Buffalo Chicken Rolls

12 egg roll wrappers (roughly 4 square inches)

1 cup cooked and shredded chicken (6 ounces)

1/2- 2/3 cup Frank’s Red Hot Sauce

1 cup crumbled blue cheese (4 ounces)

1 cup broccoli slaw or cole slaw (dry)

Small bowl of water

Nonstick cooking spray

Blue cheese dressing, for serving

Preheat oven to 400 degrees F. Lay egg roll wrappers on a clean work surface. In a small bowl, stir chicken* (see note below) and hot sauce until well coated, using more or less sauce depending on your spice preference. The meat should be moist with sauce.

Begin by placing one tablespoon of the broccoli slaw on the diagonal of the bottom right corner of one of the wrappers. Next, place 2 tablespoons of shredded spicy chicken evenly on top of the slaw. Spoon 1 tablespoon of the blue cheese crumbles over the chicken. Do not overfill.

To fold: Fold the bottom right corner over the stuffing mixture so that it covers it completely, with the tip of the corner now pointing to the center of the egg roll wrapper. Fold in the bottom left corner, followed by the right, so that you now have formed an envelope. Roll the wrap upward one time, leaving the top left corner open. Wet your index finger in the small bowl of water and press to moisten the top left corner. Now fold that down on top of the filled roll, sealing it like you would an envelope.

Place the rolls on a wire rack set on top of a cookie sheet (or just on a greased cookie sheet) coated with nonstick cooking spray. Spritz each roll evenly with nonstick cooking spray. Bake for 12-15 minutes, or until the rolls crisp and turn a light golden brown.


**Nutrition Information for 1 roll: Calories: 103, Fat: 3.2g, Cholesterol 19.5mg, Sodium 237.7mg, Carb: 9.9g, Fiber: 0.5g, Sugars: 0.3g, Protein: 8.1g

Mixed Vegetable Soup

Mixed Vegetable soup

1/2 sweet onion
2 carrots chopped
1/2 medium zucchini chopped
1/2 medium yellow squash chopped
1/2 large red pepper chopped
2 cups of your favorite broth or stock (a can would work)
1 15oz can undrained Cannellini beans (white beans)
1/2 tbsp lemon juice
1 tsp dried cumin
1/2 tsp ground ginger
1/2 tsp dried thyme
1/2 tsp dried rosemary
Spray a medium sized pot with some non-stick cooking spray and heat over medium-high. Add the onion and carrots and cook until they start browning
Add the remaining vegetables and sauté for a few minutes until they soften just a little.
Add the broth, beans with liquid, lemon juice, and spices and bring to a boil.
Shut off heat and serve!
Makes five one-cup servings, 100 Calories each.

Fat 1g/ Carbs 19g (Fiber 4g, sugar 4g)/ Protein 6g