Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

5 egg whites
1/2 cup of mushrooms

3 oz. of cooked chicken breast

1/2 Roma tomato, diced

1/4 onion, diced

1/4 cup of feta cheese
1 tsp minced garlic
Italian seasoning

olive oil

Directions:

Step 1: Dice up the onion and tomato. Slice the mushrooms and shred the chicken breast. Put some olive oil in a pan and allow to get hot.

Step 2: Separate 5 egg whites from the yolks, place into a bowl and mix. Put the extra yolks in a container to save for baking purposes. Put the egg whites in the pan and allow to get semi-firm.

Step 3: On one half of the egg white mixture, put the shredded chicken, the diced tomato, feta cheese and other vegetables. Cover and put heat on medium low. Cook for 3 minutes. Once finished, flip the side with out the ingredients over the other side with a spatula. Use the spatula to slide the omelet onto a plate.

Nutrition Facts Italian Chicken Egg White Omelet Serving Size 6 ounces Amount Per Serving Calories 182.57 Calories from Fat  70 % Daily Value Total Fat 7.93g 12%    Saturated Fat 3.39g 17%    Trans Fat 0g   Cholesterol 47.73mg 16% Sodium 330.07mg  14% Total Carbohydrate 3.98g 1%    Dietary Fiber 0.53g 2%    Sugars 2.53g   Protein 22.01g  44% Vitamin A (IU) 219.07 4% Vitamin C 3.23mg 5% Calcium 104.71mg 10% Iron 0.5mg 3%

Chicken and Cabbage Stir Fry

Chicken Stir-Fry
Ingredients:

2 boneless chicken breasts, cubed

1 onion, chopped

3 cloves of garlic, chopped

1/2 of a head of cabbage, chopped

4 carrots, chopped

stir-fry sauce

spray bottle of olive oil

Directions:

Step 1: Spray olive oil in wok, place on stove and turn on medium-high. Add the chopped onion and saute for 2 minutes. Then, add the garlic and saute for 1 minute.

Step 2: Add the cubed chicken and cook for 5 minutes. Then, add 1/4 cup of stir-fry sauce and cook for the another 5 minutes.

Step 3: Once the chicken is done, put it (along with the onions and garlic) in a separate dish. Add 1/4 cup of water to the wok and allow it get bubbly. Put the vegetables in the wok and cover. Cook for 5 minutes, occasionally stirring to make sure all the veggies are steamed.

Nutrition Facts Chicken Stir-fry Serving Size 1 cup Amount Per Serving Calories 65.18 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.21g 1%    Trans Fat 0g   Cholesterol 17.23mg 6% Sodium 93.26mg  4% Total Carbohydrate 7.02g 2%    Dietary Fiber 2.12g 8%    Sugars 3.74g   Protein 6.42g  13% Vitamin A (IU) 4282.88 86% Vitamin C 28.63mg 48% Calcium 38.1mg 4% Iron 0.42mg 2%

Italian Chicken Wrap Recipe

Italian Chicken Wrap
4 oz sliced chicken breast
1 roma tomato, sliced
2 tbl. of spaghetti sauce
2 tbl. of feta cheese
1 whole wheat tortilla
pinch of oregano

Directions:  

Step 1: Grill or use leftover chicken. Warm up the whole wheat tortilla on a pan for a minute. Place the tortilla on a plate and add all the other ingredients.

Step 2: Roll up the tortilla with all the ingredients and slice in half.

So simple, yet so delicious!

Nutrition Facts Italian Chicken Wrap Serving Size 1 each Amount Per Serving Calories 302.87 Calories from Fat  80 % Daily Value Total Fat 8.69g 13%    Saturated Fat 3.65g 18%    Trans Fat 0.03g Cholesterol 81.68mg 27% Sodium 637.89mg  27% Total Carbohydrate 23.03g 8%    Dietary Fiber 4.29g 17%    Sugars 5.15g Protein 31.64g  63% Vitamin A (IU) 745.65 15% Vitamin C 9.61mg 16% Calcium 131.77mg 13% Iron 2.39mg 13%

Middle Eastern Chicken Recipe

Middle Eastern Chicken
3 boneless chicken breast, cubed
olive oil spray bottle
1 onion, chopped
1 tsp. of cumin
1/4 tsp. of cinnamon
1/2 tsp. of tumeric
cracked pepper
1 tbl. of fresh grated or powdered ginger
8 roma tomatoes
2 cloves of garlic, chopped
1 chicken boullion
1 cup of water

Step 1: Place a pan on the stove on medium heat, spray some olive oil and allow to get hot. Cube the chicken breast and chop the onion. Place both in the hot pan and cook for a few minutes.

Step 2: Season the chicken and onions with cumin, cinnamon, tumeric, and the cracked pepper. Cook until white.

Step 3: Add the tomatoes, garlic, ginger, the cup of water and the chicken boullion. Bring to a boil and simmer for 15 minutes on a low temperature.

Nutrition Facts Middle Eastern Chicken Serving Size 1 bowl Amount Per Serving Calories 97.88 Calories from Fat  25 % Daily Value Total Fat 2.58g 4%    Saturated Fat 0.45g 2%    Trans Fat 0g   Cholesterol 33.27mg 11% Sodium 107.24mg  4% Total Carbohydrate 7.2g 2%    Dietary Fiber 1.68g 7%    Sugars 3.33g   Protein 12.87g  26% Vitamin A (IU) 692.48 14% Vitamin C 11.94mg 20% Calcium 22.59mg 2% Iron 0.6mg 3%