I absolutely love this recipe! Lets face it… chicken day after day can become so mundane. I had this tonight (a low-carb  day for me) with some sauteed spinach. Delish! If you’re on a high-carb day feel free to add some brown rice or mashed sweet potatoes.

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  • 1 Tbs olive oil
  • 4 (6 ounce) boneless skinless chicken breasts, pounded out
  • 2 cloves garlic, chopped
  • 1/4 Tsp red pepper flakes
  • 1/4 cup white wine
  • 3/4 cup chicken broth
  • 1/2 cup fat free sour cream
  • 4-5 sundried tomatoes, chopped
  • 3 cups spinach
  • 1/4 cup parmesan cheese, grated
  • salt and pepper, to taste
  • 1/4 cup fresh basil, sliced
  1. Heat the oil in a pan over medium-high heat, season the chicken with salt & pepper (or as desired) and cook until lightly golden brown and cooked through. Once finished, remove from pan.
  2. Add the garlic and red pepper flakes and saute for about a min. Be sure to watch carefully so you don’t burn the garlic!
  3. Add the wine to deglaze the pan.
  4. Add the broth, sour cream, sundried tomatoes, basil, spinach and parmesan, bring to a boil. Reduce the sauce until thickened. If the sauce isn’t your desired thickness, add a small amount of cornstarch to thicken.
  5. Add the chicken back into the sauce. Enjoy!

SERVES 4- CALORIES: 376   PROTEIN: 59g   CARBS: 5g   FAT: 11g

Baked Oatmeal Bars

These baked oatmeal bars are a great breakfast that can be made in advance. One of these bars and a side of egg whites provides a perfect balanced breakfast for either a low or high carb day. Feel free to add nuts, fruit, etc this recipe…just remember to adjust the macros 🙂 Thanks to SarahFit for the recipe inspiration!

oatmeal bars

  • 2 cups rolled oats
  • 1 tsp baking powder
  • ¾ tsp cinnamon
  • 1 tsp brown sugar substitute (optional for sweetness)
  • ¼ tsp salt
  • 2 eggs, beaten
  • 2 bananas, 1 mashed, one sliced
  • 1 ½ cups low fat milk
  • 1 tsp vanilla
  • ¼ cup raisins


Preheat the oven to 375. Spray a 8×8 baking dish (I used a small pie pan) with cooking spray. Next, combine the oats, baking powder, salt, cinnamon and raisons in a small bowl. In another bowl combine eggs, 1 mashed banana, milk and vanilla. Combine the bowls and mix well. Pour mixture into the pan. Add sliced banana to the top of the mixture and sprinkle with additional cinnamon if desired.

Bake for 25-30 mins. Wait for the oatmeal to cool before cutting into bars. Enjoy 🙂



Healthy Banana Pancakes

A big misconception about healthy eating is that you have to give up all of the foods that you love. With this recipe you can still eat one of the breakfast comfort foods…. PANCAKES!!


1/2 cup oats (grind in a ninja or food processor)

1/4 cup apple sauce (no sugar added)

2 egg whites

1 tsp vanilla

1/2 tsp cinnamon

1 mashed banana

Combine all ingredients and bake in a skillet using a little Pam. This is 1 serving which yields about 3 pancakes!

NOTE: I topped my pancakes with Walden Farms Pancake Syrup.

Also, feel free to add protein powder or berries to this if they fit into your Macros.

CALORIES: 242  PROTEIN: 11g   CARBS: 45g   FAT: 1.5g

Why should women strength train??

According to the National Center for Health Statistics, not even a quarter of women strength train on a regular basis. We’ve all heard the excuses.. “I don’t want to bulk up like a man”… “I don’t know what I’m doing”… “weights are intimidating”… and on and on and ON. The TRUTH is there are NUMEROUS benefits for women who strength training. Here are just a few of the many reasons…