Nutritious AND Delicious – Can It Be?!

Written by | Posted under Health and Wellness, Nutrition, TweakFit News | 5 years ago


chicken scampi

© Magen Petit

I was on a cooking and baking binge last night where I made dinner followed by dessert – Chicken Scampi and protein cookies! Both are low calorie, low carb, low fat, and high protein – and guess what? They taste DELICIOUS!

Chicken Scampi

Here’s what you’ll need:

  • 1.25lbs chicken (I got boneless, skinless chicken breast tenders)
  • ¼ cup white cooking wine
  • 2 tbsp Extra Virgin Olive Oil
  • 2 tbsp parmesan cheese
  • 2 tbsp Worcestershire sauce
  • ¼ cup fresh lemon juice
  • 2 tbsp parsley
  • ½ tsp black pepper
  • 1 tsp oregano
  • 2 cloves garlic

Mix all ingredients in a plastic bag (I used a big freezer bag). Add chicken and let it marinate in the fridge for 30 minutes. I actually let it sit for an hour only because I was busy making the cookies, but be careful not to let it marinate too long because the lemon juice could toughen the chicken. Mine ended up being just fine!

Place it in the oven on BROIL for 10-14 minutes (or until all the pink is gone). Make sure you flip the chicken halfway through. I only needed to keep the chicken in the oven for 10 minutes – ovens are different, though. Just keep an eye on it. DEFINITION OF BROIL, ACCORDING TO DICTIONARY.COM: “verb (used with object) To cook by direct heat, as on a gridiron over the heat or in an oven under the heat; grill: to broil a steak.” Some people might not know what broil actually means, hence why I provided the definition. I moved the top rack in the oven on the highest notch it could go and I placed the chicken on the rack. I just set the oven to “Broil” and let it do its thing!

That’s it! How simple is that?! You can add your favorite cup of veggies and a small salad to complete your delicious dinner!

Here are the nutrition facts for 5 servings:

199.8 calories, 6.9g fat, 3.68g carbs, 26.9g protein

Here are the nutrition facts for 4 servings:

249.75 calories, 8.62g fat, 4.6g carbs, 33.6g protein

protein cookie

© Magen Petit


Protein Cookies

Here’s what you’ll need:

  • 1/3 cup egg whites
  • 1/3 cup Truvia (Stevia or brown sugar works, too!)
  • ½ cup natural applesauce
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 cup oats
  • 1/3 cup ground flaxseed
  • ¼ tsp salt
  • 4 scoops protein (I used Gaspari Nutrition’s Milk Chocolate Myofusion)
  • 1 tbsp honey
  • ½ cup chocolate chip morsels

Mix all ingredients in a bowl and spoon onto a cookie sheet. Bake at 360 degrees for 10 minutes.

Nutrition facts for one cookie (my batch made a total of about 16 cookies):

114 calories, 4g fat, 11g carbs, 8g protein

The cookie can act as a great snack throughout the day or even as a dessert after a meal. If you try these recipes, let me know how they turn out! Bon appétit!

One Comment

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  1. Magen Petit said,

    Awesome!! Let me know how it turns out! Thanks for reading 🙂

    5 years ago


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