The Matejkas Equal Three

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November 23, 2009

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Chicken Bacon Ranch Bowl

*Adapted form Makayla Thomas 3 servings Each serving yields: 484 calories, 12g fat, 38g carbs, 55.1g protein, 8g sugar Ingredients 3 cups green beans (seasoned with Italian seasoning) 15 ounces ounces of diced chicken 3 slices Pepper Jack Cheese 6 tbsp bacon bits 5 ounces of plain non-fat yogurt 1/2 packet of ranch dressing 1 1/2 cups savory herb Little Potatoes (Walmart) Directions Slice mini potatoes and season according to directions. Cook in air fryer for 12 minutes at 400 degrees. Arrange 1/2 cup at bottom of each serving bowl. Cook chicken in air fryer for 8 minutes at 400 degrees. (I used Tyson frozen chicken bites). Place 3-4 ounces in each serving dish over potatoes. Mix non-fat yogurt with ranch dressing packet. Add a dash of hot sauce if you desire. Spread evenly over three servings of chicken/potato mixture. Add slice of Pepper Jack cheese to each bowl. Drizzle green beans with extra virgin olive oil. I seasoned with Italian seasoning and ...

Broccoli Cheese Chicken

4 boneless chicken breasts 2 tablespoons (1/4 stick) butter, melted 1 (10 ounce) can broccoli cheese soup 1/4 cup milk (I used fat free) 1 (10 ounce) package broccoli spears Place boneless chicken breasts in oblong slow cooker. In bowl, combine melted butter, soup and milk. Spoon over chicken. Cover and cook on low for 4 to 6 hours. Remove cooker lid and place broccoli over chick en. Cover and cook 1 more hour. Serve over noodles or rice.

Weight Watchers Crock Pot Chili

3 Weight Watcher Freestyle Points per serving 138 Calories, Fat 3g, Fiber 5g, Sugar 2g, Protein 13g Serves 12 Ingredients 1 lb. extra lean ground beef 1 tbsp. fresh garlic, minced 1 large red bell pepper, seeded and chopped 1 large green bell pepper, seeded and chopped 2 tbsp. chili powder 2 tbsp. cumin 1 can (28 oz) crushed tomatoes 1 can (15 oz) red kidney beans, drained and rinsed 1 sweet onion, chopped 1/4 cup canned diced green chiles 2 tbsp. tomato paste black pepper to taste Directions Cook ground beef in a non-stick skillet, breaking apart the meat, until well browned. Drain off any fat. Add bell peppers, and onion. Cook until softened. Place tomatoes, kidney beans, chiles, tomato paste, cumin, and chili powder in bowl. Mix. Place in slow cooker. Add meat mixture. Stir to combine. Let cook on high 4 to 5 hours. Serve with fat free cheddar (not included in points).

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