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Bonus Dessert Recipe to go with that awesome dinner ♥ Chocolate Chunk Bread Pudding

4 cups (1/2-inch) cubed Hawaiian sweet bread
2/3 cup 2% reduced-fat milk
2 tablespoons sugar
1 1/2 tablespoons unsweetened cocoa
1 tablespoon Kahlúa (coffee-flavored liqueur)
1/2 teaspoon vanilla extract
1 large egg, lightly beaten
Cooking spray
1 ounce semisweet chocolate, coarsely chopped
2 tablespoons frozen fat-free whipped topping, thawed

Preparation

Preheat oven to 350°.Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or until toasted. Remove bread from oven; decrease oven temperature to 325°.

Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate.

Divide remaining bread mixture between ramekins; top with remaining chocolate.Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping.

Nutritional Information

Calories: 319
Fat: 10.6g
Saturated fat: 5.2g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 0.8g
Protein: 9.8g
Carbohydrate: 45.3g
Fiber: 2.1g
Cholesterol: 121mg
Iron: 1.8mg
Sodium: 141mg
Calcium: 125mg

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♥ Romance is in the air and we’re saving you money and calories with the Featured Fit Girl Recipe of the week – Pan Seared Scallops on Linguine with a Tomato Cream Sauce ♥

Ingredients

1 cup dry white wine
1/4 cup minced shallots
2 tablespoons fresh lime juice
1 tablespoon grated peeled fresh ginger
2 tablespoons whipping cream
1 tablespoon butter, cut into small pieces
2/3 cup chopped seeded plum tomato
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
1/8 teaspoon black pepper
1 1/2 cups hot cooked linguine
Cooking spray
3/4 pound large sea scallops
1/8 teaspoon salt
Chopped cilantro

Preparation

Combine first 4 ingredients in a medium skillet; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Drain mixture through a fine sieve into a bowl, reserving liquid; discard solids.Return wine mixture to skillet. Add cream; cook over medium heat 1 minute. Add butter, stirring until butter melts. Stir in tomato, 2 tablespoons cilantro, 1/4 teaspoon salt, and pepper. Add linguine; toss well. Cover and keep warm.Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle scallops with 1/8 teaspoon salt. Arrange scallops in pan; cook 2 minutes on each side or until done. Add scallops to pasta mixture; toss gently to combine. Garnish with cilantro if desired

Nutritional Information

Calories: 426
Fat: 13.5g
Saturated fat: 7.3g
Monounsaturated fat: 3.5g
Polyunsaturated fat: 1.2g
Protein: 34.8g
Carbohydrate: 40.6g
Fiber: 2.6g
Cholesterol: 62mg
Iron: 2.8mg
Sodium: 694mg
Calcium: 75mg

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Featured Fit Girl Recipe of the week

Pan-Fried Chicken

We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.

Ingredients

1/2 cup whole-wheat flour
 1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned 
2 bone-in chicken thighs, skinned 
2 chicken drumsticks, skinned 
1/4 cup peanut oil

Preparation

1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Nutritional Information

Calories: 245
Fat: 10.1g
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g
Protein: 28.2g
Carbohydrate: 9g
Fiber: 0.8g
Cholesterol: 87mg
Iron: 1.8mg
Sodium: 240mg
Calcium: 17mg

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One of my favorite meals that I hope you’ll enjoy as well… Today’s Featured Fit Girl Recipe of the week- Spicy Shrimp & Grits

Ingredients

3 cups 1% low-fat milk
1 cup water
1 tablespoon butter
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 cup uncooked quick-cooking grits
1/2 cup (2 ounces) grated fresh Parmesan cheese
4 slices applewood-smoked bacon
1 pound peeled, deveined large shrimp
1 cup thinly vertically sliced white onion
2 cups grape tomatoes, halved
1 teaspoon hot pepper sauce or chopped chipotle chile, canned in adobo sauce
1/8 teaspoon ground or crushed red pepper
1/4 cup green onion strips

Preparation

1. Combine milk, water, butter, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 minutes or until thick, stirring occasionally. Remove from heat; stir in cheese.
2. While grits cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 minutes on each side or until done. Remove shrimp from pan. Add white onion to pan; sauté 1 minute. Stir in bacon, tomatoes, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper; sauté 2 minutes, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions.

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Nutritional

Calories 480
Fat: 15.9g
Saturated fat: 7.5g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.8g
Protein: 41.1g
Carbohydrate: 49.5g
Fiber: 2.4g
Cholesterol: 206mg
Iron: 5mg
Sodium: 772mg
Calcium: 481mg

Featured Fit Girl Recipe-Turkey Zucchini Burger with Tahini Sauce

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Taken from cleaneatingmag.com

  • 1 lb lean ground turkey
  • 1 packed cup grated zucchini, squeezed very dry
  • 1/4 cup chopped fresh cilantro leaves, divided
  • 3 tbsp fresh lemon juice, divided
  • 3 cloves garlic, minced, divided
  • 2 green onions, thinly sliced
  • 2 tsp ground cumin, divided
  • 1/2 tsp fresh ground black pepper, divided
  • 1/4 tsp sea salt, plus additional to taste
  • 1/4 cup 2% plain Greek yogurt
  • 2 tbsp tahini
  • 2 plum tomatoes, seeded and diced
  • 1 cup diced English cucumber
  • 1/4 cup diced red onion
  • 2 tbsp chopped fresh mint leaves
  • High-heat cooking oil (such as sunflower, safflower or grape seed oil), as needed
  • Olive oil cooking spray
  • 2 6-inch whole grain pitas, halved
  • 1/3 cup crumbled reduced-fat feta cheese, optional

INSTRUCTIONS:

  1. In a large bowl, combine turkey, zucchini, 2 tbsp cilantro, 1 tbsp lemon juice, 2 cloves garlic, green onions, 1 1/2 tsp cumin, 1/4 tsp pepper and 1/4 tsp salt. Form into 8 1/2-inch thick patties, then transfer to a large, parchment-lined baking sheet. Cover and refrigerate for at least 1 hour or overnight.
  2. Prepare tahini sauce: In a small bowl, combine yogurt, tahini, 1 tbsp lemon juice, remaining 1/2 tsp cumin and 1 clove garlic until smooth, adding up to 3 tbsp water to reach desired consistency. Cover and refrigerate.
  3. Prepare salsa: In a medium bowl, combine tomatoes, cucumber, red onion, mint, remaining 2 tbsp cilantro, 1/4 tsp pepper and and 1 tbsp lemon juice. Season with additional salt. Cover and refrigerate.
  4. Place patties in a pan pre-heated with olive oil and cook until done, turning once.
  5. Divide tahini sauce between pitas. Place 2 patties into each pocket and divide salsa evenly among burgers. Top with feta (if using).

Nutrients per serving (1 pita with 2 patties and toppings): Calories: 330, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 1.5 g, Polyunsaturated Fat: 2 g, Carbs: 32 g, Fiber: 5 g, Sugars: 5 g, Protein: 36 g, Sodium: 503 mg, Cholesterol: 45 mg

visit Clean Eating Mag for other recipes