Pretzel Crusted Chicken Strips {with Honey Mustard Dipping Sauce}.

I’ve written before on the magnificent power of a chicken strip.  For that matter a chicken finger, nugget, or any form of tender juicy crusted chicken bites.  They are universally loved by carnivores, especially at gatherings that often involve televised sports aka Game Day!

We’ve used pecans to coat our Pecan-Crusted Trout, Sage-Pecan Pesto Encrusted Turkey Tenderloin, and Pecan Salmon Caesar Salad.  All were delicious.  Our Cheez-It Crusted Buffalo Chicken Fingers delivered awe-mazing.  So when we chose pretzels to crust our chicken strips, we got all the great crunch and flavor, with less fat and calories.  And they’re baked, so no oil required.  Are you feeling a WIN like I am?!

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Pretzel Crusted Chicken Strips {with Honey Mustard Dipping Sauce}

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 4 -6

Author Libby with Lemony Thyme

Ingredients

For chicken strips…

• 1 lb. boneless skinless chicken breasts cut into1/2-inch thick strips
• 1 cup egg whites
• 2 cups flour seasoned with salt & pepper
• 3 cups crushed pretzels
• spray olive oil for baking

For honey mustard dipping sauce…

• 3 Tbl. honey
• 3 Tbl. Dijon mustard
• 3 Tbl. mayonnaise

Instructions

For chicken strips…

• Preheat oven to 350 degrees. Coat baking sheet with olive oil spray.
• Dredge chicken strips in seasoned flour, then into egg whites, then press into crushed pretzels. Place on prepared baking sheet. Repeat with remaining strips. Spray tops with olive oil spray.
• Bake for 20-25 minutes, turning once half way through cooking time.

For honey mustard dipping sauce…

• Combine all ingredients, adjust according to taste.

The post Pretzel Crusted Chicken Strips {with Honey Mustard Dipping Sauce} appeared first on Lemony Thyme.

Most days, whether at home or the office I’ll have an Egg White Omelet Bowl for breakfast.  A bed of spinach (getting my calcium anywhere I can), a drizzle of olive oil, a sprinkle of fresh herbs and scallions, and an egg white omelet packed with herbs.  Today, my herb of choice was Thai Basil which is thriving in our Aero Garden presently.  This Thai Basil Egg White Omelet Bowl fits in so nicely with my Healthy Choices plan.

You’ll notice top left is a quart of All Whites.  Liquid egg whites are so versatile and a staple in our house.  You’ll notice middle left is my trusty microwave egg poacher.  If you don’t own one, they are available at Walmart in the kitchen gadget for cheap.  They will change your egg white omelet life, especially at work.

Simply pour in the liquid egg whites.  Sprinkle in your favorite herbs or aromatics.  Sometimes I make a western omelet with tomatoes & jalapeno, sometimes it’s all herbs, or like today I added shredded carrot, scallions and red chilis to my herbs.

Pop it in the microwave for 1 – 1 1/2 minutes (depending on volume) and voila.  Perfectly cooked eggs whites bursting with flavor.

I like to cover mine with cheese.  I used a slice of baby Swiss.  A little extra protein AND it is an omelet after all, cheese is a must. Just top hot omelet with cheese and close the lid for a minute for melty goodness.

I built a salad of spinach, shredded blanched carrots, sliced scallion, fresh Thai basil & cilantro leaves, sliced red chilis, a simple drizzle of olive oil and sprinkle of salt & pepper.  I happen to have a collection of flavored olive oils which allows me to further add flavor.  The beauty of ‘Bowl’ meals is they are prepared according to ingredients already on hand, with endless possibilities.

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Thai Basil Egg White Omelet Bowl

Prep Time 5 minutes minutes

Cook Time 2 minutes minutes

Total Time 7 minutes minutes

Servings 1

Author Libby with Lemony Thyme

Ingredients

• 1/3 cup liquid egg whites or two egg whites
• 1/2 cup fresh herbs chopped (I used Thai basil & cilantro)
• 2 scallions thinly sliced
• 1/2 cup shredded carrots blanched
• 1 red chili pepper thinly sliced
• 1 slice Swiss cheese
• 3 cups fresh spinach leaves
• 1-2 tsp. olive oil
• salt & pepper to taste

Instructions

• Pour egg whites into microwave egg poacher (or for stove-top, use non-stick skillet coated with cooking spray).
• Sprinkle in a couple of tablespoons of the chopped herbs and scallion. Add a few shredded carrots and chili slices. Microwave for 1 1/2 minutes on high. Remove and add slice of cheese. Close lid and let rest for 1 minute.
• Meanwhile prepare a salad of spinach leaves, fresh Thai basil & cilantro leaves, remaining chopped herbs, shredded carrots, sliced chili. Drizzle with olive oil and salt & pepper. Top with egg white omelet.

Notes

This delicious and filling bowl weighs in at 3 WW Pts+

The post Thai Basil Egg White Omelet Bowl appeared first on Lemony Thyme.

I had this vision of presenting a big bowl of Cream of Tomato Soup with Basil Pesto & a side of Mozzarella Dunkers aka Baked Mozzarella Cheese Sticks.  You know the scene, a gorgeous bowl of tomato soup with a side grilled cheese sandwich.  One glimpse and you’re committed.  The epitomy of comfort.  

It’s all about comfort in this house and I’m proud to say that we’ve learned to adapt to a lighter lifestyle.  Our Baked Mozzarella Cheese Sticks start with Weight Watchers String Cheese.  They’re just 1 Pts+ per cheese stick BEFORE you bread them.  I decided to cut them in half so that after breading each piece is still just 1 WW Pts+.

First thing to do is freeze your cheese sticks.  This helps keep the cheese from oozing out during baking.  Cut them in half, then roll them in flour, dunk in egg whites and coat in seasoned parmesan panko/Italian bread crumbs before baking.  A little olive oil spray goes a long way towards achieving golden goodness.

Being on a Healthy Choices eating plan doesn’t mean we can’t enjoy cheesy love.  These Baked Mozzarella Cheese Sticks make a great appetizer and are fantastic dunked in Cream of Tomato Soup.

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Baked Mozzarella Cheese Sticks

These Baked Mozzarella Cheese Sticks make a great appetizer and are fantastic dunked in Cream of Tomato Soup.

Author Libby with Lemony Thyme

Ingredients

• 6 WW 1 Pts+ Mozzarella String Cheese cut in half
• 2 Tbl. flour
• 3 Tbl. egg whites
• 1/2 cup panko bread crumbs
• 1/2 cup Italian bread crumbs
• 1/4 cup parmesan cheese shredded
• 1 tsp. dried basil
• 1/2 tsp. garlic powder
• olive oil cooking spray

Instructions

• Unwrap cheese sticks, cut in half and freeze (about one hour).
• Place oven rack to the top third position. Preheat oven to 400 degrees. Spread panko and Italian breadcrumbs on a shallow baking sheet and toast in oven for 5-8 minutes until golden brown. Remove from oven and transfer to shallow bowl to cool. Line baking sheet with foil and spray with olive oil spray.
• In a shallow bowl beat egg whites until foamy. Put flour in a second bowl. Combine toasted bread crumbs, parmesan cheese, basil and garlic powder in a third bowl.
• Coat frozen cheese sticks in flour, then dip into egg. Next roll in breadcrumb mixture until coated well. Place onto prepared foil lined baking sheet. Continue dipping each cheese stick, then lightly spray tops with olive oil spray.
• Bake for 5 minutes, then turn them over and coat with olive oil spray. Bake for an additional 5 minutes. Remove from oven and serve immediately.

Notes

Each Cheese Stick = 1 WW Pts+

The post Baked Mozzarella Cheese Sticks appeared first on Lemony Thyme.

I can’t recall the name of it, but the host would always feature the ‘obedient ingredient.’ 

That’s exactly what I did this morning.  I bought a few too many avocados this week so I’m turning them into serving vessels.  Our Herbed Scrambled Eggs were quite happy in their avocado boats.

And then there are my fresh herb pots that are virtually exploding into bloom with this glorious summer sun.  Herb bouquets make me smile.

Fresh herbs sprinkled into soft scrambled eggs. 

Simple. 

Delightful.

All my best,
xo Libby

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Herbed Scrambled Eggs {in Avocado Boats}

Cook Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 -2

Author Libby with Lemony Thyme

Ingredients

• 1 egg
• 1 egg white
• 1 Tbl. fresh herbs such as lemony thyme, tarragon, chives, cilantro
• 1 tsp. finely diced red onion
• salt & pepper
• butter for pan
• 1 avocado

Instructions

• Scramble egg and egg whites until lightly set. Sprinkle with fresh herbs, salt & pepper. Remove from heat. Gently stir.
• Cut avocado in half. Remove pit and discard. Sprinkle avocado halves with salt & pepper. Spoon scrambled eggs into avocados to serve. Sprinkle with diced red onion.

Here are some other ways to incorporate our obedient ingredient Avocados.

~ Curried Chicken Salad in Avocado ~ 

~ Baked Eggs in Avocado ~

~ Ceviche {with Halibut, Scallops & Shrimp} ~

The post Herbed Scrambled Eggs {in Avocado Boats} appeared first on Lemony Thyme.

This Inside Out Fresh Herb Omelet was my Healthy Choice post-workout meal.

Four weeks ago today I arrived at the office with workout clothes in hand (after taking 4 months off).  I was committed to getting back into an exercise routine and knew I would need the encouragement of teammates to keep me on track.  So when the lunchtime walking crew lined up to head out, I followed right along.  Well actually I lagged behind a good bit, but I did it.  A 2.61 mile power walk in 40 minutes.

It was time to incorporate an exercise routine back into my daily life.  I had been very committed last year right up until the holiday season and cold weather set in.  I’m making no excuses this time.  After the second day, feeling rather confident I asked B “how long does it takes to create a habit?”  His response “One day was a fluke, two days is a coincidence, after three days you’ll be showing a trend…I have no idea on the habit thing.”

So the next day I posed the same question to my walking buddies and without hesitation MP replied “Twenty-one days to create a habit.”  There you have it.  I walked every day, rain or shine, for 21 days straight.  I took the 22nd day off and have walked every day since.  I love my new habit.

Our herb gardens are very happy right now.  In fact I need to start harvesting on a regular basis to encourage continued growth.  We typically dry fresh herbs in the fall, but this year I’m going to begin now and continue throughout the growing season.  It sure was nice having jars of dried herbs last winter.  If you’re interested in growing, harvesting, using, storing, freezing, and drying herbs check out my article here.

I made this omelet from one egg and one egg white.  As the egg began to set I sprinkled on a generous handful of chopped fresh herbs before flipping.  A little shredded cheddar in the middle, sides folded over, and voila…this ready in 10 minutes, beautiful Inside Out Fresh Herb Omelet was the perfect lunch.

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Inside Out Fresh Herb Omelet

Cook Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Author Libby with Lemony Thyme

Ingredients

• 1 egg
• 1 egg white
• 1/4 tsp. Mrs. Dash garlic & herb seasoning
• 1/4 cup fresh herbs chopped (such as tarragon, chive, lemony thyme, scallion, cilantro)
• 1/4 cup shredded cheddar cheese
• salt & pepper to taste
• olive oil spray

Instructions

• Whisk together egg, egg white, and seasoning.
• Spray skillet with olive oil spray and heat over medium heat. Pour in egg mixture, lifting edges slightly with a rubber spatula allowing loose egg to run underneath.
• Sprinkle omelet with chopped fresh herbs. Flip omelet. Sprinkle cheddar cheese down the center, then fold in both sides. Season will salt & pepper to taste.

The post Inside Out Fresh Herb Omelet appeared first on Lemony Thyme.

Feta & Vegetable Mini Frittatas.

If you’re looking for a light but flavorful brunch option, these Feta & Vegetable Mini Frittatas are a great choice.  We used eggs and egg whites to reduce the calories and such without sacrificing flavor.

We incorporated a variety of veggies that were waiting patiently for their time to shine.  The beauty of this recipe is you don’t need to run to the market, it’s a perfect chance to eat out of the fridge/pantry as we often like to do.

We had one last summer squash from the Farmers Market in the fridge that I grated (then squeezed between paper towels to remove excess moisture).  I added a small amount of matchstick carrots, which I microwaved for about 45 seconds to take the edge off.  An open jar of roasted red peppers sat in the fridge…pick me, pick me….so I diced up one of those.  Then we added a sliced scallion and a handful of spinach leaves.

As a bonus, an open tub of feta cheese and cream cheese added just enough flavor punch and creaminess to our frittatas.  Btw, no one will ever know if you use reduced fat versions of these cheeses.  Trust me.

I’d like to tell my healthy eating buddy at the office that I’m bringing in leftovers to share, but sigh…there are none left.  I had a plate of them leftover in the fridge and found they made a wonderful protein packed snack.  And these Feta & Vegetable Mini Frittatas weigh in at only 2 WW Pts+ each.  I feel another batch of these are in our future.

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Feta & Vegetable Mini Frittatas

Course Brunch

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4

Calories 73.6kcal

Author Weight Watchers slightly adapted

Ingredients

• 3 large eggs
• 2 large egg whites
• 1/4 cup water
• salt & pepper
• 1 small summer squash shredded
• 1/4 cup roasted red pepper diced
• 1 scallion thinly sliced
• handful of matchstick carrots
• handful of fresh spinach leaves
• 1/2 cup crumbled feta cheese reduced fat
• 1/8 cup cream cheese reduced fat

Instructions

• Preheat oven to 350 degrees. Coat 9 holes of a muffin tin with cooking spray.
• In a medium bowl, beat eggs, egg whites, water, salt and pepper until well blended. Stir in remaining ingredients and mix well.
• Fill muffin holes about 2/3 full. Bake until just set, about 20 – 22 minutes. Cool in pan on a wire rack for about 5 minutes. Loosen edges using a rubber spatula, then use spatula to slide under frittatas to remove.
• Serve with side of fresh fruit for a beautiful brunch. Each frittata = 2 WW Pts+.

The post Feta & Vegetable Mini Frittatas appeared first on Lemony Thyme.