Buffalo Chicken Waffles - Recipe

Get out the waffle maker! We’ve got a NEW Lean & Green waffle recipe that we know you’ll love! Our Buffalo Chicken Waffles have all the flavor without all the guilt. We’ve packed in the veggies and lightened things up for a fully compliant Lean & Green meal (yields 4 servings with 1 Leaner, 1 Healthy Fat, 3 Green, & 3 Condiments per serving).



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BUFFALO CHICKEN WAFFLES

Ingredients: 

• ½ cup light cream cheese (8 Condiments)
• 3 large eggs, beaten (1 Lean)
• 4 tbsp buffalo hot sauce (2 Condiment) 1 cup minced celery (2 Green)
• 1 cup part-skim shredded mozzarella cheese (1 Lean)
• ¼ cup reduced-fat blue cheese crumbles (2 condiments)
• 4 scallions, minced (2 Green)
• 12 oz. shredded cooked white meat chicken (about 2 cups) (2 Leaner)
• Cooking spray (1 Condiment)
• 4 cups romaine lettuce, cut into ¼-inch strips (4 Green)
• 1 cup celery, cut into ½-inch chunks (2 Green)
• 1 cup cherry tomatoes, halved (2 Green)
• 4 tbsp reduced-fat blue cheese dressing (2 Healthy Fats)

Directions

1. In a mixing bowl beat cream cheese, with a spatula or wooden spoon until smooth. Whisk in the beaten eggs, and buffalo sauce until thoroughly combined.
2. To the egg-cream cheese mixture, stir in the celery, mozzarella, blue cheese, and scallions. Pour mixture over shredded chicken and toss to combine
3. Preheat a waffle iron and spray both sides with the cooking spray.
4. Put an adequate amount of the waffle mixture on your waffle iron (the amount may vary depending on the waffle iron's size), and cook until almost golden brown, about 10 minutes.
5. Once done, remove the waffles and place on a wire rack.
6. Repeat until the mixture is used up.
7. Combine the romaine with the celery and cherry tomatoes.
8. To serve, divide waffles evenly among four plates. Make a salad on each plate with 1 cup romaine, ¼ cup celery and ¼ cup cherry tomatoes per serving. Drizzle 1 tablespoon of blue cheese dressing onto each salad.



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Newsletter - Creating Self Awareness June 26, 2023

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Recipe - Sushi Tuna Roll

A Lean & Green approved sushi recipe! Our Sushi Tuna Roll uses cauliflower rice in place of traditional rice to keep carbs lower while packing in more veggies. Designed for ONE, this NEW Lean & Green recipe is a complete Lean & Green meal (1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments).

This is easy enough to substitute canned tuna for fresh seafood or other proteins if you wish! 

Ingredients:

• ¾ cup liquid egg substitute
• Cooking spray
• 1 cup frozen cauliflower rice
• 1 tbsp light cream cheese
• 5 oz. canned tuna, well-drained
• 1½ tbsp reduced-fat mayonnaise
• ½ cup julienned cucumber
• ½ tsp light soy sauce
• 2, (0.17-oz.) large sheets nori or 4, (0.10-oz.) regular sheets

Directions:

1. Spray a small (1.6 liter) microwave-safe casserole dish with non-stick cooking spray. Pour the egg substitute into the dish, cover and microwave on high for 2 to 2 ½ minutes or until set but slightly moist.
2. Using a rubber spatula, gently transfer the cooked egg to a cutting board. Let cool, then slice in half and set aside.
3. Cook cauliflower rice according to package directions. If watery, squeeze cauliflower rice in a clean kitchen or cheese cloth to remove excess moisture.
4. Combine the cauliflower rice and cream cheese in a bowl. Thoroughly stir, then set aside.
5. In another bowl, combine the tuna and mayonnaise; stir and set aside.
6. Cover a clean work surface with two pieces of plastic wrap. Place a large sheet of nori, shiny side down, on each of the plastic wrap pieces (if using regular sheets, lay 2 sheets on top of one another, shiny side down, on each of the plastic wrap pieces). Spread half of the cauliflower rice-cream cheese mixture in the center of each nori. Using a spatula, spread the rice mixture evenly over the nori, leaving a half-inch border around the edges uncovered.
7. Spread half of the tuna-mayonnaise mixture in the center of each nori creating a line from side to side.
8. Spread half of the sliced cooked egg and sliced cucumber on top of the tuna, side to side.
9. Drizzle the soy sauce evenly over the tuna, egg and cucumber.
10. Starting at the bottom edge, fold the nori over the filling and gently pull back to form a tight cylinder. Continue rolling until you reach the uncovered top edge. Lightly moisten the uncovered edge with water and continue rolling to form the sushi roll. Repeat with remaining ingredients to form the second roll.
11. Using a sharp knife, slice each sushi roll into 6 - 8 even pieces.

Nutrition Per Serving: 350 calories, 51g protein, 13g carbohydrate, 10g fat

Newsletter - Plan Your Health and Motion Strategy 6/12/23

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