The Matejkas Equal Three

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Exploring Utah

September 20, 2021

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Right at our back door.

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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 ...

Skinny Sloppy Joes

Serves 7 Serving Size=1/2 cup Weight Watcher Points Plus=3 *I used sandwich thins which are worth an additional 2 WW points plus. Ingredients 1.25 lbs 93% lean ground beef sirloin 1 tbsp steak seasoning or seasoned salt 1 carrot, minced 1 medium onion, minced 2 cloves garlic, minced 1/4 cup red bell pepper, minced 4 oz mushrooms, minced 1 tbsp red wine vinegar (I substituted with Balsamic Vinegar) 1 tbsp Worcestershire sauce 2 cups tomato sauce 2 tbsp tomato paste Directions Chop all the vegetables really fine, using a chopper or food processor. Heat a large skillet over medium high heat. Add the meat to the pan and break it up as it cooks. Season with steak seasoning and cook the meat until it browns, then add onion, garlic, carrots, mushrooms, and red peppers to the skillet. Reduce heat to medium and add red wine vinegar (or Balsamic in my case) and Worcestershire sauce, cook 5 more minutes. Add tomato sauce and paste to pan, stir to combine....

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.

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