Breakfast: Pineapple Raspberry Parfait
- 2 8-ounce containers (2 cups) nonfat peach yogurt
- ½ pint fresh raspberries, (about 1¼ cups)
- 1½ cups fresh, frozen or canned pineapple chunks
- Divide and layer yogurt, raspberries and pineapple into 4 glasses.
Snack: 18 Pretzels
Lunch: Chicken Sate Wraps
- Cooking spray
- 1/2 cup matchstick-cut carrots
- 1/3 cup chopped green onions
- 2/3 cup light coconut milk
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 3 tablespoons creamy peanut butter
- 1 teaspoon curry powder
- 1/8 teaspoon ground red pepper
- 2 cups shredded skinless, boneless rotisserie chicken breast
- 4 (8-inch) fat-free flour tortillas
- 1 1/3 cups packaged angel hair slaw
How to Make It
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add carrots and onions; sauté 1 minute. Stir in coconut milk and next 5 ingredients (through pepper); cook 30 seconds, stirring constantly. Add the chicken; cook 1 minute, stirring to coat. Remove from heat; cool. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down center of each tortilla, and top each with 1/3 cup angel hair slaw. Roll up. Cover and chill.
Dinner: Yogurt and Spice Grilled Chicken Skewers
- Dipping sauce:
- 1/3 cup honey mustard
- 2/3 cup reduced-fat sour cream
- 1 cup plain low-fat yogurt
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2-1 teaspoon chili powder
- 1/4 teaspoon ground cayenne pepper
- 1/2 teaspoon salt
- 1 1/2 pounds skinless, boneless chicken breasts, trimmed of visible fat
- 12 metal or wooden skewers
1. For the dipping sauce, mix the honey mustard and sour cream in a small bowl. Cover and refrigerate until needed. This sauce can be made up to 2 days in advance.
2. In a small bowl, whisk together all marinade ingredients; set aside.
3. Cut each chicken breast lengthwise into 4 long, thin strips. You should end up with about 12 strips. Place the strips into a gallon-size zip-top plastic bag. Pour the marinade mixture over the chicken, and close the bag. Then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight.
4. When ready to cook, transfer the chicken to a colander to drain off excess marinade. With clean hands, skewer each piece of chicken, threading it onto the end of a skewer. Continue until all of the chicken pieces are skewered.
5. Preheat the grill or grill pan to medium heat. Cook for about 2 1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque). Transfer skewers to a clean platter.
6. Remove the chicken from the skewers, if desired. Serve chicken while hot with the dipping sauce alongside.