"Winner Winner Chicken Dinner!"

"Winner Winner Chicken Dinner!" Your hips and your taste buds are the big winners here.

Crunchy Coated Chicken Fingers, Sweet and Salty Sweet Potato Mash and Parmesan Sprinkled Broccoli.

This one is for the kiddos!

Oven baked chicken fingers is a fun family feast and makes every waist line happy. Get the kids involved, as this is a smashing good time....

What you will need:

3 cups Corn flakes

1 freezer zip lock bag

2 tbsp Dijon mustard

2 chicken breasts

2 sweet potatoes

1/2 cup non-fat Greek yogurt

1 tsp all spice

1 tsp brown sugar

1 broccoli crown

1 tsp parmesan cheese

How to prepare the CHICKEN:

In the freezer zip lock bag pour in 3 cups of corn flakes and mash the corn flakes.

Cut the chicken into chicken fingers.

Roll the chicken in a bowl with the 2 tbsp of Dijon mustard, coat each piece thoroughly. Place the chicken fingers in the zip lock back and shake the bag until each piece is coated (this part is fun for the kids.)

Turn your oven onto 325 degrees and place chicken fingers on a greased baking pan. Do not put chicken into the oven until it is warmed up.

Peal and cut your sweet potatoes and place in a pot with water, bring to a boil and cook the sweet potatoes until a fork pushes through softly.

Once your oven is warmed up place the chicken into your oven and bake for 20-25 minutes.

At this point wash and cut the broccoli crowns and steam.

Your potatoes should be cooked, dump the water and add your 1/2 cup non-fat Greek yogurt, 1 tsp brown sugar and 1 tsp all spice. Mash and mix.

Pull your chicken out once it is cooked, place on a plate with your sweet potato mash, broccoli and sprinkle a little parmesan cheese over the broccoli.

An extra bonus would be a dipping sauce for the chicken. Take 1/2 tbsp honey and mustard and mix. Yummy honey mustard dipping sauce.

Enjoy!

A brain freeze worth having.....

Summertime, fresh fruit and a delicious way to start off your morning....

Growing up my Dad used to make me smoothies for breakfast. To this day I still make myself a yummy smoothie to start my day right. Quick, easy, healthy and you can take it to go.

What I used:

1 ripe banana

3-4 frozen or fresh strawberries

handful of frozen peaches

3-4 cubes of pineapple

1/4 cup of orange juice

2 tablespoons of non-fat Greek yogurt

pinch of cinnamon

Stick in a blender and blend......

You will have yourself a nutritious, refreshing, flavorful breakfast to get your morning kicked in gear.

Enjoy!

Burger and Fries, NO GUILT???????

Yes that's right, a good ol' American meal with a twist and without the guilt.......

Curry Turkey Burger topped with caramelized onion and feta with a side of oven baked fries.

YUM YUM was all that we said at the dinner table last night. When you make these oven baked fries you will never want a fried one again. This meal is so easy yet it looks like you slaved in the kitchen for hours.

For the Burger you will need:

Lean ground turkey

2 egg whites

2 teaspoon ground cumin

1 tbsp curry

2 teaspoon all spice

Combine all ingredients into a bowl and mix with your hands, form into small patties. Place burgers on a baking sheet with extra virgin olive oil.

For the caramelized onion you will need:

half of one red onion

1 tbsp brown sugar

2 tbsp red wine vinaigrette

S&P

Cook all ingredients together with the onion until it comes to a boil and the liquid is gone.

For the oven baked fries you will need:

2 red potatoes

2 tbsp Extra VOO

1 tbsp paprika

S&P

For the Burger assembly you will need:

Multi grain thin sandwich bread

small slice goat cheese feta

mustard

lettuce

Cut the potatoes in wedges, mix in a bowl with the above ingredients and place on a baking dish. Bake the potatoes in the oven at 350 degrees for 30 minutes on the bottom rack, bake until a fork sticks all the way through. Once the potatoes are baked place them on the top rack and put the burgers onto the bottom rack. Bake for another 15 minutes, flip the burgers and continue baking for 15 minutes.

Place the feta on top of your burger, put the bread in the oven to warm and turn the oven from bake to broil. Watch the fries as at this point they become nice and crispy. Judge this based on your liking with your oven baked fries. Pull everything out and spread mustard on the bottom of the sliced bread, place the burger on top, add the caramelized onions along with lettuce and enjoy your GOOD OL' AMERICAN BURGER and FRIES with a TWIST and without the GUILT!!