Tomato Basil Pizza

When I used to live in Phoenix, there was a unique store and restaurant around the corner called La Grande Orange Grocery.  There was one perfect night nearly seven years ago...  I was eight months pregnant with Baby #2 and was so hungry I could have eaten a house.  Not a good situation.  The Doc and his dad took me to La Grande.  I ordered a Tomato Basil Pizza and am pretty sure I ate the entire pizza myself (I was eating for two, right?).  It hit the spot like nothing else had in months.  I've dreamed of that pizza ever since -- until now.  Now I make it all the time.

True love.  Yum.



Tomato Basil Pizza
by www.trainermomma.com

1 whole wheat pita
1/3 cup marinara sauce (I used Classico)
1 tsp garlic, minced
2 Tb mozzarella cheese, reduced fat
3-4 fresh basil leaves, chopped
1 roma tomato, sliced
1 Tb feta cheese, reduced fat
freshly cracked pepper

Preheat oven to 425 degrees.

Spread the sauce all over the pita.  Sprinkle the minced garlic evenly all over the pita.  Spread the mozzarella cheese over the top of the pita.  Next, sprinkle the basil leaves topped with as many tomatoes as you like.  Top with the feta cheese.  Finish off your creation with some freshly cracked pepper.

Carefully place your pizza on the middle oven rack.  Bake for 8-10 minutes or until your cheese is bubbling and crust is a golden brown.  Remove carefully.

Enjoy.  Like, really really enjoy.  I LOVE this pizza.

Make one serving at 282 calories.

Find a printable version of this recipe here.

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Chicken Noodle Soup

OK, I've been tweaking with this one for a few months now.  I've finally got it and my family loves it -- whew!  I've been making this regularly and will eat the leftovers for days.  This is a perfect survival food for these busy holidays.

Chicken Noodle Soup
by www.trainermomma.com

2 cans (12.5 oz) of canned chicken breast, shredded or 3 chicken breasts, cooked and shredded
8 cups chicken broth, low sodium
1 medium onion, chopped (we use 1 Tb of onion powder for the Doc)
1/4 tsp black pepper
1 bay leaf
2 cups dried whole wheat noodles (I like using macaroni, but really anything works)
2 medium carrots, chopped
2 stalks celery, chopped
3/4 cup frozen peas
1 cup frozen green beans
2 Tb dried or fresh parsley
1 Tb rosemary
salt, to taste (I don't add any, but perhaps you might prefer it)

Throw it all into a stock pot and bring to boiling.  Simmer for 8-10 until noodles and carrots are tender.  Remove bay leaf and serve it up!

That's it, folks!

134 calories per cup.

Find a printable version of this recipe here.


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Pasta (Without the Pasta) Dinner

We went to a fancy restaurant the other night and I asked the chef to put together a dish similar to this one:  a pasta dish minus the pasta.  They were glad to oblige.  I told them they should add it to the menu.  They said they would consider it.  Of course, we left a big tip :)

I pull this one out of the fridge at home all the time.  It's typically when my family has spaghetti with meat sauce, and I'm not too hip on all the calories the whole wheat spaghetti is going to add to my plate.  So, I substitute some type of vegetable.  You name it:  zucchini, spaghetti squash, broccoli, cauliflower.  Anything works.  Then, I can get some more vegetables in, some protein, a filling dinner, and not so many heavy calories.

Pasta (Without the Pasta) Dinner
by www.trainermomma.com

1 lb lean ground turkey or beef
32 oz jar of marinara sauce (I've been using Classico Tomato Basil lately)
parmesan cheese, shredded
vegetable of your choice (zucchini, yellow squash, spaghetti squash, broccoli, cauliflower, eggplant, etc.)
seasoning blend

Brown up the meat and drain off the remaining liquid.  Add a jar of your favorite marinara sauce.

Steam up loads of vegetables and fill up your plate/bowl.  Season to taste.  Top with 1/2 cup of the meat sauce and 1 Tb of the parmesan cheese.

Around 200 - 220 calories depending on what your vegetable is.

For a printable version of this recipe, click here.

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Pear and Pecan Salad

This is an easy one to throw together for a big crowd.  I use this one on Sundays frequently.

Pear and Pecan Salad
by www.trainermomma.com

romaine lettuce, torn
baby spinach
1 or 2 pears, sliced
1-2 tomatoes, diced
3-4 bunches of green onions
1 handful of Craisins
1 handful of pecans, roasted
4-5 oz of goat cheese, crumbled
balsamic vinegar
olive oil

Get a very large salad bowl and just start throwing all the goodies in the bowl.  Add as many ingredients as suits your fancy.  Remember, however, to go easy on the high calorie foods:  Craisins, pecans and goat cheese.

Mix with salad tongs.  When you load up your plate, drizzle with a bit of balsamic vinegar and about a tablespoon of olive oil.

YUM!

For  a printable version of this recipe, click here.

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Mexican Rice Casserole

Once again, I hit the jack pot on one of my favorite recipe blogs, For the Love of Cooking.  I made a few tweaks here and there, and in the end this dish got a thumbs up.

OK, catch your breath.  It looks like a ton of ingredients, but mostly they are just spices.

Mexican Rice Casserole
by www.trainermomma.com
adapted from For the Love of Cooking

1 1/2  cups brown rice, prepare per instructions
1 lb lean ground beef (I used 96/4)
1/2 sweet yellow onion, diced (or a few Tb of onion powder)
3 cloves of garlic, minced
1 tsp paprika
1 tsp chili powder
1 tsp dried cumin
1 tsp garlic powder
1 tsp dried oregano
1/2 - 1 tsp crushed red pepper flakes
sea salt and freshly cracked pepper, to taste
1 15 oz can of black beans, drained and rinsed
1 15 oz can of tomato sauce
3-4 Tb fresh cilantro, chopped (divided)
1 cup of shredded cheddar cheese, reduced-fat (I mixed some Monterey Jack in there, too)
3-4 tomatoes, sliced thickly

Preheat oven to 350.

Prepare rice according to instructions.

In a large skillet (I mean large!)  over medium high heat, brown ground beef.  Cook beef for about 4 minutes then add the onion and all of the seasonings.  Stir until well combined for about 8-10 more minutes until onion is tender and meat is done.  Add the minced garlic and cook for an additional 1 minute.

To the beef and onion mixture, add the cooked rice, black beans, tomato sauce, and some cilantro (save the rest for garnishing).  Mix ingredients thoroughly.

Coat a large baking dish with cooking spray and pour the meat/rice mixture into the dish and spread it evenly.  Place the tomato slices on top and cover with cheddar cheese (I left a section without the tomatoes for those - ahem, the Doc - who won't eat cooked tomatoes).

Spray a piece of tin foil with cooking spray (to avoid the cheese sticking to it) and cover the baking dish. Bake for 20 minutes at 350.  Remove tin foil.  Bake for an additional 5-7 minutes until the cheese is melted and golden brown.

Remove from oven and top with remaining cilantro.  Let it sit for a few minutes, then slice it up.

Add a little salsa, reduced-fat sour cream, or guac and WHOA.  You are in the dinero, senorita!

Makes 12 servings.  222 calories per serving.

Find a printable version of this recipe here.

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Chicken Hawaiian Salad

If you haven't noticed yet, in addition to green salads,  I LOVE CHICKEN SALAD.  Despite my love affair with it, nobody else in my family likes it.  I don't get it.  They like tuna salads, but no chicken salad?!?

Whatever.  More for me.

Chicken Hawaiian Salad

by www.trainermomma.com

adapted from Kirkland Signature Recipes

1 12.5 oz can of canned chicken

1/2 cup celery, diced

1 medium apple, chopped

1 cup pineapple chunks (tidbits would work even better)

2 Tb raisins

2 tsp toasted sesame seeds (when toasted it really brings out the taste)

3 Tb Miracle Whip, light or light mayo

1/2 tsp curry powder

Combine chicken, celery, apple, pineapple, raisins and sesame seeds in a large bowl.  

Mix Miracle Whip and curry powder in a smaller bowl.  Mix in with chicken mixture and toss to coat.

I like to eat this on a bed of greens or in a wrap for food on the go.

168 calories per cup.

Find a printable version of this recipe here.

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Sweet Potato Enchiladas

If I see a recipe that includes sweet potatoes and Mexican food -- I AM THERE.  Luckily, my family was with me on this dish too.  Whew.

This one came from my friend Kim.  There is some good cooking going on in her kitchen, I tell you.  Check out her healthy recipes here.

Sweet Potato Enchiladas
by www.trainermomma.com
source:  Kim Hedges

2 sweet potatoes, peeled, cooked, and mashed
4 Tb fresh cilantro, chopped and divided
1 onion, chopped
2 cloves garlic, minced
1 can black beans, drained and rinsed
1/2 cup water
2 Tb chili powder
2 tsp ground cumin
2 Tb soy sauce, reduced sodium
7 or 8 whole wheat tortillas or Flatout Bread
baby spinach leaves, torn
1 can green chili enchilada sauce
1 handful of cheddar cheese, reduced-fat

Peel, cook, and mash sweet potatoes (I steam mine in the microwave until tender).

Mix sweet potatoes and 2 Tb of cilantro in a bowl.

In a medium sized pan, spray nonstick cooking spray.  Saute onions on medium high heat until they are translucent.  Add garlic, stir for 1 minute.  Add beans, water, chili powder, cumin, and soy sauce.  Cook and stir until most of the water has been evaporated.  Mix in the remainder of the cilantro and remove from heat.

In a tortilla, put 2 Tb or so of sweet potato mixture, then 2 spoonfuls of bean mixture and top with some torn spinach.  Roll up and place in a lightly sprayed baking dish.  Repeat for the rest of the enchiladas.

Top with enchilada sauce and cheese.

Bake at 350 for 20-25 minutes until cheese is golden brown.

Makes 7 servings.  215 calories per serving.

For a printable version of this recipe, click here.

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Baked Sweet and Sour Chicken

Sweet and Sour Chicken
by www.trainermomma.com
adapted from Kitchen Kousins, Karalee Jones' recipe

2 lbs of chicken or 4 large chicken breasts cut in half, boneless, skinless
20 oz can of pineapple chunks, drained (save juice!)
3/4 cup pineapple juice
3/4 cup water
1/3 cup sugar
1/4 cup vinegar
2 T. soy or teriyaki sauce, reduced sodium
2 Tb cornstarch
1 Tb chicken bullion
1 large bell pepper, sliced
1 stalk of celery, chopped

In a baking dish, place chicken breasts, pineapple, bell pepper and celery.

Stir pineapple juice, water, sugar, vinegar, soy sauce, cornstarch, and chicken bullion in a saucepan until  boiling. Stir constantly until it thickens and sugar is dissolved.

Pour thickened sauce over the chicken and other goodies in the baking dish.

Cover with tin foil and bake at 350 for 30 - 45 minutes or until chicken is done.  Serve over brown rice.

Makes 8 servings.  182 calories per serving (not including brown rice).

For a printable version of this recipe, click here.

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Leafy Green Salad With Albacore Tuna

Leafy Green Salad with Albacore Tuna

by www.trainermomma.com

2 cups romaine lettuce, torn

1/2 medium orange, sliced and chopped

1 stalk celery, chopped

1 Tb avocado

2 oz albacore tuna, packed in water

1 Tb Miracle Whip, Light (optional)

1 Tb Craisins

1 Tb almonds, slivered

1 Tb Poppy Seed Dressing

Mix tuna and Miracle Whip in a separate bowl.

Lay lettuce on large plate and top with all the goodies.  Add the tuna mixture and top with Poppy Seed Dressing.

330 calories.

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Boneless Honey BBQ "Wings"

I don't get wings.

When I eighteen I was dating this totally great guy.  However, every week he took me to this local restaurant for "All You Can Eat Wing Night".  Although I cannot remember the name of the restaurant for the life of me, I do remember that boy downing, I'm talking downing plates upon plates of wings.

There were hot wings, mild wings, Teriyaki wings, Ranch wings, Cajun wings, and more.
There were piles of bones every where.
He had sauce dripping down his chip and hands.
He was sucking the meat off the bones and licking the sauce off his fingers.
We never spoke more than two words while at this restaurant.
Apparently all that wing eating was serious business.

Although that wing experience did not leave a good taste in my mouth (literally and figuratively) this one did.  Easy, fast, and no bones.



Boneless Honey BBQ "Wings"
by www.trainermomma.com
source:  I Can't Believe It's Not Fattening! by Devin Alexander

1/4 cup BBQ Sauce (find one w less than 9g of sugar and preferably all natural)
2 Tb honey
1/4 tsp garlic powder
salt and pepper to taste
16 chicken tenderloins (about 1 lb), trimmed

Combine the BBQ sauce and honey in a small bowl.  Set aside.

Sprinkle the garlic powder, salt, and pepper on tenderloins and toss to combine.

Place a nonstick skillet over high heat.  When hot, spray the skillet with nonstick cooking spray.  Lay the chicken side by side in a single layer (work in batches if you need to).  Cook the strips until they are browned on the outside and no longer pink on the inside, around 3-5 minutes per side.

When all the chicken is cooked, turn the heat to low and return all the chicken to the skillet.  Pour BBQ mixture over the chicken and gently stir until all the tenderloins are well coated and the sauce is warm.

Remove pan from heat.

Let the wings sit in the pan for an additional 5 minutes.  Toss them again (the sauce will be a little thicker).  Serve immediately.

Makes 4, 4-wing servings.  164 calories per serving.

For a printer friendly version of this recipe, click here. 

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Chicken Nuggets

Chicken nuggets -- specifically Dino Nuggets -- used to be a staple in the Reading household.  Without thinking, I would just grab a huge bag, or two, at Costco, and throw them at the kids whenever I didn't feel like cooking.  

Well, over time, things have changed.  After I took  2 seconds to actually read the back of the Dino Nugget bag and couldn't pronounce a lot of the ingredients (what is methylcellulose?) -- I about croaked when I saw how many calories there were in just 5 nuggets:  260!  Holy cow!  And the Doc would easily eat triple that on a weekend afternoon.  I had to get rid of them ASAP.

We've been Dino Nugget free for several years now.

But my family never forgot.

I sent out a plea on the Trainer Momma Facebook page recently for some healthyChicken Nugget ideas with ingredients that were actually food -- and several of you came through.  I plan on trying all of them.

  This was my first attempt -- and my family loved them.

Chicken Nuggets


adapted from One More Moore by www.trainermomma.com
2 lbs chicken breasts, boneless, skinless cut into chunks
1 cup whole wheat flour
dash of Salt & Pepper
1 cup whole wheat bread crumbs (recipe coming soon!)
2 tsp Italian seasoning (find recipe here)
1/2 cup parmesan cheese, finely grated
2 eggs
2 Tb water
2-4 Tb olive oil

Preheat oven to 350. Roll up your sleeves for some fancy schmancy cookin':)

You will need 3 bowls OR 2 large zip lock bags and 1 bowl (think Shake 'N Bake. Since I'm always running behind schedule, this is my preferred method).

Bag/bowl #1:
Mix flour, salt and pepper.

Bowl #2:
Whisk eggs and water until combined.

Bag/bowl #3:
Mix cheese, bread crumbs, and Italian seasoning.

Take your chicken chunks and put them in Bag/bowl #1, the flour mixture, and coat.

Remove chicken and dunk them in bowl #2, the egg mixture, and coat.

Now put chicken in Bag/ bowl #3, the bread crumb and cheese mixture, and coat.

Heat a large pan on medium heat. Add a few tablespoons of olive oil. Add the nuggets and cook around 2 minutes per side until browned (work in batches if you have to). This part seals in some of the moisture and prevents them from drying out.

After browned, place on a cookie sheet that is lined with foil and sprayed with nonstick cooking spray. Cook in the oven for around 10-12 minutes.

Remove from oven -- Tada! Your very own chicken nuggets that your kids will love and you will even eat some too!

4 oz. (around 5 nuggets) is 160 calories.

For a printable version of this recipe, click here.

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Rosemary Herbed Potatoes

My mother was not touching these killer potatoes.  I finally asked her why, and she said she didn't want all the fat from the sour cream.  Gotcha, Mom!  It's plain yogurt and totally delicious -- now my mom thinks so too.

Rosemary Herbed Potatoes
adpated from Eating for Life by www.trainermomma.com

1 1/2 lb small red potatoes
1/4 cup fat-free plain yogurt
1 tsp Italian seasoning (recipe here)
1 clove minced garlic
1/8 tsp black pepper
1 tsp rosemary

Place potatoes in a large saucepan and cover with water.  Bring to a boil over high heat, then reduce heat to low.  Cover and simmer until tender, around 15-20 minutes.

While potatoes are boiling, mix yogurt, Italian seasoning, garlic, pepper, and rosemary in a small bowl.

Drain potatoes when done and return to saucepan.  Stir in yogurt mixture to coat.

Makes 6 servings.

103 calories per serving.

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Southwestern Rice & Pinto Bean Salad

WOW.  I found this beauty and enjoyed for lunch for nearly a week.  Yes, it does taste as good as it looks.



Southwestern Rice and Pinto Bean Salad
adapted from Eating Well by www.trainermomma.com

1 cup brown rice, cooked and cooled (after it is cooked it should end up to be around 2 cups)
2 teaspoons cumin seeds, or 1 teaspoon ground cumin
1/4 cup olive oil
1/4 cup sherry vinegar
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1 large clove garlic, crushed and peeled
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
2 15-ounce cans pinto beans, rinsed
8 scallions, trimmed and sliced (about 1 1/2 cups)
1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)

Toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.

Makes 8 servings at 244 calories for each 1 cup serving.

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Green Salad with Meatballs and Peppers

So, while the rest of the family is eating meatball sandwiches, I prefer throwing my protein on a salad instead.

Green Salad with Meatballs and Peppers
by www.trainermomma.com

1 1/2 cups baby spinach
1 1/2 cups romaine lettuce, shredded
5 meatballs, slightly warm (find recipe here)
1/2 of a roma tomato
1/3 of a cucumber
4 baby carrots, sliced
1/2 cup red, orange bell peppers, sliced
2 Tb feta cheese, reduced-fat
2 Tb Kraft Sicilian Roasted Garlic Balsamic Vinaigrette dressing

Lay the spinach and lettuce down and top with the rest of the vegetables, meatballs, and feta.  Toss with the dressing and whala!  Yum.

285 calories.

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Meatballs

 I have been recently motivated to make my own meatballs since Costco stopped carrying their Lean Turkey Meatballs over in this part of the world.  These were actually quite easy and I make a ton so I would have plenty in the freezer to grab in a pinch.  

Meatballs

by www.trainermomma.com

2 lbs lean ground turkey (lean ground beef would be fine too)

3 egg whites

3/4 cups whole wheat bread crumbs

1/3 cup water

3/4 of an onion, finely chopped

3 cloves garlic, minced

1/3 cup dried parsley

3 tsp dried basil

1 1/2 tsp ground pepper

Preheat oven broiler.

Just mix all ingredients thoroughly in a large bowl (the hands work best -- blaaaaah! I hate that part!).  Shape into balls about 1 1/2 inch in diameter.

Line a baking sheet with tin foil and spray with nonstick cooking spray.  Arrange meatballs on baking sheet, then place under broiler for a total of 12-15 minutes.  After about 6 minutes, remove from oven, rotate the meatballs, then put them back in the oven until they are cooked on all sides.

Makes around 60-65 meatballs at 27 calories per meatball.

For a printable version of this recipe, click here.

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Chicken Vegetable Flat Bread Pizza

I've been wanting to branch out more with the Flatout Flatbread.  I'm sure glad I did.  I've been eating versions of this for about a week now.

Chicken Vegetable Flat Bread Pizza
by www.trainermomma.com

1 Flatout Flatbread, Light
3 oz baked chicken, sliced (find recipe here)
1/3 cup tomato sauce (I used Classico Tomato Basil)
1 zucchini, sliced
1/8 cup red onion, sliced
spinach
seasoning blend, reduced sodium (I use Morton's)
oregano
2 Tb mozarella cheese, reduced fat

Preheat oven to 350 degrees. Cook Flatout bread directly on oven grate for 7 minutes.

While bread is cooking,  put vegetables in a microwavable bowl.  Add about 1 inch of water, cover, leaving a slight crack for steam to escape.  Zap in the microwave for 3 minutes.

When flat bread is done, remove carefully from oven.  Top with tomato sauce, vegetables then sprinkle with oregano and seasoning blend.  Add sliced chicken and mozzarella cheese.

Put pizza back in oven for 7 minutes.  Remove carefully from oven.

289 calories.

For a printable version of this recipe, click here.

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"Anti-Salad Dressing" Salad

This is a breakthrough for me.  I could not figure out what kind of dressing to throw on this beauty.  I was starving, so I didn't want to make one.  None of my standby Light dressings looked good.  So, I did what I've been too chicken for years to do:  I only sprinkled it with lemon juice.  And the verdict?  I liked it!  It was very clean and refreshing.  Why did it take me this long to try it?

"Anti-Salad Dressing"  Salad

by www.trainermomma.com

1 1/2 cups of romaine

1 1/2 cups of spinach

1 Gardenburger

1/4 cup kidney beans

1/4 cup green pepper

1/4 cup red pepper

1 roma tomato

2 Tb green onions

a few Tb of lemon juice

283 calories

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Tortilla Soup

This winner comes from a favorite gym rat of mine, Kristen.  Several years ago as we were lifting side by side, solving the political problems of the world and admiring the talents of Hugh Jackman all in the same conversation, she suggested that I become a personal trainer.  I had been thinking about it for only about  -- oh -- seven years or so.  For some reason, it was when she formed it into words did I dare to make it a reality.  I will always be grateful for her confidence in me.  It was contagious.



Tortilla Soup
by Kristen Peterson

3 boneless, skinless chicken breasts
1 tsp olive oil
1/2 tsp minced garlic
3/4 tsp ground cumin
2 (4 cup) boxes of chicken broth, reduced sodium
1 (11oz) can corn, drained
1 can white hominy, drained
1 green pepper chopped
1 onion, chopped
1 can black beans, drained
1 (4 oz) can green chili, chopped
1/2 tsp chili powder
3 T lemon juice
1 cup salsa (or 2 diced tomatoes, 1/4 red onion, and 1/4 cup ciliantro)
baked corn tortilla chips
monterey jack cheese, reduced fat
sour cream, light (optional)
avocado slices (optional, but not really if you are totally cool)

Boil chicken in broth.  Save both chicken and broth.  Shred chicken.

Sautee onion and pepper in olive oil in stock pot for 5 minutes.  Add garlic and cumin.  Mix well.  Add broth, beans, corn, hominy, chilis, salsa, lemon juice, chili powder, and chicken.  Bring to a boil then reduce to low.  Simmer for 30 minutes.

Serve with chips, cheese, sour cream, and OF COURSE avocado.

Make 16 cups.  186 calories per cup (excluding the extras on top).

For a printable version of this recipe, click here.

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Vegetarian Chili

This is sans-meat version of my Cheater Chili.  Some days I just can't eat one more bite of meat.  This is a great, filling main dish.  And no one ever misses the meat :)



Vegetarian Chili
by www.trainermomma.com

1 pkg of Hurst's HamBeens Cajun 15 Bean Soup -- beans ONLY (not the Cajun spice packet)
3 8-oz. cans of tomato sauce, no salt added
4 large spoonfuls of salsa
1 1/2 tsp salt
2 Tb chili powder (or more if your family prefers more kick)
pepper, sprinkle generously
favorite seasoning blend, sprinkle generously
1 yellow squash, grated
1 cup matchstick carrots
1 can corn, drained

I use the Quickcook method on the back of the Bean Soup bag to soften my beans:

1.  Place rinsed beans in a pot with 3 quarts of water.
2.  Bring to a rapid boil.  Reduce heat, cover and continue boiling 60-70 minutes.  Stir occasionally to prevent sticking.

Beans should be soft and tender.  Sometimes I drain off water or add water, depending how chunky or soupy I want my chili to be.  I lean towards the chunky side.

This recipe can take ANY other veggies you want to add.  These are just some safe ones I had on hand, however eggplant, peppers, sweet potatoes, etc. would ROCK this dish.

Add the rest of the ingredients, then let simmer for 30 minutes.

Makes 8  1-cup servings.

1 cup is 315 calories.

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Chicken Craisin Salad

I can't help but order different versions of this salad at different restaurants.  I finally started making it at home and cannot get enough.

Chicken Craisin Salad

by www.trainermomma.com

2 cups spinach

4 oz spicy chicken, baked (my favorite rub is here)

2 Tb craisins

1/8 of an apple, chopped

2 Tb feta cheese, reduced fat crumbles

2 Tb pecans, chopped

2 Tb Poppy Seed dressing (find recipe here)

Just chop it up and enjoy!

424 calories

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