all-purpose flour 2 cups low-fat half-and-half 1/2 cup diced, drained sun-dried tomatoes packed in oil 2 Tbsp grated Parmesan cheese Heat grill or broiler. In small saucepan over high heat, bring broth and garlic to a boil. Reduce heat to medium-low. Cover and let simmer until garlic is softened. Meanwhile, prepare bow-tie pasta according to package directions and drain. Cut chicken breasts in half horizontally to form two thin cutlets from each one. Season with salt and pepper, if desired. Grill or broil chicken until cooked through and juices run clear. Let sit 2 minutes to allow juices to redistribute, then slice diagonally. In nonstick skillet over medium heat, cook mushrooms in olive oil for three minutes, stirring occasionally. Gradually add flour, stirring until mixture resembles a paste. Slowly whisk in half-and-half and broth; cook until mixture thickens. Stir in sun dried tomatoes, Parmesan, chicken and pasta. Heat through, stirring frequently. Season with salt and pepper, if desired. Enjoy!! Number of Servings: 6 Recipe submitted by SparkPeople user 2BFREE2LIVE.

9 Quesadilla Explosion Salad Calories: Cholesterol: 7.2 mg Total Carbs: 58.8 g Protein: 26.4 g Total Fat: 7.9 g Sodium: 1,554.4 mg Dietary Fiber: 18.9 g Savings: 995 calories and 81 g fat 6 ounces bagged salad mix 1 vegetarian chicken patty (such as Morningstar) 1 serving Chipotle Ranch Dressing (see below) 1 packet ranch dressing mix 1 cup 2% milk 1 cup non-fat Greek yogurt 1 tsp chipotle peppers in adobo sauce 1 serving Sweet Potato Strips (see below) 1/4 medium sweet potato, washed, sliced thinly (1/16") and cut into strips nonstick cooking spray 1/4 tsp salt(optional) 1 serving Cheese Quesadilla (see below) 1 ounce shredded low fat colby jack cheese 1 Mission Carb Balance Whole Wheat Fajita Sized Tortilla 1 serving Roasted Corn and Black Bean Salsa (see below) 2 ears of corn, roasted, kernels removed from cob (about 2 cups kernels) 1 cup black beans, rinsed (if you make your own use little salt and no fat) 1 medium red bell pepper, roasted, peeled, seeded and chopped 1 jalapeno pepper, roasted, peeled, seeded, de-veined and chopped 1/4 red onion, chopped juice of 1 lime salt to taste 1/2 cup cilantro, chopped 1 serving Citrus Balsamic Vinaigrette (see below) 1/4 cup orange juice 2 Tbsp balsamic vinegar 2 Tbsp Splenda 1/2 tsp orange zest pinch of nutmeg

10 Quesadilla Explosion Salad (continued) Prepare Sweet Potato Strips: Preheat oven to 350 degrees Fahrenheit. Lightly spray strips with nonstick cooking spray, then dust with salt (optional). Place in a single layer on a cookie sheet and bake in oven for 20 minutes. Stir and turn the strips halfway through. Allow to cool. They will crisp up a bit more after they come out of the oven (makes 1 serving) Prepare Roasted Corn Salsa: Add peppers, corn, and black beans to a bowl, then squeeze in lime juice and add salt. Give it a stir and add the cilantro. (Makes 8 1/2 cup servings--you'll have plenty left over.) Prepare dressings: To make Chipotle Ranch Dressing: Add milk and yogurt to ranch dressing mix. Stir in chipotle and store in refrigerator. (Makes 16 1-ounce servings.) To make Citrus Balsamic Vinaigrette: Place all ingredients in a saucepan, then cook over low heat for one minute. Cool and refrigerate. (Makes 1 serving.) To make quesadilla: Place cheese on half of the tortilla and fold over. Spray the tortilla with nonstick cooking spray and cook in a sautepan heated over medium-high. Cook one minute on each side, or until cheese is melted. Cut into 4 wedges (Makes 1 serving). Prepare veggie "chicken" patty per package directions and slice into strips. Place 6 ounces salad mix on plate, top with "chicken" strips, roasted corn and black bean salsa and sweet potato strips. Place cut quesadilla around the edge of the plate. Drizzle salad with dressings. Number of Servings: 1 Recipe submitted by SparkPeople user LILDVA.

11 Strawberry Pancakes Calories: Cholesterol: 3.3 mg Total Carbs: 52.6 g Protein: 11.4 g 1/2 cup egg substitute 2 cups lowfat buttermilk 1/2 cup water 2 Tbsp canola oil 2 Tbsp brown sugar 1 tsp salt 1 cup whole wheat flour Total Fat: 7.6 g Sodium: mg Dietary Fiber: 8.4 g Savings: 381 calories 1 cup white all-purpose flour 1 cup wheat bran 1 tsp baking soda 2 tsp baking powder cooking spray to coat griddle 18 large strawberries 12 Tbsp light whipped topping In a large mixing bowl, whisk together egg substitute, buttermilk, water, oil, and brown sugar. Pour both flours and wheat bran on top of mixture (do not stir in yet) and on top of that the salt, baking soda, and baking powder. Gently whisk until mixed thoroughly. Cook on a griddle lightly coated with cooking spray. Recipe makes 18 pancakes, 3 pancakes to a serving. Top each serving with three strawberries and 2 tablespoons of whipped topping. May be served with maple syrup if desired. (Syrup not included in nutritional counts.) Number of Servings: 6 Recipe submitted by SparkPeople user CASE4GRACE.

12 Sesame Chicken Calories: Total Fat: 16.0 g Cholesterol: 65.7 mg Sodium: mg Total Carbs: 7.0 g Dietary Fiber: 1.2 g Protein: 28.6 g Savings: 449 calories and 5 g fat 1 pound (16 ounces) boneless skinless chicken breast, cut into bite sized chunks. 3 Tbsp soy sauce 3 Tbsp olive oil 2 Tbsp rapadura, which is also known as whole cane sugar (or use sucanat or brown sugar) 1 tsp honey 1/2 tsp garlic powder 1/4 cup white, untoasted sesame seeds liberal pinches of black pepper, ground ginger and ground cinnamon Combine all ingredients except chicken in a bowl. Add chicken, mix together well so the chicken is thoroughly coated in the marinade, cover and let it sit in the fridge for 2 hours or so. Preheat oven to 350 degrees. Arrange chicken on a cookie sheet, and pour liquid on top of it. Bake in oven for 5 minutes, flip chicken pieces with a spatula, and bake for another 5 minutes, or until done. Serve with brown rice (not included in the Nutritional Info, because everybody likes different amounts of rice, or some might even not want rice at all.) Number of Servings: 4 Recipe submitted by SparkPeople user PISCESWOMAN87.

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