Ingredients
3 lbs. whole skinless chicken, raw
8 oz. pineapple in juice, canned
3 Tbsp soy sauce
¼ tsp. garlic powder
1 cup pineapple juice, unsweetened
½ cup white onion, sliced
1 sweet red bell pepper, sliced
1 cup fat free chicken broth
1 cup long grain white rice, dry

Preparation
Preheat oven to 350 degrees. Pour cup of rice in bottom of casserole dish.
Arrange chicken parts on top followed by onions and bell pepper.
In a small bowl, combine remaining ingredients and pour over chicken and rice mixture.
Cover and bake one hour. 

Serves 6

Serving size: 6 oz. chicken and 2/3 cup rice

Nutrition Facts (per serving)

Calories 458

carbs 42

fat 7

pro 53

Ingredients
1 cup crushed reduced fat vanilla wafers
2 large bananas, sliced
1 small package vanilla instant pudding (4 serving size)
2 cups Fat-free milk
4 Tbsp Light Cool Whip whipped topping (1 Tbsp for each cup)

Preparation
Divide wafers crumbs evenly between four 1 cup ramekins. 
Layer ½ sliced banana over wafer crumbs.
 
Prepare pudding according to package ingredients using fat-free milk. 
Divide evenly between ramekins. 
Spoon a dollop of Cool Whip on top of each cup.

Serves 4
Serving Size: 1 Pie Cup

Nutrition facts (Per serving)

Calories 449

Carbs 94

Pro 7

Fat 5

Ingredients
4 5-ounce skinless, boneless chicken breasts
1/4 cup flour
1 tsp oregano
Black pepper
1 tbsp olive oil
2 cups sliced cremini mushrooms
2 tbsp chopped parsley
3/4 cup marsala wine

Preparation
Pound chicken breasts to a 1/4-inch thickness between two sheets of plastic wrap. Combine flour, oregano and black pepper on a plate or in a bowl. Dredge chicken breasts and set aside. Heat oil on medium heat in a large skillet. Sauté mushrooms until softened, about 6-8 minutes. Remove from skillet and set aside.
In the same skillet, cook chicken breasts for 6 minutes, turning once half way through. Remove and keep warm. Return mushrooms to skillet, add parsley and marsala wine. Reduce liquid by about half. Return chicken to skillet and cook for 1-2 minutes more.
Serve with seasonal vegetables.

Serves 4

Nutrition Facts (per serving)

Calories 225

Carbs 12

Pro 34

Fat 4

Ingredients
4 5-ounce boneless, skinless chicken breasts
2 cups sliced mushrooms
1 cup sliced zucchini
1 cup light Italian dressing

Preparation
Preheat oven to 450 degrees.
Take four pieces of foil wrap 12 x 18 inches. Place a chicken breast in the center of each. Divide sliced mushrooms and zucchini between the four. Drizzle 1/4 cup Italian dressing over each.
Seal the foil packets by bringing up the sides of the foil sheets and folding over the top edge. Seal the ends, leaving enough air to circulate.
Place packets on a cookie sheet. Cook for 20 minutes, until chicken is cooked to an internal temperature of 165 degrees.

Serves 4

Nutrition Facts (per serving)

Calories 265

Carbs 8

Pro 34

Fat 11