Easy Sweet and Sour Chicken

1 tablespoon oil
1 lb boneless skinless chicken breast
1 (8oz) can pineapple chunks in juice, undrained
½ cup sweet and sour sauce
1 cup water


  1. Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 4 minutes or until cooked through.
  2. Add pineapple with juice and sweet and sour sauce; mix well. Stir in water. Bring to boil.
  3. Remove from heat. Let stand 5 minutes or until almost all of the liquid is absorbed.

Nutrition Information per serving (3oz): 225 calories, 16 grams carbohydrates, 21 grams protein, 5.5 grams fat, 0.5 grams fiber


Cauliflower Fried Rice

1 medium head (about 24 oz) cauliflower, rinsed
1 tablespoon sesame oil
3 eggs
pinch of salt
cooking spray
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced (optional)
3 tablespoon soy sauce, or more to taste


  1. Coarsely chop the cauliflower into florets, then place half in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  2. Combine eggs in a small bowl and beat with a fork. Season with salt.
  3. Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
  4. Add the sesame oil and sauté onions, scallions, peas and carrots and garlic about 3 to 4 minutes, or until soft.
  5. Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and serve warm.

Nutrition Information per serving (1 cup): 115 calories, 11 grams carbohydrates, 9 grams protein, 5 grams fat, 4 grams fiber


Chocolate Banana Applesauce Cake

2 very ripe bananas
½ cup granulated sugar
¼ cup brown sugar
½ cup unsweetened applesauce
⅓ cup water
1 teaspoon white vinegar
1¼ cups all-purpose flour
¼ cup unsweetened baking cocoa
1 teaspoon baking soda
¼ teaspoon salt
⅔ cup semi-sweet chocolate chips, divided


  1. Preheat oven to 350 degrees.
  2. Spray 8×8 baking dish with non-stick cooking spray.
  3. Mash bananas in a medium size bowl.
  4. Stir in sugars, applesauce, water, and vinegar until thoroughly combined.
  5. Stir in flour, cocoa, baking soda and salt just until combined.
  6. Fold in ⅓ cup of chocolate chips.
  7. Pour batter into prepared dish.
  8. Sprinkle remaining chocolate chips on top.
  9. Bake for 33-37 minutes or until toothpick inserted into cake comes out clean.

Nutrition Information per serving (2” x 2” square): 255 calories, 53 grams carbohydrates, 4 grams protein, 5 grams fat, 3.5 grams fiber