Ingredients
2 cups of old fashioned rolled oats
4 scoops of vanilla whey protein powder
2 tbsp ground flaxseed (optional)
1 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon
1/2 cup Stevia in the Raw
4 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup plain Greek yogurt
4 oz unsweetened applesauce
2 bananas (sliced fairly thin)
4 large strawberries (sliced fairly thin)
Directions
1. Preheat oven to 375 degrees F.
2. In a medium bowl mix together dry ingredients.
3. In another medium bowl mix together wet ingredients except fruit.
4. Spray an 8” or 8.5” round or square baking pan with non-stick spray.
5. Line the bottom of the round baking pan with one of the thinly-sliced bananas.
6. Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
7. Pour mixture on top the layer of sliced bananas.
8. Cover with remaining sliced banana and sliced strawberries.
9. Bake for 40-45 minutes until top is golden brown, or inserted knife comes out
clean.
Monday, September 29, 2014
Blueberry Protein Pancakes
Ingredients
6 egg whites
1/2 cup old fashioned oats
1 tsp baking powder
1/2 cup unsweetened vanilla almond milk (I like Almond Breeze brand)
Dash of salt
2 tiny scoops of KAL brand stevia, or 2 packets Truvia
1/4 cup blueberries
1/2 cup unsweetened applesauce
Dash of cinnamon
Directions
1. Put egg whites, oats, baking powder, almond milk, salt and Stevia in the blender.
2. Blend for 30 seconds on med-high speed.
3. Spray a pan with non-stick cooking spray, pour batter on pan and add half the
blueberries.
4. Cook like a regular pancake.
5. For topping, add applesauce and cinnamon.
6. Recipe makes two pancakes.
6 egg whites
1/2 cup old fashioned oats
1 tsp baking powder
1/2 cup unsweetened vanilla almond milk (I like Almond Breeze brand)
Dash of salt
2 tiny scoops of KAL brand stevia, or 2 packets Truvia
1/4 cup blueberries
1/2 cup unsweetened applesauce
Dash of cinnamon
Directions
1. Put egg whites, oats, baking powder, almond milk, salt and Stevia in the blender.
2. Blend for 30 seconds on med-high speed.
3. Spray a pan with non-stick cooking spray, pour batter on pan and add half the
blueberries.
4. Cook like a regular pancake.
5. For topping, add applesauce and cinnamon.
6. Recipe makes two pancakes.
Cinnamon Swirl Protein Bread
Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble.
Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top.
Draw a knife through the batter to marble.
Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.
Carrot Cake Protein Bars
Ingredients:
• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water
Directions:
1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a
bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a
bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving
• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water
Directions:
1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a
bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a
bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving
Pumpkin Spice Pancakes
Ingredients:
1 1/2 cups oat flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp baking powder
1/2 tsp salt
1 tbsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
4 egg whites
1/2 cup raw pumpkin
1 1/2 cups unsweetened Almond Breeze
Directions:
1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and
nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes.
1 1/2 cups oat flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp baking powder
1/2 tsp salt
1 tbsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
4 egg whites
1/2 cup raw pumpkin
1 1/2 cups unsweetened Almond Breeze
Directions:
1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and
nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes.
Turkey Meatloaf Muffins
Ingredients:
• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Banana Split Bars
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
1/3 cup quinoa, rinsed well
1/2 cup water
2 cups quick rolled oats (use gf oats for gluten free)
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 tsp fine sea salt
1-1/2 cups very ripe mashed bananas
1 large egg, beaten
1/4 cup raw honey (or pure maple syrup)
1 tbsp virgin coconut oil
2 tsp vanilla extract
1/2 cup dried cherries (or craisins)
1/3 cup chopped toasted walnuts or pecans
1/4 cup mini semi-sweet chocolate chips
Directions:Line a 9 x 13 baking pan with 2 pieces of foil or parchment paper, criss-crossing over so they fold over the pan; spray with non-stick cooking spray.
Preheat the oven to 325°F.
Combine the quinoa and water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer 10 to 12 minutes or until liquid is barely absorbed. Remove from heat. Cover and let stand for 5 to 6 minutes, remove lid and fluff with a fork. Transfer to a medium bowl and let it cool completely.
Mix together the oats, cinnamon, baking soda, and salt in a large bowl.
Add mashed bananas, egg, honey, oil and vanilla to the cooked bowl of quinoa and stir until just blended. Add the banana mixture to the oats mixture and stir until just blended. Mix in dried cherries, walnuts and chocolate chips
recipe taken from Skinnytaste
Ingredients:
1/3 cup quinoa, rinsed well
1/2 cup water
2 cups quick rolled oats (use gf oats for gluten free)
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 tsp fine sea salt
1-1/2 cups very ripe mashed bananas
1 large egg, beaten
1/4 cup raw honey (or pure maple syrup)
1 tbsp virgin coconut oil
2 tsp vanilla extract
1/2 cup dried cherries (or craisins)
1/3 cup chopped toasted walnuts or pecans
1/4 cup mini semi-sweet chocolate chips
Directions:Line a 9 x 13 baking pan with 2 pieces of foil or parchment paper, criss-crossing over so they fold over the pan; spray with non-stick cooking spray.
Preheat the oven to 325°F.
Combine the quinoa and water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer 10 to 12 minutes or until liquid is barely absorbed. Remove from heat. Cover and let stand for 5 to 6 minutes, remove lid and fluff with a fork. Transfer to a medium bowl and let it cool completely.
Mix together the oats, cinnamon, baking soda, and salt in a large bowl.
Add mashed bananas, egg, honey, oil and vanilla to the cooked bowl of quinoa and stir until just blended. Add the banana mixture to the oats mixture and stir until just blended. Mix in dried cherries, walnuts and chocolate chips
PB + J Healthy Oatmeal Cookies
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
2 medium ripe bananas, mashed
1 cup of uncooked quick oats*
2 tbsp chunk peanut butter (I like the texture)
4 teaspoons reduced sugar jelly
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
Combine the mashed bananas and peanut butter in a medium bowl. Add the oats and mix until thoroughly combined. Place batter by tablespoons (little more than level) on the cookie sheet, making an indent with the back of the measuring spoon. Repeat until you have 16 cookies.
Bake 15 minutes or until golden. Remove from oven and top each with 1/4 teaspoon jelly.
recipe taken from Skinnytaste
Ingredients:
2 medium ripe bananas, mashed
1 cup of uncooked quick oats*
2 tbsp chunk peanut butter (I like the texture)
4 teaspoons reduced sugar jelly
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
Combine the mashed bananas and peanut butter in a medium bowl. Add the oats and mix until thoroughly combined. Place batter by tablespoons (little more than level) on the cookie sheet, making an indent with the back of the measuring spoon. Repeat until you have 16 cookies.
Bake 15 minutes or until golden. Remove from oven and top each with 1/4 teaspoon jelly.
Greek Nachos
Recipe submitted by Gary Allen
recipe taken from Skinnytaste
Ingredients:
2 small 100% whole wheat pita rounds (about 70 - 80 calories each)
1/2 tomato (or 1/2 cup quartered grape tomatoes)
1/2 cucumber diced (about 3/4 cup)
1/4 cup crumbled feta cheese
2 tbsp hummus, prepared or homemade
Directions:
Preheat the oven to 375°F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8 to 10 minutes.
While toasting, combine the cucumbers, tomatoes and feta in a medium bowl.
Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.
recipe taken from Skinnytaste
Ingredients:
2 small 100% whole wheat pita rounds (about 70 - 80 calories each)
1/2 tomato (or 1/2 cup quartered grape tomatoes)
1/2 cucumber diced (about 3/4 cup)
1/4 cup crumbled feta cheese
2 tbsp hummus, prepared or homemade
Directions:
Preheat the oven to 375°F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8 to 10 minutes.
While toasting, combine the cucumbers, tomatoes and feta in a medium bowl.
Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.
Chocolate mint flaxseed cookies
Recipe submitted by Tawn Allen
1 cube of butter
1 1/4 cup sugar
2 eggs
2 tsp vanilla
1/2 cup ground flaxseed
1 tsp soda
3/4 tsp salt
2/3 cup cocoa
1 1/4 cups whole wheat flour
1 cup Andes mints
Mix first 4 ingredients together then add the rest. Bake at 350 for 8-10 minutes
Not sure if this is super healthy with the sugar, butter and mints...but healthier with the flaxseed and whole wheat flour. :)
1 cube of butter
1 1/4 cup sugar
2 eggs
2 tsp vanilla
1/2 cup ground flaxseed
1 tsp soda
3/4 tsp salt
2/3 cup cocoa
1 1/4 cups whole wheat flour
1 cup Andes mints
Mix first 4 ingredients together then add the rest. Bake at 350 for 8-10 minutes
Not sure if this is super healthy with the sugar, butter and mints...but healthier with the flaxseed and whole wheat flour. :)
Chicken Picatta
Recipe submitted by Tawn Allen
1/4 cup olive oil
2 large eggs (or just use egg whites)
1/2 cup all purpose flour. (Can substitute whole wheat flour or whole wheat bread crumbs instead)
1/2 cup grated Parmesan
1 lb. Thinly sliced or pounded boneless skinless chicken breasts
6 Tbsp butter (can use more olive oil instead)
1 clove garlic minced
1 cup chicken broth
One 3 1/2 oz. Jar capers. Drained and rinsed
1 1/2 Tbsp white wine vinegar
1 Tbsp or more of fresh lemon juice
2 Tbsp chopped fresh parsley
Heat olive oil on stovetop in large skillet over medium heat.
Beat the eggs in a shallow bowl. In a separate dish, mix the flour and Parmesan. Dredge the chicken in the eggs and then in the flour-cheese mixture.
Add 2 Tbsp of the butter to the olive oil (or omit butter to make healthier) when the butter melts, add the floured chicken breasts. Cook until browned. 3 to 4 minutes on each side. Transfer the chicken to a platter and set aside.
Add the the 4 remaining Tbsp of butter (or use olive oil instead) and the garlic to the skillet drippings. Saute the garlic for 30 seconds being careful not to burn. Add the chicken broth and capers to the skillet, stirring to mix. Cook over medium-low until reduced by half. 3-5 minutes. Add the vinegar and lemon juice and heat through.
Return the chicken to the skillet, spooning some of the sauce over the chicken. Cover the skillet and cook over medium heat until the sauce bubbles and the chicken is cooked through. An additional 8-10 minutes. Sprinkle with chopped parsley. Serve with brown rice or whole wheat pasta.
1/4 cup olive oil
2 large eggs (or just use egg whites)
1/2 cup all purpose flour. (Can substitute whole wheat flour or whole wheat bread crumbs instead)
1/2 cup grated Parmesan
1 lb. Thinly sliced or pounded boneless skinless chicken breasts
6 Tbsp butter (can use more olive oil instead)
1 clove garlic minced
1 cup chicken broth
One 3 1/2 oz. Jar capers. Drained and rinsed
1 1/2 Tbsp white wine vinegar
1 Tbsp or more of fresh lemon juice
2 Tbsp chopped fresh parsley
Heat olive oil on stovetop in large skillet over medium heat.
Beat the eggs in a shallow bowl. In a separate dish, mix the flour and Parmesan. Dredge the chicken in the eggs and then in the flour-cheese mixture.
Add 2 Tbsp of the butter to the olive oil (or omit butter to make healthier) when the butter melts, add the floured chicken breasts. Cook until browned. 3 to 4 minutes on each side. Transfer the chicken to a platter and set aside.
Add the the 4 remaining Tbsp of butter (or use olive oil instead) and the garlic to the skillet drippings. Saute the garlic for 30 seconds being careful not to burn. Add the chicken broth and capers to the skillet, stirring to mix. Cook over medium-low until reduced by half. 3-5 minutes. Add the vinegar and lemon juice and heat through.
Return the chicken to the skillet, spooning some of the sauce over the chicken. Cover the skillet and cook over medium heat until the sauce bubbles and the chicken is cooked through. An additional 8-10 minutes. Sprinkle with chopped parsley. Serve with brown rice or whole wheat pasta.
Power Balls
Recipe submitted by Tawn Allen
2 cups of oatmeal
1 cup of peanut butter
1/2 cup of craisens
1/2 cup sunflower seeds
1/2 cup mini semi sweet chocolate chips
1/4 cup flaxseed
1/2 cup honey
Pulse all ingredients in food processor.
Chill in fridge for an half hour or so. Take out and form into 1 inch balls. Eat em up!
2 cups of oatmeal
1 cup of peanut butter
1/2 cup of craisens
1/2 cup sunflower seeds
1/2 cup mini semi sweet chocolate chips
1/4 cup flaxseed
1/2 cup honey
Pulse all ingredients in food processor.
Chill in fridge for an half hour or so. Take out and form into 1 inch balls. Eat em up!
Skinny Salisbury Steak with Mushroom Gravy
Recipe submitted by Mauri Allen
Recipe taken from Skinnytaste
Ingredients:
1 1/2 tsp oil
3/4 cup onions, minced
1 lbs 93% lean ground beef
1 lb 93% lean ground turkey
1/2 cup dry breadcrumbs
1 large egg
1 large egg white
2 cups beef broth
1/4 tsp salt
1/8 tsp ground black pepper, to taste
8 oz sliced mushrooms
2 tbsp all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2 tsp Worcestershire sauce, to taste
1/2 tsp mustard powder
1/4 cup water
chopped parsley for garnish (optional)
Directions:
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper.
Shape into 8 oval patties.
In a large deep skillet over medium-high heat, brown both sides of patties. Set aside on a dish.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Return patties to the skillet with the mushrooms.
In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder.
Pour over meat and mushrooms in skillet.
Cover and cook on low heat for 20 minutes, stirring occasionally. Serve over Skinny Garlic Mashed Potatoes with a vegetable on the side. Enjoy!!
Recipe taken from Skinnytaste
Ingredients:
1 1/2 tsp oil
3/4 cup onions, minced
1 lbs 93% lean ground beef
1 lb 93% lean ground turkey
1/2 cup dry breadcrumbs
1 large egg
1 large egg white
2 cups beef broth
1/4 tsp salt
1/8 tsp ground black pepper, to taste
8 oz sliced mushrooms
2 tbsp all-purpose flour
2 tbsp tomato paste
1 tsp red wine vinegar
2 tsp Worcestershire sauce, to taste
1/2 tsp mustard powder
1/4 cup water
chopped parsley for garnish (optional)
Directions:
Sauté onions in oil over medium heat until golden brown, about 5 minutes.
In a large bowl, combine half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper.
Shape into 8 oval patties.
In a large deep skillet over medium-high heat, brown both sides of patties. Set aside on a dish.
Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.
Return patties to the skillet with the mushrooms.
In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder.
Pour over meat and mushrooms in skillet.
Cover and cook on low heat for 20 minutes, stirring occasionally. Serve over Skinny Garlic Mashed Potatoes with a vegetable on the side. Enjoy!!
Broiled Tilapia with Thai Coconut Curry Sauce
Recipe submitted by Mauri Allen
Recipe taken from Skinnytaste
1 tsp dark sesame oil, divided
1 tbsp minced peeled fresh ginger
4 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped scallions
1 tsp curry powder
2 tsp red curry paste
1/2 tsp ground cumin
4 tsp low-sodium soy sauce
1 tbsp brown sugar
2 tsp Asian fish sauce
1 (14-ounce) can light coconut milk
1/4 cup chopped fresh cilantro
6 (6-ounce) tilapia fillets (also really good with chicken!!)
salt
Cooking spray
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Recipe taken from Skinnytaste
1 tsp dark sesame oil, divided
1 tbsp minced peeled fresh ginger
4 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped scallions
1 tsp curry powder
2 tsp red curry paste
1/2 tsp ground cumin
4 tsp low-sodium soy sauce
1 tbsp brown sugar
2 tsp Asian fish sauce
1 (14-ounce) can light coconut milk
1/4 cup chopped fresh cilantro
6 (6-ounce) tilapia fillets (also really good with chicken!!)
salt
Cooking spray
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Clean Eating Slow Cooker Cinnamon Chicken
Recipe submitted by Mauri Allen
recipe taken from The Gracious Pantry
(Makes approximately 20 servings)
Ingredients:
5 raw, skinless, boneless chicken breasts (approximately 2 pounds)
1 tablespoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 (15 ounce) can light coconut milk
1 (15 ounce) can tomato sauce
6 medium carrots, peeled and sliced thin
Directions:
Place the sliced carrots in the bottom of the slow cooker’s ceramic insert.
Place your raw chicken on top of that.
Put everything else on top and turn on the pot.
Cook on low for 4-6 hours, or until the chicken easily falls apart when poked at with a fork. (Internal temperature should be a minimum of 165 degrees F.)
recipe taken from The Gracious Pantry
(Makes approximately 20 servings)
Ingredients:
5 raw, skinless, boneless chicken breasts (approximately 2 pounds)
1 tablespoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 (15 ounce) can light coconut milk
1 (15 ounce) can tomato sauce
6 medium carrots, peeled and sliced thin
Directions:
Place the sliced carrots in the bottom of the slow cooker’s ceramic insert.
Place your raw chicken on top of that.
Put everything else on top and turn on the pot.
Cook on low for 4-6 hours, or until the chicken easily falls apart when poked at with a fork. (Internal temperature should be a minimum of 165 degrees F.)
Tacos
Recipe submitted by Michelle Knight
Brown the*lean* hamburger or turkey burger {seasoned with onions and salt and pepper}
Shred romaine lettuce
Chop tomato
Dice small amount of fresh onion
Mexican cheese {or cheese of your choice}
Sour cream
½ tbsp. of salsa/taco sauce
Whole wheat tortillas {warm them on stove top burner or in oven} **My favorite wheat tortilla is LaTortilla Factory, High Fiber/Low Carb/Made with Whole Wheat
Brown the*lean* hamburger or turkey burger {seasoned with onions and salt and pepper}
Shred romaine lettuce
Chop tomato
Dice small amount of fresh onion
Mexican cheese {or cheese of your choice}
Sour cream
½ tbsp. of salsa/taco sauce
Whole wheat tortillas {warm them on stove top burner or in oven} **My favorite wheat tortilla is LaTortilla Factory, High Fiber/Low Carb/Made with Whole Wheat
Grilled Chicken with Veggies
Recipe submitted by Michelle Knight
Grilled Chicken seasoned with salt and pepper {or your choice of seasoning}
Sweet potato {turn oven on to 400 degrees, scrub the skins clean, pierce with the tins of a fork in several places, place sweet potatoes on a lined cookie sheet and cook for 45 to 60 minutes until soft. ** Quicker method is to put them in a glass pan and cook in microwave for 8 to 10 minutes}.
Fresh green beans {rip ends off, add to boiling water and boil until soft. Serve with a little bit of butter, salt and pepper}.
Grilled Chicken seasoned with salt and pepper {or your choice of seasoning}
Sweet potato {turn oven on to 400 degrees, scrub the skins clean, pierce with the tins of a fork in several places, place sweet potatoes on a lined cookie sheet and cook for 45 to 60 minutes until soft. ** Quicker method is to put them in a glass pan and cook in microwave for 8 to 10 minutes}.
Fresh green beans {rip ends off, add to boiling water and boil until soft. Serve with a little bit of butter, salt and pepper}.
Weight loss magic soup
Recipe submitted by Michelle Knight
recipe taken from:http://www.favfamilyrecipes.com/weight-loss-magic-soup.html
Ingredients
* 2 cans chicken broth (you may use low-sodium)
* 3 cups V-8 juice (you can use low-sodium V8 or even tomato juice, homemade or store bought)
* 2 cans Italian diced tomatoes
* 1 small onion
* 2 cloves minced garlic
* 1 package sliced mushrooms
* 3 carrots, peeled and sliced
* 1 zucchini, diced
* 1 yellow squash, diced
* 2 cups fresh or frozen green beans
* 1 can kidney beans, drained and rinsed
* 3-4 cups shredded cabbage
* 1 tsp. Italian seasoning
* Salt and Pepper to taste
Instructions
* In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for about 5 minutes. In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients. Cook on high for 2-3 hours, or until vegetables are cooked.
* This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to layer in your freezer and won't take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.
recipe taken from:http://www.favfamilyrecipes.com/weight-loss-magic-soup.html
Ingredients
* 2 cans chicken broth (you may use low-sodium)
* 3 cups V-8 juice (you can use low-sodium V8 or even tomato juice, homemade or store bought)
* 2 cans Italian diced tomatoes
* 1 small onion
* 2 cloves minced garlic
* 1 package sliced mushrooms
* 3 carrots, peeled and sliced
* 1 zucchini, diced
* 1 yellow squash, diced
* 2 cups fresh or frozen green beans
* 1 can kidney beans, drained and rinsed
* 3-4 cups shredded cabbage
* 1 tsp. Italian seasoning
* Salt and Pepper to taste
Instructions
* In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for about 5 minutes. In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients. Cook on high for 2-3 hours, or until vegetables are cooked.
* This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to layer in your freezer and won't take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.
Thursday, September 25, 2014
Banana Bread Pancakes
Recipe submitted by Birgitta Perrins
(recipe from Six Sisters Stuff)
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2/3 cup milk
1 tablespoon vanilla extract
3 bananas ( large, ripe, mashed )
2 tablespoons butter ( melted )
In a large bowl, combine flour, baking powder, sugar, salt, cinnamon, and nutmeg in a large bowl.
Measure out the milk and add the vanilla extract to it.
Whisk together the dry ingredients and add in milk and vanilla, stirring to combine.
The mixture will still be dry. Add in mashed bananas and mix.
Add in melted butter and stir until batter is somewhat smooth.
Heat a skillet or grilled on medium heat. Using a 1/3 cup measure, spoon batter into rounds and cook until bubbles form on top – about 2-3 minutes.
Flip and cook for a minute or two more. Repeat with remaining batter.
(recipe from Six Sisters Stuff)
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2/3 cup milk
1 tablespoon vanilla extract
3 bananas ( large, ripe, mashed )
2 tablespoons butter ( melted )
In a large bowl, combine flour, baking powder, sugar, salt, cinnamon, and nutmeg in a large bowl.
Measure out the milk and add the vanilla extract to it.
Whisk together the dry ingredients and add in milk and vanilla, stirring to combine.
The mixture will still be dry. Add in mashed bananas and mix.
Add in melted butter and stir until batter is somewhat smooth.
Heat a skillet or grilled on medium heat. Using a 1/3 cup measure, spoon batter into rounds and cook until bubbles form on top – about 2-3 minutes.
Flip and cook for a minute or two more. Repeat with remaining batter.
Pork Carnitas
Recipe submitted by Birgitta Perrins
2.5 lbs pork roast
1 tsp cumin
1 tsp dry adobo seasoning (Goya)
2-3 garlic cloves, minced
1 can chicken broth
2-3 chipotle peppers in adobo sauce
2 bay leaves
Season pork generously with cumin, adobo and garlic.
Pour chicken broth in crockpot. Add chipotle and bay leaves.
Place pork in crock pot. Cook on low for 8 hours.
Shred pork and mix back into the juices.
Remove bay leaves and adjust salt and cumin. Let it cook another 30 minutes.
Serve with corn tortillas, queso fresco and avocado.
2.5 lbs pork roast
1 tsp cumin
1 tsp dry adobo seasoning (Goya)
2-3 garlic cloves, minced
1 can chicken broth
2-3 chipotle peppers in adobo sauce
2 bay leaves
Season pork generously with cumin, adobo and garlic.
Pour chicken broth in crockpot. Add chipotle and bay leaves.
Place pork in crock pot. Cook on low for 8 hours.
Shred pork and mix back into the juices.
Remove bay leaves and adjust salt and cumin. Let it cook another 30 minutes.
Serve with corn tortillas, queso fresco and avocado.
Pineapple Salsa Chicken (crock pot)
Recipe submitted by Birgitta Perrins
(original recipe from Mel's Kitchen Cafe)
6 fresh or frozen chicken breasts
20 oz crushed pineapple
15 oz black beans, drained and rinsed
15 oz white beans, drained and rinsed
2 cups salsa
Place chicken in crockpot. Add the rest of the ingredients on top. Cook on low for 6-8 hours.
Remove chicken, shred and mix back into sauce.
Serve with corn tortillas, sour cream, tomatoes, lettuce, cheese.
(original recipe from Mel's Kitchen Cafe)
6 fresh or frozen chicken breasts
20 oz crushed pineapple
15 oz black beans, drained and rinsed
15 oz white beans, drained and rinsed
2 cups salsa
Place chicken in crockpot. Add the rest of the ingredients on top. Cook on low for 6-8 hours.
Remove chicken, shred and mix back into sauce.
Serve with corn tortillas, sour cream, tomatoes, lettuce, cheese.
Stuffed Eggplant Boats
Recipe submitted by Sharee Jeffs
2 medium eggplants, stems trimmed and halved lengthwise
1/2 lb. sweet Italian chicken sausage
1/2 small onion, finely diced
2 cloves garlic, crushed
1 1/3 c. crushed tomatoes
5 basil leaves
salt and pepper to taste
1/2 c. mozzarella cheese
Preheat oven to 400. Bring a large pot of water to boil. hollow out the flesh of the eggplant to create a boat, leaving 1/2 inch skin around to to create a shell. Drop the eggplant into the boiling water and cook minutes. Drain on a paper towel.
Brown the sausage, add onion and garlic and cook on medium low heat for 2-3 minutes, until onions are translucent. Add 1 c. chopped eggplant and cook 2-3 minutes . Add 1 c. crushed tomatoes, season with salt and pepper and cook 2-3 minutes. Remove from heat and stir in basil. Pour 1/3 c. crushed tomatoes on the bottom of a 9x13 baking dish and place eggplant boats on top. Season with salt and divide the sausage and sauce evenly among the eggplant boats. Top each with 2 T. mozzarella cheese. Cover with foil and bake 30 minutes until cheese is melted and eggplant is cooked through.
2 medium eggplants, stems trimmed and halved lengthwise
1/2 lb. sweet Italian chicken sausage
1/2 small onion, finely diced
2 cloves garlic, crushed
1 1/3 c. crushed tomatoes
5 basil leaves
salt and pepper to taste
1/2 c. mozzarella cheese
Preheat oven to 400. Bring a large pot of water to boil. hollow out the flesh of the eggplant to create a boat, leaving 1/2 inch skin around to to create a shell. Drop the eggplant into the boiling water and cook minutes. Drain on a paper towel.
Brown the sausage, add onion and garlic and cook on medium low heat for 2-3 minutes, until onions are translucent. Add 1 c. chopped eggplant and cook 2-3 minutes . Add 1 c. crushed tomatoes, season with salt and pepper and cook 2-3 minutes. Remove from heat and stir in basil. Pour 1/3 c. crushed tomatoes on the bottom of a 9x13 baking dish and place eggplant boats on top. Season with salt and divide the sausage and sauce evenly among the eggplant boats. Top each with 2 T. mozzarella cheese. Cover with foil and bake 30 minutes until cheese is melted and eggplant is cooked through.
Baked Parmesan Zucchini
Recipe submitted by Sharee Jeffs
1/2 t. dried basil
1/4 t. garlic powder
1/2 t. dried oregano
2 T. parsley
1/2. dried Thyme
2 zucchini
salt and pepper to taste
2 T. olive oil
1/2 c. parmesean cheese.
Slice the zucchini into strips (like carrot sticks, only bigger). Lightly oil baking sheet. Place zucchini on pan and sprinkle all seasonings. Bake at 350 for 10 minutes.
1/2 t. dried basil
1/4 t. garlic powder
1/2 t. dried oregano
2 T. parsley
1/2. dried Thyme
2 zucchini
salt and pepper to taste
2 T. olive oil
1/2 c. parmesean cheese.
Slice the zucchini into strips (like carrot sticks, only bigger). Lightly oil baking sheet. Place zucchini on pan and sprinkle all seasonings. Bake at 350 for 10 minutes.
Roasted Broccoli
Recipe submitted by Sharee Jeffs
24 oz. broccoli florets
3 T. olive oil
4 cloves garlic, minced
kosher salt and pepper to taste
1/4 c. grated Parmesan cheese
lemon juice
Preheat oven to 425. Lightly oil a baking sheet. Place broccoli in a single layer. Add olive oil and garlic. Season with salt and pepper. Toss to combine. Place in the over and bake for 10-12 minutes or until tender.
Serve immediately, sprinkled with lemon juice and Parmesan cheese.
24 oz. broccoli florets
3 T. olive oil
4 cloves garlic, minced
kosher salt and pepper to taste
1/4 c. grated Parmesan cheese
lemon juice
Preheat oven to 425. Lightly oil a baking sheet. Place broccoli in a single layer. Add olive oil and garlic. Season with salt and pepper. Toss to combine. Place in the over and bake for 10-12 minutes or until tender.
Serve immediately, sprinkled with lemon juice and Parmesan cheese.
Friday, September 19, 2014
Almost Apple Pie
I love this recipe taken from a high school friend and her blog Fit Mama WannaBe
Directions:
1 Tart Apple, peeled and sliced
Put in microwavable bowl with about 1 TBS water and microwave on high for about 3-4 minutes or until nice and tender. Drain any excess water and set aside.
In a seperate bowl melt 1 TBS coconut oil
Add ripe mashed banana. (If you have a small apple 1/2 banana will be enough) The riper the banana the better and sweeter....an easier to mash ;)
Mash banana and coconut oil together.
Add Vanilla extract or Vanilla Powder (my favorite!)
Add cinnamon to your little hearts desire, mix all together and pour banana mixture over your apple.
Add chopped pecans(I use sliced almonds) if desired and Enjoy!!
Really Yummy!
Directions:
1 Tart Apple, peeled and sliced
Put in microwavable bowl with about 1 TBS water and microwave on high for about 3-4 minutes or until nice and tender. Drain any excess water and set aside.
In a seperate bowl melt 1 TBS coconut oil
Add ripe mashed banana. (If you have a small apple 1/2 banana will be enough) The riper the banana the better and sweeter....an easier to mash ;)
Mash banana and coconut oil together.
Add Vanilla extract or Vanilla Powder (my favorite!)
Add cinnamon to your little hearts desire, mix all together and pour banana mixture over your apple.
Add chopped pecans(I use sliced almonds) if desired and Enjoy!!
Really Yummy!
Broccoli and sliced jalepenos
This is a staple at my house I eat it nearly every day! I usually eat it as a side dish but you could easily make it into a meal. I add a little olive oil to a pan. When heated I add my broccoli florets and a few of the sliced jalepenos for nachos (depending on how hot you want it to be). I saute them for about 7-10 minutes stirring often so you don't burn the broccoli. It starts to crisp the broccoli slightly and the jalenpenos add such a great flavor. I have added cooked meat as well such as chicken or carne asada.
PB and Fruit Protein Balls
Recipe taken from Skinnymom
Ingredients
1 cup dried fruit (I used dates - seeds removed and pulsed in food processor)
½ cup natural peanut butter
1 cup large flake oats (not instant)
¼ cup ground flax
2 scoops vanilla protein powder
1 tsp pure vanilla extract
3 Tbsp unsweetened vanilla almond milk
Instructions
Place all ingredients in a large bowl.
Mix until combined. I like to use my hands and knead the mixture into a big ball. If mixture is a little dry, slowly add a little more almond milk, about 1 tsp at a time. You do not want the mixture too wet.
With clean hands, pull apart about 1 Tbsp full and start forming 1-inch balls.
Place balls on a baking sheet lined with parchment paper.
Place and store prepared balls in the fridge or transfer to a freezer safe container.
Ingredients
1 cup dried fruit (I used dates - seeds removed and pulsed in food processor)
½ cup natural peanut butter
1 cup large flake oats (not instant)
¼ cup ground flax
2 scoops vanilla protein powder
1 tsp pure vanilla extract
3 Tbsp unsweetened vanilla almond milk
Instructions
Place all ingredients in a large bowl.
Mix until combined. I like to use my hands and knead the mixture into a big ball. If mixture is a little dry, slowly add a little more almond milk, about 1 tsp at a time. You do not want the mixture too wet.
With clean hands, pull apart about 1 Tbsp full and start forming 1-inch balls.
Place balls on a baking sheet lined with parchment paper.
Place and store prepared balls in the fridge or transfer to a freezer safe container.
Monday, February 24, 2014
Coconut-Almond Breakfast Quinoa
Recipe submitted by Tana
Recipe taken from Ourbestbites.com
1/2 cup quinoa, rinsed well and drained
1 cup light coconut milk (from a carton, such as Silk brand)
2 teaspoons brown sugar
1/4 teaspoon almond extract
For serving:
fresh berries
toasted coconut
additional coconut milk
honey or agave syrup
additional brown sugar if desired
Place rinsed and drained quinoa, coconut milk, brown sugar, and almond extract in a medium-sized pot. Stir ingredients and bring to a boil. Reduce heat to a low simmer and cover pot, preferably with a clear lid (so you can see through it and keep an eye on the quinoa). Stir a few times during cooking. If mixture seems to be boiling out, crack the lid to release steam, otherwise, keep covered. Cook for 10-15 minutes, until liquid is absorbed. In the last few minutes of cooking, feel free to add a little more liquid (water is fine, or additional coconut milk) until desired consistency is reached. I prefer my breakfast quinoa on the soft side with enough liquid to make it more of a porridge.
Recipe taken from Ourbestbites.com
1/2 cup quinoa, rinsed well and drained
1 cup light coconut milk (from a carton, such as Silk brand)
2 teaspoons brown sugar
1/4 teaspoon almond extract
For serving:
fresh berries
toasted coconut
additional coconut milk
honey or agave syrup
additional brown sugar if desired
Place rinsed and drained quinoa, coconut milk, brown sugar, and almond extract in a medium-sized pot. Stir ingredients and bring to a boil. Reduce heat to a low simmer and cover pot, preferably with a clear lid (so you can see through it and keep an eye on the quinoa). Stir a few times during cooking. If mixture seems to be boiling out, crack the lid to release steam, otherwise, keep covered. Cook for 10-15 minutes, until liquid is absorbed. In the last few minutes of cooking, feel free to add a little more liquid (water is fine, or additional coconut milk) until desired consistency is reached. I prefer my breakfast quinoa on the soft side with enough liquid to make it more of a porridge.
Hawaiian Haystacks: Chicken Sauce Reinvented
Recipe submitted by Tana
YIELD:MAKES ABOUT 4 CUPS CHICKEN SAUCE (ENOUGH TO SERVE 4-6 FOR HAWAIIAN HAYSTACKS)
INGREDIENTS
2 boneless, skinless chicken breasts, cut into bite-size chunks (or leftover cooked chicken, cubed)
3 tablespoons butter
½ onion (about ½ cup), finely chopped
3 cloves garlic; finely minced
1 teaspoon salt
½ teaspoon pepper
¼ cup flour
2 cups milk
1 cup chicken broth
DIRECTIONS
In a large skillet melt the butter over medium heat and add the onion and raw chicken (if using leftover cooked chicken, don’t add it to the skillet now, you’ll add it later). Saute the onion and chicken, if using, until the onions are soft and translucent and the chicken is cooked through, about 5 to 6 minutes. Add the garlic and cook for about one minute, stirring, until fragrant.
Sprinkle the flour over the onions and chicken and stir to combine. Cook over medium heat for one minute – this helps get rid of the starchy, flour taste. Slowly whisk in the milk and chicken broth. Cook, stirring constantly with a whisk, and bring the sauce to a simmer over medium to medium-high heat. Add the salt and pepper. If you are using leftover cooked chicken, add it now. Continue simmering, stirring the sauce frequently, until the sauce has thickened, about 5-8 minutes.
Serve the chicken sauce over rice with your toppings of choice, such as olives, tomatoes, shredded sharp cheddar cheese, green onions, mandarin oranges and chow mein noodles.
YIELD:MAKES ABOUT 4 CUPS CHICKEN SAUCE (ENOUGH TO SERVE 4-6 FOR HAWAIIAN HAYSTACKS)
INGREDIENTS
2 boneless, skinless chicken breasts, cut into bite-size chunks (or leftover cooked chicken, cubed)
3 tablespoons butter
½ onion (about ½ cup), finely chopped
3 cloves garlic; finely minced
1 teaspoon salt
½ teaspoon pepper
¼ cup flour
2 cups milk
1 cup chicken broth
DIRECTIONS
In a large skillet melt the butter over medium heat and add the onion and raw chicken (if using leftover cooked chicken, don’t add it to the skillet now, you’ll add it later). Saute the onion and chicken, if using, until the onions are soft and translucent and the chicken is cooked through, about 5 to 6 minutes. Add the garlic and cook for about one minute, stirring, until fragrant.
Sprinkle the flour over the onions and chicken and stir to combine. Cook over medium heat for one minute – this helps get rid of the starchy, flour taste. Slowly whisk in the milk and chicken broth. Cook, stirring constantly with a whisk, and bring the sauce to a simmer over medium to medium-high heat. Add the salt and pepper. If you are using leftover cooked chicken, add it now. Continue simmering, stirring the sauce frequently, until the sauce has thickened, about 5-8 minutes.
Serve the chicken sauce over rice with your toppings of choice, such as olives, tomatoes, shredded sharp cheddar cheese, green onions, mandarin oranges and chow mein noodles.
Healthy Applesauce Oat Muffins
Recipe submitted by Tana
YIELD:MAKES 12 MUFFINS
I always double this recipe because they freeze so well!
INGREDIENTS
1 cup rolled/old-fashioned oats
1 cup unsweetened applesauce
1/2 cup milk
1 large egg
1 teaspoon vanilla
4 tablespoons butter or coconut oil, melted
1/3 cup sugar
3/4 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup dried cranberries or raisins, optional
DIRECTIONS
Preheat the oven to 375 degrees F. Line a 12-cup muffin tin with liners or grease the muffin cups. Set aside..
In a medium bowl, stir together the oatmeal, applesauce, milk, egg, vanilla, butter and sugar. Set aside.
In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt (and cranberries or raisins if using). Make a well in the center and pour in the applesauce mixture. Stir until just combined (don't overmix or the muffins will be dense and dry). The muffin batter texture might be a bit different (wetter?) than other muffin batters but no fear, carry on!
Distribute the batter evenly among the 12 muffin cups. Bake for 15-20 minutes until a toothpick inserted in the center comes out clean. Don't overbake or the muffins will be dry.
Remove the muffins to a rack to cool completely. Once cool, I place 6-9 muffins in a large freezer ziploc bag, suck all the air out (oh yes I do) and seal the bag, then freeze, pulling them out one by one to stick in my kids lunches or warm slightly for a snack.
YIELD:MAKES 12 MUFFINS
I always double this recipe because they freeze so well!
INGREDIENTS
1 cup rolled/old-fashioned oats
1 cup unsweetened applesauce
1/2 cup milk
1 large egg
1 teaspoon vanilla
4 tablespoons butter or coconut oil, melted
1/3 cup sugar
3/4 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup dried cranberries or raisins, optional
DIRECTIONS
Preheat the oven to 375 degrees F. Line a 12-cup muffin tin with liners or grease the muffin cups. Set aside..
In a medium bowl, stir together the oatmeal, applesauce, milk, egg, vanilla, butter and sugar. Set aside.
In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt (and cranberries or raisins if using). Make a well in the center and pour in the applesauce mixture. Stir until just combined (don't overmix or the muffins will be dense and dry). The muffin batter texture might be a bit different (wetter?) than other muffin batters but no fear, carry on!
Distribute the batter evenly among the 12 muffin cups. Bake for 15-20 minutes until a toothpick inserted in the center comes out clean. Don't overbake or the muffins will be dry.
Remove the muffins to a rack to cool completely. Once cool, I place 6-9 muffins in a large freezer ziploc bag, suck all the air out (oh yes I do) and seal the bag, then freeze, pulling them out one by one to stick in my kids lunches or warm slightly for a snack.
Garlic Green Beans
Recipe submitted by Courtney
1 pound green beans
3 large cloves of garlic, finely diced
4 tablespoons extra virgin olive oil
Sea salt (or Himalayan salt) and freshly ground pepper to taste
Directions: Preheat oven to 400 degrees F.
Toss green beans, olive oil, and garlic in a bowl. Bake at 400 degrees F for 20 minutes or until tender and crispy.
1 pound green beans
3 large cloves of garlic, finely diced
4 tablespoons extra virgin olive oil
Sea salt (or Himalayan salt) and freshly ground pepper to taste
Directions: Preheat oven to 400 degrees F.
Toss green beans, olive oil, and garlic in a bowl. Bake at 400 degrees F for 20 minutes or until tender and crispy.
Pumpkin Pie Pudding
Recipe submitted by Courtney
1 cup carrot juice
1 cup raw sweet potato, peeled and chopped
½ cup raw butternut squash, peeled and chopped
½ avocado
½ teaspoon pumpkin pie spice
Liquid stevia drops to taste
Directions: Place all ingredients in a high-speed blender and blend until smooth.
(This tastes yummy like pumpkin pie, but you have to get used to the texture! )
1 cup carrot juice
1 cup raw sweet potato, peeled and chopped
½ cup raw butternut squash, peeled and chopped
½ avocado
½ teaspoon pumpkin pie spice
Liquid stevia drops to taste
Directions: Place all ingredients in a high-speed blender and blend until smooth.
(This tastes yummy like pumpkin pie, but you have to get used to the texture! )
Green Smoothie
Recipe submitted by Courtney
1 ½ cups water
6 romaine lettuce leaves
1 handful spinach
1 apple
1 carrot
1 banana
¼ beet
juice of ½ lemon
(I also like to add 2 tablespoons of hemp protein and lots of ice to this to use as a meal)
Blend for 2 to 3 minutes and enjoy!
1 ½ cups water
6 romaine lettuce leaves
1 handful spinach
1 apple
1 carrot
1 banana
¼ beet
juice of ½ lemon
(I also like to add 2 tablespoons of hemp protein and lots of ice to this to use as a meal)
Blend for 2 to 3 minutes and enjoy!
Spinach and Feta Stuffed Chicken Breasts
Recipe submitted by Gary
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 roll • Old Points: 3 • Weight Watcher Points+: 4 pt
Calories: 169 • Fat: 5 g • Carb: 8 g • Fiber: 2 g • Protein: 25 g • Sugar: 0 g
Sodium: 177 mg (without salt) • Cholest: 31 mg
Ingredients:
cooking spray or oil mister
1 tsp olive oil
1/2 medium onion, chopped
2 cloves garlic, minced
1/4 cup chopped scallions
10 oz package frozen chopped spinach, thawed and juice squeezed out
1/4 cup chopped parsley
1 tbsp fresh dill
1/2 cup (2.5 oz) crumbled Feta cheese
1/3 cup fat free ricotta
1/4 tsp kosher salt and pepper, plus more to taste
8 thin skinless chicken breast cutlets (1.5 lbs total)
1 large egg
1 tbsp water
1/2 cup whole wheat seasoned breadcrumbs
Directions:
Preheat oven to 350°F. Spray a large baking sheet with spray.
Heat the oil a medium sauté pan. Add onions, garlic and scallions and sauté about 1 minute. Add spinach, parsley, dill, 1/4 tsp kosher salt and pepper and cook another minute or until heated through. Remove from heat and mix in the feta and ricotta cheese.
Season chicken lightly with more kosher salt and pepper to taste.
Place about 1/4 cup of spinach mixture in the center of the chicken and roll, then lay the chicken seam side down on a platter or piece of wax paper. Repeat with the remaining chicken.
Whisk the egg and water together in a small bowl with a pinch of salt. Place the breadcrumbs in another bowl.
Dip the chicken rolls into the egg wash, then into the breadcrumbs and place seam side down on the baking sheet. Repeat with the remainder then lightly spray to top of the chicken with cooking spray. Bake about 25 minutes or until cooked through.
Recipe taken from Skinnytaste.com
Servings: 8 • Size: 1 roll • Old Points: 3 • Weight Watcher Points+: 4 pt
Calories: 169 • Fat: 5 g • Carb: 8 g • Fiber: 2 g • Protein: 25 g • Sugar: 0 g
Sodium: 177 mg (without salt) • Cholest: 31 mg
Ingredients:
cooking spray or oil mister
1 tsp olive oil
1/2 medium onion, chopped
2 cloves garlic, minced
1/4 cup chopped scallions
10 oz package frozen chopped spinach, thawed and juice squeezed out
1/4 cup chopped parsley
1 tbsp fresh dill
1/2 cup (2.5 oz) crumbled Feta cheese
1/3 cup fat free ricotta
1/4 tsp kosher salt and pepper, plus more to taste
8 thin skinless chicken breast cutlets (1.5 lbs total)
1 large egg
1 tbsp water
1/2 cup whole wheat seasoned breadcrumbs
Directions:
Preheat oven to 350°F. Spray a large baking sheet with spray.
Heat the oil a medium sauté pan. Add onions, garlic and scallions and sauté about 1 minute. Add spinach, parsley, dill, 1/4 tsp kosher salt and pepper and cook another minute or until heated through. Remove from heat and mix in the feta and ricotta cheese.
Season chicken lightly with more kosher salt and pepper to taste.
Place about 1/4 cup of spinach mixture in the center of the chicken and roll, then lay the chicken seam side down on a platter or piece of wax paper. Repeat with the remaining chicken.
Whisk the egg and water together in a small bowl with a pinch of salt. Place the breadcrumbs in another bowl.
Dip the chicken rolls into the egg wash, then into the breadcrumbs and place seam side down on the baking sheet. Repeat with the remainder then lightly spray to top of the chicken with cooking spray. Bake about 25 minutes or until cooked through.
Turkey Santa Fe Lettuce Wraps
Recipe submitted by Gary
Recipe taken from Skinnytaste.com
Servings: 4 • Size: 2 lettuce wraps • Old Points: 6 pts • Points+: 8 pts
Calories: 297 • Fat: 13 g • Protein: 31 g • Carb: 21 g • Fiber: 6 g • Sugar: 4 g
Sodium: 1358 mg • Cholesterol: 53 mg
Ingredients:
1 tsp olive oil
1/4 cup minced red bell peppers
1/4 cup minced scallions
12 oz leftover turkey breast, diced small
2/3 cup frozen corn
1/2 cup canned black beans, rinsed and drained
1/2 cup frozen spinach, thawed and drained
2 tbsp diced jarred jalapeno peppers
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon kosher salt
1 cup reduced fat shredded Mexican cheese blend
8 large Iceburg lettuce leaves
12 tbsp Avocado Cilantro Ranch Dressing
Directions:
Heat the oil in a large skillet over medium-high heat. Add the red bell pepper and scallions to the pan and sauté for 2 minutes until tender.
Add the diced turkey, corn, black beans, spinach, jalapeno peppers, cumin, chili powder, salt, and cayenne pepper to the pan. Cook for another 3 to 4 minutes, stirring well so the spinach gets mixed in with everything.
Place about 1/3 cup of turkey mixture in the center of each lettuce leaf. Top each wrap with 2 tbsp cheese and 1 1/2 tbsp avocado sauce if desired.
Recipe taken from Skinnytaste.com
Servings: 4 • Size: 2 lettuce wraps • Old Points: 6 pts • Points+: 8 pts
Calories: 297 • Fat: 13 g • Protein: 31 g • Carb: 21 g • Fiber: 6 g • Sugar: 4 g
Sodium: 1358 mg • Cholesterol: 53 mg
Ingredients:
1 tsp olive oil
1/4 cup minced red bell peppers
1/4 cup minced scallions
12 oz leftover turkey breast, diced small
2/3 cup frozen corn
1/2 cup canned black beans, rinsed and drained
1/2 cup frozen spinach, thawed and drained
2 tbsp diced jarred jalapeno peppers
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon kosher salt
1 cup reduced fat shredded Mexican cheese blend
8 large Iceburg lettuce leaves
12 tbsp Avocado Cilantro Ranch Dressing
Directions:
Heat the oil in a large skillet over medium-high heat. Add the red bell pepper and scallions to the pan and sauté for 2 minutes until tender.
Add the diced turkey, corn, black beans, spinach, jalapeno peppers, cumin, chili powder, salt, and cayenne pepper to the pan. Cook for another 3 to 4 minutes, stirring well so the spinach gets mixed in with everything.
Place about 1/3 cup of turkey mixture in the center of each lettuce leaf. Top each wrap with 2 tbsp cheese and 1 1/2 tbsp avocado sauce if desired.
Asian Turkey Meatballs with Lime Cilantro Dipping Sauce
Recipe submitted by Gary
Recipe taken from skinnytaste.com
Servings: 4 • Size: 3 meatballs w/ sauce • Old Points: 6 pts • Points+: 7 pts
Calories: 300 • Fat: 15 g • Carb: 7 g • Fiber: 1 g • Protein: 30 g • Sugar: 1 g
Sodium: 866 mg • Cholesterol: 148 mg
Ingredients:
1/4 cup panko crumbs
1-1/4 lbs 93% lean ground turkey
1 large egg
1 tbsp ginger, minced
1 clove garlic, minced
1/2 tsp kosher salt
1/4 cup chopped fresh cilantro
3 scallions, chopped
1 tbsp low sodium soy sauce
2 tsp sesame oil
For the Dipping Sauce:
3 tbsp reduced-sodium soy sauce
1 1/2 teaspoons sesame oil
1 1/2 tbsp fresh lime juice
1 1/2 tbsp water
1 tbsp chopped fresh scallion
Directions:
Preheat oven to 500°F
In a large bowl combine the ground turkey, panko, egg, salt, scallions, ginger, cilantro, 1 tbsp of the soy sauce and 2 tsp sesame oil. Gently mix with your hands until combined well. Shape meatballs 1/4 cup in size and transfer to a baking sheet. Bake until cooked through and browned, about 15 to 18 minutes.
For the dipping sauce: mix the lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add the scallions and set aside.
Transfer the meatballs to a serving dish. Stir the sauce, then drizzle the meatballs with a little of the sauce. Serve the meatballs with the remaining sauce on the side.
Makes 12 meatballs.
Recipe taken from skinnytaste.com
Servings: 4 • Size: 3 meatballs w/ sauce • Old Points: 6 pts • Points+: 7 pts
Calories: 300 • Fat: 15 g • Carb: 7 g • Fiber: 1 g • Protein: 30 g • Sugar: 1 g
Sodium: 866 mg • Cholesterol: 148 mg
Ingredients:
1/4 cup panko crumbs
1-1/4 lbs 93% lean ground turkey
1 large egg
1 tbsp ginger, minced
1 clove garlic, minced
1/2 tsp kosher salt
1/4 cup chopped fresh cilantro
3 scallions, chopped
1 tbsp low sodium soy sauce
2 tsp sesame oil
For the Dipping Sauce:
3 tbsp reduced-sodium soy sauce
1 1/2 teaspoons sesame oil
1 1/2 tbsp fresh lime juice
1 1/2 tbsp water
1 tbsp chopped fresh scallion
Directions:
Preheat oven to 500°F
In a large bowl combine the ground turkey, panko, egg, salt, scallions, ginger, cilantro, 1 tbsp of the soy sauce and 2 tsp sesame oil. Gently mix with your hands until combined well. Shape meatballs 1/4 cup in size and transfer to a baking sheet. Bake until cooked through and browned, about 15 to 18 minutes.
For the dipping sauce: mix the lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add the scallions and set aside.
Transfer the meatballs to a serving dish. Stir the sauce, then drizzle the meatballs with a little of the sauce. Serve the meatballs with the remaining sauce on the side.
Makes 12 meatballs.
Easy & Healthy Mexican Chicken Soup
Recipe submitted by Melanie
Recipe taken from Ambitiouskitchen.com
4 cups of chicken broth
2 cups of water
1 pound of cooked cubed or shredded chicken breast
1 can of corn kernals, fresh, frozen, or canned drained
1 can of black beans, rinsed and drained
2 cans (14.5 ounces) fire roasted diced tomatoes with juice
1 tablespoon of fresh or canned minced garlic
1 large onion, diced
1 red bell pepper sliced into strips
1 green pepper finely chopped
1 tablespoon of olive oil
2 teaspoons of ground cumin
2 teaspoons of chili powder
1 teaspoon of garlic powder
1 teaspoon of oregano
½ tsp ground black pepper
Salt to taste
1 jalapeno pepper, finely chopped (optional)
1 teaspoon of Tabasco sauce or Hot salsa (optional)
1. Place a soup pot over medium heat and add olive oil. Add onions, green pepper, red pepper, garlic, jalapenos and cook until just tender.
2. Next add chicken broth, water, tomatoes, green peppers and red peppers and cook about 15 minutes or until veggies are tender.
3. Add cooked chicken, corn, black beans, cumin, pepper, chili powder, garlic powder and oregano. Add salt to taste and Tabasco sauce or salsa if you’d like it spicer.
4. Cover and simmer for about 30 minutes stirring every 10 minutes.
Serve with baked tortilla chips.
Garnish with avocado, cilantro, low fat cheese, or low fat sour cream if desired.
Makes about 6 servings.
Recipe taken from Ambitiouskitchen.com
4 cups of chicken broth
2 cups of water
1 pound of cooked cubed or shredded chicken breast
1 can of corn kernals, fresh, frozen, or canned drained
1 can of black beans, rinsed and drained
2 cans (14.5 ounces) fire roasted diced tomatoes with juice
1 tablespoon of fresh or canned minced garlic
1 large onion, diced
1 red bell pepper sliced into strips
1 green pepper finely chopped
1 tablespoon of olive oil
2 teaspoons of ground cumin
2 teaspoons of chili powder
1 teaspoon of garlic powder
1 teaspoon of oregano
½ tsp ground black pepper
Salt to taste
1 jalapeno pepper, finely chopped (optional)
1 teaspoon of Tabasco sauce or Hot salsa (optional)
1. Place a soup pot over medium heat and add olive oil. Add onions, green pepper, red pepper, garlic, jalapenos and cook until just tender.
2. Next add chicken broth, water, tomatoes, green peppers and red peppers and cook about 15 minutes or until veggies are tender.
3. Add cooked chicken, corn, black beans, cumin, pepper, chili powder, garlic powder and oregano. Add salt to taste and Tabasco sauce or salsa if you’d like it spicer.
4. Cover and simmer for about 30 minutes stirring every 10 minutes.
Serve with baked tortilla chips.
Garnish with avocado, cilantro, low fat cheese, or low fat sour cream if desired.
Makes about 6 servings.
Acorn Squash & Black Bean Quesadillas
Recipe submitted by Melanie
Recipe taken from Ambitiouskitchen.com
Non-stick cooking spray
1 small acorn squash
1 teaspoon of cinnamon
1 tsp of olive oil
1- 1can of reduced sodium black beans, rinsed and drained
Your choice of cheese: shredded, goat cheese, or cream cheese
red pepper flakes, if desired
1 tablespoon of fresh cilantro, chopped
8-inch whole wheat tortillas
salt and pepper to taste
garnish with sour cream and hot sauce
Preheat the oven to 400 degrees F and cut acorn squash lenghwise, remove seeds and sprinkle cinnamon all over the inside of the squash. Spray baking sheet with cooking spray and place acorn squash down. Bake for about 40 minutes or until squash is soft and mushy.
Wait for squash to cool and spoon out into bowl. Sprinkle with desired amount of salt and pepper.
Heat olive oil in frying pan on medium heat.
Take two tortillas. On one tortilla, spread 2-3 tablespoons of squash all over. Add 2-3 tablespoons of black beans on top of squash, sprinkle with red pepper flakes and cilantro then place tortilla in oiled frying pan. On the other tortilla spread desired amount of shredded cheese, cream cheese or goat cheese all over. Place on top of the tortilla in the frying pan. Fry about 2 minutes on each side or until crispy and golden brown, repeat for more quesadillas.
Cut into triangles and serve with sour cream and hot sauce.
Recipe taken from Ambitiouskitchen.com
Non-stick cooking spray
1 small acorn squash
1 teaspoon of cinnamon
1 tsp of olive oil
1- 1can of reduced sodium black beans, rinsed and drained
Your choice of cheese: shredded, goat cheese, or cream cheese
red pepper flakes, if desired
1 tablespoon of fresh cilantro, chopped
8-inch whole wheat tortillas
salt and pepper to taste
garnish with sour cream and hot sauce
Preheat the oven to 400 degrees F and cut acorn squash lenghwise, remove seeds and sprinkle cinnamon all over the inside of the squash. Spray baking sheet with cooking spray and place acorn squash down. Bake for about 40 minutes or until squash is soft and mushy.
Wait for squash to cool and spoon out into bowl. Sprinkle with desired amount of salt and pepper.
Heat olive oil in frying pan on medium heat.
Take two tortillas. On one tortilla, spread 2-3 tablespoons of squash all over. Add 2-3 tablespoons of black beans on top of squash, sprinkle with red pepper flakes and cilantro then place tortilla in oiled frying pan. On the other tortilla spread desired amount of shredded cheese, cream cheese or goat cheese all over. Place on top of the tortilla in the frying pan. Fry about 2 minutes on each side or until crispy and golden brown, repeat for more quesadillas.
Cut into triangles and serve with sour cream and hot sauce.
Honey Grapefruit with Banana
Recipe submitted by Brian
Recipe taken from Health.com
Ingredients
1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey
Preparation
Drain grapefruit sections, reserving 1/4 cup juice.
Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Prep: 5 minutes. When you're hungry for breakfast at suppertime, enjoy a bowl of this sweet minted fruit with an omelet.
Yield: 3 servings (serving size: 1 cup)
Nutritional Information
Calories per serving:
122
Calories from fat:
3%
Fat per serving:
0.4g
Saturated fat per serving:
0.1g
Monounsaturated fat per serving:
0.0g
Polyunsaturated fat per serving:
0.0g
Protein per serving:
1.5g
Carbohydrates per serving:
31.3g
Fiber per serving:
3.4g
Cholesterol per serving:
0.0mg
Iron per serving:
0.6mg
Sodium per serving:
2mg
Calcium per serving:
26mg
Recipe taken from Health.com
Ingredients
1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey
Preparation
Drain grapefruit sections, reserving 1/4 cup juice.
Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.
Prep: 5 minutes. When you're hungry for breakfast at suppertime, enjoy a bowl of this sweet minted fruit with an omelet.
Yield: 3 servings (serving size: 1 cup)
Nutritional Information
Calories per serving:
122
Calories from fat:
3%
Fat per serving:
0.4g
Saturated fat per serving:
0.1g
Monounsaturated fat per serving:
0.0g
Polyunsaturated fat per serving:
0.0g
Protein per serving:
1.5g
Carbohydrates per serving:
31.3g
Fiber per serving:
3.4g
Cholesterol per serving:
0.0mg
Iron per serving:
0.6mg
Sodium per serving:
2mg
Calcium per serving:
26mg
Energy-Revving Quinoa
Recipe submitted by Brian
Recipe from Health.com
Ingredients
1 cup cooked quinoa
1/3 cup canned low-sodium black beans, drained and rinsed
1 small tomato, chopped
1 scallion, sliced
1 teaspoon olive oil
1 teaspoon fresh lemon juice
Pinch of salt
Pinch of freshly ground black pepper
Preparation
In a medium bowl, gently toss all ingredients to combine.
This meatless meal of Energy-Revving Quinoa keeps you energized between meals or after a workout.
Yield: Makes 1 serving (serving size: 1 1/2 cups)
Nutritional Information
Calories per serving:
337
Fat per serving:
8.2g
Saturated fat per serving:
1.1g
Monounsaturated fat per serving:
4.2g
Polyunsaturated fat per serving:
2.4g
Protein per serving:
14g
Carbohydrates per serving:
53g
Fiber per serving:
9g
Cholesterol per serving:
0.0mg
Iron per serving:
4mg
Sodium per serving:
165mg
Calcium per serving:
88mg
Recipe from Health.com
Ingredients
1 cup cooked quinoa
1/3 cup canned low-sodium black beans, drained and rinsed
1 small tomato, chopped
1 scallion, sliced
1 teaspoon olive oil
1 teaspoon fresh lemon juice
Pinch of salt
Pinch of freshly ground black pepper
Preparation
In a medium bowl, gently toss all ingredients to combine.
This meatless meal of Energy-Revving Quinoa keeps you energized between meals or after a workout.
Yield: Makes 1 serving (serving size: 1 1/2 cups)
Nutritional Information
Calories per serving:
337
Fat per serving:
8.2g
Saturated fat per serving:
1.1g
Monounsaturated fat per serving:
4.2g
Polyunsaturated fat per serving:
2.4g
Protein per serving:
14g
Carbohydrates per serving:
53g
Fiber per serving:
9g
Cholesterol per serving:
0.0mg
Iron per serving:
4mg
Sodium per serving:
165mg
Calcium per serving:
88mg
Chocolate-Dipped Banana Bites
Recipe submitted by Brian
Recipe taken from Health.com
Ingredients
2 tablespoons semisweet chocolate chips
1 small banana, peeled and cut into 1-inch chunks
Preparation
1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.
Nutritional Information
Calories per serving:
190
Fat per serving:
7g
Saturated fat per serving:
4g
Monounsaturated fat per serving:
2g
Polyunsaturated fat per serving:
.5g
Protein per serving:
2g
Carbohydrates per serving:
36g
Fiber per serving:
4g
Cholesterol per serving:
0mg
Sodium per serving:
0mg
Rs per serving:
4g
Recipe taken from Health.com
Ingredients
2 tablespoons semisweet chocolate chips
1 small banana, peeled and cut into 1-inch chunks
Preparation
1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.
Nutritional Information
Calories per serving:
190
Fat per serving:
7g
Saturated fat per serving:
4g
Monounsaturated fat per serving:
2g
Polyunsaturated fat per serving:
.5g
Protein per serving:
2g
Carbohydrates per serving:
36g
Fiber per serving:
4g
Cholesterol per serving:
0mg
Sodium per serving:
0mg
Rs per serving:
4g
Fried Chicken Tenders
Recipe submitted by LaVon
1 chicken breast, or 3 chicken tenders
1 TBS milk
1 gissini, or whole wheat panko crumbs
seasonings (salt, pepper, paprika, ground red pepper, garlic powder)
Preheat oven to 350. Slice chicken breast into 3 tenders. In a small bowl, mix milk and any seasonings you prefer. Grind grissini in food processor until it is a powder. Put grissini powder in a separate small bowl. Add chicken to milk mixture and toss to coat well. Then one at a time, place chicken in grissini powder and coat both sides of chicken. place chicken in glass baking dish and bake 30-40 minutes, turning over halfway through. I the last 5 minutes, turn on broiler and broil for 2-3 minutes each side. Serve.
1 chicken breast, or 3 chicken tenders
1 TBS milk
1 gissini, or whole wheat panko crumbs
seasonings (salt, pepper, paprika, ground red pepper, garlic powder)
Preheat oven to 350. Slice chicken breast into 3 tenders. In a small bowl, mix milk and any seasonings you prefer. Grind grissini in food processor until it is a powder. Put grissini powder in a separate small bowl. Add chicken to milk mixture and toss to coat well. Then one at a time, place chicken in grissini powder and coat both sides of chicken. place chicken in glass baking dish and bake 30-40 minutes, turning over halfway through. I the last 5 minutes, turn on broiler and broil for 2-3 minutes each side. Serve.
Sunday, February 23, 2014
SunShine Muffins
Recipe submitted by LaVon
2 bananas, mashed
14 oz apple sauce
1 whole egg + 2 egg whites
2 TBS vanilla
2 cups grated carrots
1 cup flour
2 tsp baking soda
1 cup coconut
1/4 cup brown sugar
1 1/2 cup bran cereal
1 TBS cinnamon
2 TBS poppy seeds
3/4 cup mini chocolate chips
Mix until moistened. Spray muffin tin with cooking spray. Bake at 375 for 20-25 minutes. Freeze until used.
2 bananas, mashed
14 oz apple sauce
1 whole egg + 2 egg whites
2 TBS vanilla
2 cups grated carrots
1 cup flour
2 tsp baking soda
1 cup coconut
1/4 cup brown sugar
1 1/2 cup bran cereal
1 TBS cinnamon
2 TBS poppy seeds
3/4 cup mini chocolate chips
Mix until moistened. Spray muffin tin with cooking spray. Bake at 375 for 20-25 minutes. Freeze until used.
Baked Sweet Potato Fries
Recipe submitted by LaVon
Ingredients
Olive oil, for tossing
5 Sweet potatoes, peeled and sliced into 1/4 inch long slices, then 1/4 inch strips using a crinkle cut knife
oil
1/2 tsp paprika
1 TBS House Seasoning
House Seasoning:
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder
Mix ingredients together and store in an airtight container for up to 6 months
Directions
Preheat oven to 450. Line a cookie sheet with parchment. In large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5-10 minutes before serving.
Ingredients
Olive oil, for tossing
5 Sweet potatoes, peeled and sliced into 1/4 inch long slices, then 1/4 inch strips using a crinkle cut knife
oil
1/2 tsp paprika
1 TBS House Seasoning
House Seasoning:
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder
Mix ingredients together and store in an airtight container for up to 6 months
Directions
Preheat oven to 450. Line a cookie sheet with parchment. In large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5-10 minutes before serving.
Healthy Banana Bread Chocolate Chip Oat Breakfast Bars {vegan & gluten free}
Recipe submitted by Erica
Recipe from Ambitiouskitchen.com
Prep time
10 mins
Cook time
15 mins
Total time
25 mins
Healthy, gluten free banana oatmeal breakfast bars that taste like just like banana bread. Easy to make and even easier to eat!
Serves: 16
Ingredients
2 1/4 cups gluten free oats
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract (gluten free, if desired)
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)
For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil
Instructions
Preheat oven to 350 degrees F. Spray 9x9 inch baking pan with nonstick cooking spray.
To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes
Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave.
Make sure you read all ingredients and nutrition info to ensure recipe is gluten free/vegan, if that is what you desire.
Fold in 1/4 cup coconut flakes or extra chocolate chips for an even sweeter treat!
Extra ripe bananas are best for this recipe.
Nutrition Information
Serving size: 1 bar Calories: 116 Fat: 2.9g Carbohydrates: 21.8g Sugar: 10.8g Fiber: 2.2g Protein: 1.7g
Recipe from Ambitiouskitchen.com
Prep time
10 mins
Cook time
15 mins
Total time
25 mins
Healthy, gluten free banana oatmeal breakfast bars that taste like just like banana bread. Easy to make and even easier to eat!
Serves: 16
Ingredients
2 1/4 cups gluten free oats
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract (gluten free, if desired)
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)
For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil
Instructions
Preheat oven to 350 degrees F. Spray 9x9 inch baking pan with nonstick cooking spray.
To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes
Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave.
Make sure you read all ingredients and nutrition info to ensure recipe is gluten free/vegan, if that is what you desire.
Fold in 1/4 cup coconut flakes or extra chocolate chips for an even sweeter treat!
Extra ripe bananas are best for this recipe.
Nutrition Information
Serving size: 1 bar Calories: 116 Fat: 2.9g Carbohydrates: 21.8g Sugar: 10.8g Fiber: 2.2g Protein: 1.7g
Enchilada Chicken & Quinoa Stuffed Bell Peppers
Recipe submitted by Erica
Recipe from Ambitiouskitchen.com
3 bell peppers, cut in half and seeded
1 cup cooked quinoa
1 pound ground chicken or turkey
1/2 cup cilantro, plus more for garnish
1/2 onion, diced
1/3 cup egg whites
1 teaspoon garlic powder
2 teaspoons cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup red enchilada sauce, plus more for topping (I typically use 1 can)
1/2 cup reduced fat cheese of your choice (I like colby jack)
Directions
Preheat oven to 375 degrees F. In a large bowl combine chicken, quinoa, egg whites, onion, cilantro, garlic powder, cumin, salt, pepper, and enchilada sauce. Mix well.
Stuff each pepper half with the mixture. Top pepper with 1 tablespoon of enchilada sauce and 1 tablespoon of cheese. Bake for 45 minutes.
Serves 6
Recipe from Ambitiouskitchen.com
3 bell peppers, cut in half and seeded
1 cup cooked quinoa
1 pound ground chicken or turkey
1/2 cup cilantro, plus more for garnish
1/2 onion, diced
1/3 cup egg whites
1 teaspoon garlic powder
2 teaspoons cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup red enchilada sauce, plus more for topping (I typically use 1 can)
1/2 cup reduced fat cheese of your choice (I like colby jack)
Directions
Preheat oven to 375 degrees F. In a large bowl combine chicken, quinoa, egg whites, onion, cilantro, garlic powder, cumin, salt, pepper, and enchilada sauce. Mix well.
Stuff each pepper half with the mixture. Top pepper with 1 tablespoon of enchilada sauce and 1 tablespoon of cheese. Bake for 45 minutes.
Serves 6
Coconut Curried Sweet Potato and Lentil Stew
Recipe submitted by Erica
Recipe from AmbitiousKitchen.com
Prep time
10 mins
Cook time
45 mins
Total time
55 mins
A vegetarian (and vegan!) gluten-free healthy stew with lentil, sweet potatoes, curry and coconut milk. Filling and delicious!
Ingredients
2 pounds sweet potatoes (about 5-6 medium sweet potatoes), peeled and diced into 1 inch cubes
1 teaspoon olive oil
1 large onion, chopped
2 large carrots, peeled and chopped
3 cloves garlic, minced
1 teaspoon fresh grated ginger
1 tablespoon curry powder
1/4 teaspoon tumeric
1/2 teaspoon salt, plus more to taste
3 1/2 cups vegetable broth
1 1/2 cups green lentils (or whatever you have on hand)
1/2 cup light canned coconut milk (I get mine from Trader Joe's)
1/4 teaspoon cinnamon
Instructions
Heat olive oil in a large pot over medium-high heat. Add onion can carrot, and half of the diced sweet potatoes and saute until the onions begin to soften and turn translucent about 4-5 minutes. (Note: the other half of the diced sweet potatoes will be reserved for later use.) Add the garlic, ginger, curry powder, tumeric, and salt and saute for 2 minutes longer; stirring frequently.
Next add the vegetable broth and lentils, and bring to a boil over high heat. Cover the pot, reduce heat to medium low, and simmer for 30-45 minutes or until lentils are tender.
While stew is simmering, make the coconut-sweet potato broth: Place a medium pot over high heat and fill with water, bring water to a boil and add in the rest of your diced sweet potatoes that you had set aside. Reduce heat to medium, cover, and continue to cook for about 8 minutes or until sweet potatoes are tender and nearly falling apart. This make take more time depending on how small you cut your sweet potatoes. Once tender, drain water from sweet potatoes, and place them into a food processor. Add coconut milk and cinnamon and puree until it forms a somewhat smooth consistency. Next add the sweet potato coconut puree to the stew, and continue to cook to thicken broth a bit.
The stew is done when all of the lentils are tender, and the broth has thickened. Season soup to taste with additional salt and/or pepper. Scoop into bowls, and garnish with fresh herbs and greek yogurt if desired.
Nutrition Information
Serving size: 1/8th of recipe Calories: 300 Fat: 2g Carbohydrates: 60g Sugar: 3.4g Fiber: 16.5g Protein: 11.7g
Recipe from AmbitiousKitchen.com
Prep time
10 mins
Cook time
45 mins
Total time
55 mins
A vegetarian (and vegan!) gluten-free healthy stew with lentil, sweet potatoes, curry and coconut milk. Filling and delicious!
Ingredients
2 pounds sweet potatoes (about 5-6 medium sweet potatoes), peeled and diced into 1 inch cubes
1 teaspoon olive oil
1 large onion, chopped
2 large carrots, peeled and chopped
3 cloves garlic, minced
1 teaspoon fresh grated ginger
1 tablespoon curry powder
1/4 teaspoon tumeric
1/2 teaspoon salt, plus more to taste
3 1/2 cups vegetable broth
1 1/2 cups green lentils (or whatever you have on hand)
1/2 cup light canned coconut milk (I get mine from Trader Joe's)
1/4 teaspoon cinnamon
Instructions
Heat olive oil in a large pot over medium-high heat. Add onion can carrot, and half of the diced sweet potatoes and saute until the onions begin to soften and turn translucent about 4-5 minutes. (Note: the other half of the diced sweet potatoes will be reserved for later use.) Add the garlic, ginger, curry powder, tumeric, and salt and saute for 2 minutes longer; stirring frequently.
Next add the vegetable broth and lentils, and bring to a boil over high heat. Cover the pot, reduce heat to medium low, and simmer for 30-45 minutes or until lentils are tender.
While stew is simmering, make the coconut-sweet potato broth: Place a medium pot over high heat and fill with water, bring water to a boil and add in the rest of your diced sweet potatoes that you had set aside. Reduce heat to medium, cover, and continue to cook for about 8 minutes or until sweet potatoes are tender and nearly falling apart. This make take more time depending on how small you cut your sweet potatoes. Once tender, drain water from sweet potatoes, and place them into a food processor. Add coconut milk and cinnamon and puree until it forms a somewhat smooth consistency. Next add the sweet potato coconut puree to the stew, and continue to cook to thicken broth a bit.
The stew is done when all of the lentils are tender, and the broth has thickened. Season soup to taste with additional salt and/or pepper. Scoop into bowls, and garnish with fresh herbs and greek yogurt if desired.
Nutrition Information
Serving size: 1/8th of recipe Calories: 300 Fat: 2g Carbohydrates: 60g Sugar: 3.4g Fiber: 16.5g Protein: 11.7g
Saturday, February 22, 2014
Easy "Home-Made" Chicken Noodle Soup
Recipe submitted by Jessica
2 cans Chicken Broth
Dash of Black Pepper
4 medium Carrots, sliced
2 stalks Celery, sliced
1 1/2 cups uncooked wheat noodles
1 can Chunk Chicken (I use Costco)
Heat broth, pepper, carrots and celery in large saucepan over med-high heat and bring to a boil. Stir in noodles and chicken and reduce to medium heat. Cook 10 minutes or until noodles are tender, stirring often.
2 cans Chicken Broth
Dash of Black Pepper
4 medium Carrots, sliced
2 stalks Celery, sliced
1 1/2 cups uncooked wheat noodles
1 can Chunk Chicken (I use Costco)
Heat broth, pepper, carrots and celery in large saucepan over med-high heat and bring to a boil. Stir in noodles and chicken and reduce to medium heat. Cook 10 minutes or until noodles are tender, stirring often.
Oriental Stir Fry
Recipe submitted by Jessica
Chicken Breasts
Olive Oil
Bottle of Hoison Sauce (found in the Asian section)
Bag of Stir Fry Vegetables OR
Cut up fresh vegetables (carrots, onions, peppers, peas, broccoli)
Wheat Spaghetti Noodles
Cut up partly thawed chicken breasts (plan 1 per adult) into bite-sized pieces. Pour small amount of olive oil in an electric frying pan and cook the chicken until fully done. While chicken is cooking, boil noodles on the stove top.
After chicken is fully done, add the vegetables and Hoison sauce (Add enough to flavor the chicken and vegetables). (If you are using fresh vegetables you may need to add a little water). Cook the vegetables in the Hoison sauce until done. Once the noodles are done, add them to the chicken and vegetables, allowing them time to absorb the flavor of the Hoison sauce (you can add the noodles before the vegetables are totally done). Serve.
Chicken Breasts
Olive Oil
Bottle of Hoison Sauce (found in the Asian section)
Bag of Stir Fry Vegetables OR
Cut up fresh vegetables (carrots, onions, peppers, peas, broccoli)
Wheat Spaghetti Noodles
Cut up partly thawed chicken breasts (plan 1 per adult) into bite-sized pieces. Pour small amount of olive oil in an electric frying pan and cook the chicken until fully done. While chicken is cooking, boil noodles on the stove top.
After chicken is fully done, add the vegetables and Hoison sauce (Add enough to flavor the chicken and vegetables). (If you are using fresh vegetables you may need to add a little water). Cook the vegetables in the Hoison sauce until done. Once the noodles are done, add them to the chicken and vegetables, allowing them time to absorb the flavor of the Hoison sauce (you can add the noodles before the vegetables are totally done). Serve.
Home-Made Burritos
Recipe submitted by Jessica
1 lb hamburger, browned and drained
2 cans refried beans
2 cups grated cheese
wheat tortillas
lettuce
tomato or salsa
sour cream
Warm the browned meat and beans in a large skillet on the stove top. Fill tortillas with the meat/bean mixture and sprinkle with cheese. Roll-up and put on a foil covered cookie sheet. Put in oven at 350 degrees until the cheese is melted (about 8 minutes). Top with lettuce, tomatoes, salsa and sour cream.
1 lb hamburger, browned and drained
2 cans refried beans
2 cups grated cheese
wheat tortillas
lettuce
tomato or salsa
sour cream
Warm the browned meat and beans in a large skillet on the stove top. Fill tortillas with the meat/bean mixture and sprinkle with cheese. Roll-up and put on a foil covered cookie sheet. Put in oven at 350 degrees until the cheese is melted (about 8 minutes). Top with lettuce, tomatoes, salsa and sour cream.
Shredded Beef Stew
Recipe submitted by Jeremy
Recipe taken from EatingWell.com
Makes: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours
INGREDIENTS
1 1/2 cups reduced-sodium chicken broth
1/4 cup white vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds of your favorite beef or roast cut
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
10 corn tortillas, heated
PREPARATION
Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.
Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.
Recipe taken from EatingWell.com
Makes: 10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours
INGREDIENTS
1 1/2 cups reduced-sodium chicken broth
1/4 cup white vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds of your favorite beef or roast cut
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
10 corn tortillas, heated
PREPARATION
Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.
Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.
Basic Meatloaf
Recipe submitted by Jeremy
Recipe taken from EatingWell.com
Here is a way to pack extra veggies and whole grains into a classic meatloaf recipe.
Makes: 10 servings
Active Time: 30 minutes
Total Time: 1 1/2 hours
INGREDIENTS
1 large onion, cut into 2-inch pieces
1 large green bell pepper, cut into 2-inch pieces
2 large stalks celery, cut into 2-inch pieces
1 tablespoon extra-virgin olive oil or canola oil
5 tablespoons ketchup, divided
2 tablespoons Worcestershire sauce
1 tablespoon whole-grain mustard
2 teaspoons paprika
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, lightly beaten
3/4 cup dry whole-wheat breadcrumbs
2 pounds lean (90% or leaner) ground beef
PREPARATION
Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combined. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.
Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing.
Recipe taken from EatingWell.com
Here is a way to pack extra veggies and whole grains into a classic meatloaf recipe.
Makes: 10 servings
Active Time: 30 minutes
Total Time: 1 1/2 hours
INGREDIENTS
1 large onion, cut into 2-inch pieces
1 large green bell pepper, cut into 2-inch pieces
2 large stalks celery, cut into 2-inch pieces
1 tablespoon extra-virgin olive oil or canola oil
5 tablespoons ketchup, divided
2 tablespoons Worcestershire sauce
1 tablespoon whole-grain mustard
2 teaspoons paprika
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, lightly beaten
3/4 cup dry whole-wheat breadcrumbs
2 pounds lean (90% or leaner) ground beef
PREPARATION
Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combined. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.
Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing.
BBQ Chicken Sandwich
Recipe submitted by Jeremy
Recipe taken from EatingWell.com
Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.
Makes: 1 serving
INGREDIENTS
1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce
PREPARATION
Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
Recipe taken from EatingWell.com
Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.
Makes: 1 serving
INGREDIENTS
1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce
PREPARATION
Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
Avena Breakfast Shake
Recipe submitted by Birgitta
Recipe adapted from Skinnytaste.com
Makes 4 cups
1/2 cup quick cooking oats
2 cups water
1 cup skim milk
1 ripe banana
1-3 tbsp sugar (optional - depending on sweetness of banana - or use another sweetener, like Agave)
2 tsp cinnamon
*Sometimes I will also add a 1-2 tbsp of cocoa powder
1 cup ice
Cook oats and water in a small pot for about a minute or two, stirring often until it becomes thick and bubbly. Remove from heat and let it cool a few minutes.
In a blender add milk, banana, sugar, cinnamon (and cocoa). Add oats and ice. Blend on high until very smooth. Chill in refrigerator or pour in a glass over ice.
Recipe adapted from Skinnytaste.com
Makes 4 cups
1/2 cup quick cooking oats
2 cups water
1 cup skim milk
1 ripe banana
1-3 tbsp sugar (optional - depending on sweetness of banana - or use another sweetener, like Agave)
2 tsp cinnamon
*Sometimes I will also add a 1-2 tbsp of cocoa powder
1 cup ice
Cook oats and water in a small pot for about a minute or two, stirring often until it becomes thick and bubbly. Remove from heat and let it cool a few minutes.
In a blender add milk, banana, sugar, cinnamon (and cocoa). Add oats and ice. Blend on high until very smooth. Chill in refrigerator or pour in a glass over ice.
Mexican Chicken and Rice Soup
Recipe submitted by Birgitta
Recipe adapted from Rachel Ray
Makes 4 bowls of soup
1 qt chicken broth
1 cup Herdez tomato salsa (I find it at Walmart)
1/4 cup fresh lime juice
1 1/2 cups pulled chicken
3 cups cooked brown rice
Queso Fresco
1 avocado, cubed
2 tbsp cilantro, chopped
Bring broth, salsa and lime juice to a boil. Divide chicken and rice among four bowls. Fill each bowl with hot broth. Top with queso fresco, avocado and cilantro.
Recipe adapted from Rachel Ray
Makes 4 bowls of soup
1 qt chicken broth
1 cup Herdez tomato salsa (I find it at Walmart)
1/4 cup fresh lime juice
1 1/2 cups pulled chicken
3 cups cooked brown rice
Queso Fresco
1 avocado, cubed
2 tbsp cilantro, chopped
Bring broth, salsa and lime juice to a boil. Divide chicken and rice among four bowls. Fill each bowl with hot broth. Top with queso fresco, avocado and cilantro.
Healthy Cookies
Recipe submitted by Birgitta
Recipe taken from Skinnytaste.com
Makes 16 cookies
2 medium ripe bananas, mashed
1 cup of uncooked quick oats
1/4 cup crushed walnuts
dash of cinnamon (optional-this is my addition)
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat. Combine the mashed bananas and oats in a bowl. Fold in the walnuts and place a tablespoon of each on the cookie sheet. Bake 15 minutes.
Recipe taken from Skinnytaste.com
Makes 16 cookies
2 medium ripe bananas, mashed
1 cup of uncooked quick oats
1/4 cup crushed walnuts
dash of cinnamon (optional-this is my addition)
Directions:
Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat. Combine the mashed bananas and oats in a bowl. Fold in the walnuts and place a tablespoon of each on the cookie sheet. Bake 15 minutes.
Monday, February 17, 2014
No Bake Power Protein Bars
Recipe submitted by Mauri
Recipe taken from daily hiit
Ingredients:
2 cup rolled oats
1 1/3 cup unsweetened thick cut coconut
2/3 cup raw honey, real maple syrup or blackstrap molasses
1 cup nut butter
1 cup ground flax meal
1 cup dark/bittersweet chocolate chips
2 tsp unrefined coconut oil
2 tsp pure vanilla
Optional:
4 tbs whey protein powder
2 tbs chia seeds
Directions:
Combine all ingredients in a large bowl.
Spread and press firmly into an 8″x 8″ pan - Or chill dough for at least 30 minutes and scoop rounded tablespoons into balls and stack in an airtight container in the fridge.
- I have never put the chocolate chips in these and they are still delicious!
Recipe taken from daily hiit
Ingredients:
2 cup rolled oats
1 1/3 cup unsweetened thick cut coconut
2/3 cup raw honey, real maple syrup or blackstrap molasses
1 cup nut butter
1 cup ground flax meal
1 cup dark/bittersweet chocolate chips
2 tsp unrefined coconut oil
2 tsp pure vanilla
Optional:
4 tbs whey protein powder
2 tbs chia seeds
Directions:
Combine all ingredients in a large bowl.
Spread and press firmly into an 8″x 8″ pan - Or chill dough for at least 30 minutes and scoop rounded tablespoons into balls and stack in an airtight container in the fridge.
- I have never put the chocolate chips in these and they are still delicious!
Black Bean Chicken
Recipe submitted by Mauri
1-2 cans black beans
16 oz jar salsa
1/2 cup brown rice (uncooked)
1 lb chicken breast
- Place frozen chicken breast in sprayed crock pot. Pour beans, rice and salsa over chicken. Cook low 8-10 hours and serve.
- If you thaw the chicken just a bit, you can cut the cooking time in half.
- Make sure you really like the salsa you use because that's where all your flavor comes from. We like it best with homemade, fresh salsa, but have made it with a variety. Sometimes we even mix several salsas together to get 16 ounces.
1-2 cans black beans
16 oz jar salsa
1/2 cup brown rice (uncooked)
1 lb chicken breast
- Place frozen chicken breast in sprayed crock pot. Pour beans, rice and salsa over chicken. Cook low 8-10 hours and serve.
- If you thaw the chicken just a bit, you can cut the cooking time in half.
- Make sure you really like the salsa you use because that's where all your flavor comes from. We like it best with homemade, fresh salsa, but have made it with a variety. Sometimes we even mix several salsas together to get 16 ounces.
Crock Pot Santa Fe Chicken
Recipe submitted by Mauri
recipe from skinnytaste.com
Ingredients:
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste
Directions:
Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top.
Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over brown rice or whole wheat tortillas and your favorite toppings.
-We like to serve it with shredded cheese, chopped cilantro, and avocado
recipe from skinnytaste.com
Ingredients:
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste
Directions:
Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top.
Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over brown rice or whole wheat tortillas and your favorite toppings.
-We like to serve it with shredded cheese, chopped cilantro, and avocado
Teriyaki Chicken with Vegetables
recipe taken from Eat Good 4 Life
INGREDIENTS:
2-3 lbs chicken breast, chopped
12-16 oz fresh broccoli
2 garlic cloves, you can also use ginger
4-5 large organic carrots, sliced
Pepper flakes, optional
2 Tbsp olive oil
Teriyaki sauce Adapted from Savory Sweet Life
2 Tbsp ginger, chopped
1/3 cup reduced sodium soy sauce, gluten free
1/3 cup cold water
2 teaspoons arrowroot powder, or cornstarch
1/3 cup honey, or unrefined sugar
DIRECTIONS:
In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass air tight container in the refrigerator.
In a large heavy bottom saute pan, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute.
While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours.
Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine.
Serve over brown rice or rice noddles. (I served mine over Broccoli Slaw)
**I made this for dinner this past week and we really liked it. I tripled my teriyaki sauce and then on another night cooked chicken breasts in the teriyaki sauce, shredded the chicken and had chicken teriyake tacos.
INGREDIENTS:
2-3 lbs chicken breast, chopped
12-16 oz fresh broccoli
2 garlic cloves, you can also use ginger
4-5 large organic carrots, sliced
Pepper flakes, optional
2 Tbsp olive oil
Teriyaki sauce Adapted from Savory Sweet Life
2 Tbsp ginger, chopped
1/3 cup reduced sodium soy sauce, gluten free
1/3 cup cold water
2 teaspoons arrowroot powder, or cornstarch
1/3 cup honey, or unrefined sugar
DIRECTIONS:
In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass air tight container in the refrigerator.
In a large heavy bottom saute pan, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute.
While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours.
Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine.
Serve over brown rice or rice noddles. (I served mine over Broccoli Slaw)
**I made this for dinner this past week and we really liked it. I tripled my teriyaki sauce and then on another night cooked chicken breasts in the teriyaki sauce, shredded the chicken and had chicken teriyake tacos.
Broccoli Slaw
For one of my recipes I just wanted to share how much I LOVE this stuff! I buy it every week and use it all the time. I have used it as my pasta for spagetti, I use it as a base for taco salad, I have used it as a replacement for rice in hawaiian haystacks. It is a great way to add more veggies to your meals. Bring a skillet to medium-high heat on the stove. Add slaw and 1/4 cup water. Stirring occasionally, cook until water has evaporated and slaw has softened slightly, about 5 - 8 minutes.
Chocolate No Bake Bars
1 cup peanut butter
1/2 cup honey
1/2 cup unrefined coconut oil (be sure to use unrefined for the coconut flavor)
2 cups dry oats (not instant)
1 C shredded coconut
1/2 C chopped walnuts (optional)
1 1/4 cups dark chocolate chips
1 t vanilla extract
Melt peanut butter, honey and coconut oil over medium-low heat. Once melted, remove from heat and add oats, shredded coconut, chocolate chips and vanilla. Stir until chocolate is entirely melted. Pour into a 9x13 pan and cool in the fridge. When it's set, cut into bars and enjoy. Store in the fridge.
Monday, January 20, 2014
Clean Eating Cookie Dough Babies
taken from Home Run Recipes
3 ingredients is all this takes and 10 minutes. If you are trying to come out of your sugar coma from the holidays like we are then you've got to try this recipe. They satisfied my sweet tooth and didn't ruin my goal to not eat sugar.
1 cup of Dates
1/2 Cup of Almonds or Cashews
2-3 of the big squares of 100% Cacao Unsweetened Chocolate
Put it all in a food processor and pulse till it's chopped. Then form into 1 inch balls. I store mine in the fridge.
3 ingredients is all this takes and 10 minutes. If you are trying to come out of your sugar coma from the holidays like we are then you've got to try this recipe. They satisfied my sweet tooth and didn't ruin my goal to not eat sugar.
1 cup of Dates
1/2 Cup of Almonds or Cashews
2-3 of the big squares of 100% Cacao Unsweetened Chocolate
Put it all in a food processor and pulse till it's chopped. Then form into 1 inch balls. I store mine in the fridge.
Peach cobbler
1.5 C of flour (Gluten Free flour mix)
1/2 C raw cane sugar or agave nectar/honey
2 tsp baking powder
1/2 tsp salt
4 TBSP butter cut into small pieces
1/4 C milk (i used almond milk)
1 egg
about 2 tsp pure vanilla extract
about 1/2 tsp almond extract
about 4 peaches cup up
about 1 TBSP cinnamon
about 3 TBSP honey
Preheat oven to 350. In a large bowl, combine the flour, sugar, baking powder, salt, and butter: cut with a pastry blender until the crumbs are the size of large peas.
Add the milk, extracts and egg and mix well. (i had to add a little extra milk)
Spread the peaches on the bottom of a 2 quart casserole dish. I drizzled honey and cinnamon and mixed in with the peaches. Drop the batter randomly over the peaches (mine spread over it pretty evenly.) I sprinkled some cinnamon and drizzled some honey into the batter. Bake for 40-45 minutes until the top is golden and a knife can insert and come out clean. We served with some almond milk poured over.
Skinny Spaghetti Squash Alfredo
YIELD: Makes 2 large servings or 4 side dish servings
INGREDIENTS:
1 medium-sized spaghetti squash
1 Tablespoon butter
3 cloves of garlic, finely minced
2 Tablespoons flour
1 1/2 cups milk(I used fat-free)
1 Tablespoon cream cheese
1 cup freshly grated Parmesan cheese, plus 2 Tablespoons extra for topping
1/4 teaspoon himalayan salt
1/8 teaspoon freshly ground pepper
Crushed red pepper flakes and fresh parsley, for optional garnish
DIRECTIONS:
Preheat oven to 350 degrees F.
First, prep the squash. Cut spaghetti squash in half using a large sharp knife, scoop out the seeds and place cut side down on a rimmed baking sheet covered with water. Bake until tender, about an hour.
As an alternate way of baking: Poke a few holes deep into the whole squash with a paring knife. Bake for 60 minutes, remove from the oven and let rest for 10 to 20 minutes before slicing in half with a large serrated knife. Scoop out the seedy inside leaving the spaghetti strands.
Once squash is cooked, use a fork to gently scrape the “spaghetti” strands into the center.
For the sauce, melt butter in a small pot over medium-low heat. Once hot, add garlic and sauté for 1-2 minutes. Whisk in flour, cooking for another minute while stirring. Whisk in milk until no lumps remain. Once hot, add cream cheese and stir until smooth. Remove from the heat. Stir in Parmesan, salt and pepper.
Spoon sauce equally into each spaghetti squash half. Gently pull up the spaghetti strands to coat as much as possible with the sauce. Top with extra Parmesan and place under the broiler of your oven for 2-3 minutes, or until golden and bubbly.
Top each half with a pinch of red pepper flakes and fresh chopped parsley, if desired. Serve hot.
Banana Bread
2 cups whole wheat flour
1 tsp. baking soda
1/4 tsp. sea salt
1/2 cup unsweetened applesauce
3/4 cup raw honey
3 overripe bananas, mashed
2 eggs, beaten
1. Pre-heat oven to 350
2. Combine dry ingredients
3. Mix applesauce & honey, add mashed bananas & beaten eggs.
4. Pour wet ingredients into dry ingredients, mix until combined.
5. Pour into one large loaf pan which has been sprayed with cooking spray (or split evenly between 3 small loaf pans).
6. For 1 large loaf bake 60-65 mins. For 3 small loaves bake 30-33 mins. (Until toothpick inserted in the middle comes out clean).
Sunday, January 19, 2014
Spinach Zucchini Ravioli
INGREDIENTS:
1.5 lbs. ground turkey
2 cups chopped fresh spinach
1/2 large onion
2 cloves of garlic
2 tsp. of Grill Mates- Montreal Chicken Seasoning (or you could use just salt & pepper)
Zucchini
Tomato Marinara Sauce
1. slice zucchini with peeler; set strips aside
2. in a medium wok combine: ground turkey, chopped fresh spinach, 1/2 large onion, 2 cloves of garlic, and seasoning; sauté until turkey is cooked all the way through
3. Assemble the ravioli using 4 zucchini strips and 2 Tbsp. of turkey mixture.
4. Wrap them up and put face down in baking dish.
5. Top with marinara sauce and bake at 350* for approx. 30 minutes
Sesame Beef and Broccoli
Taken from paleoholic
Ingredients
1 lb flank steak
2 tsp coconut aminos
½ cup vegetable broth
2 tbsp dark sesame oil
2 cloves minced garlic
2 tbsp lemon juice
1-2 tsp red pepper flakes
2 cups broccoli florets
2 cups carrots, julienned
1 green onion, thinly sliced
1 tbsp sesame seeds
Instructions
In a large skillet, heat the sesame oil and cook the garlic until tender 3-5 minutes.
Add slices of steak and cook until browned.
In a small bowl, mix lemon juice, coconut aminos, red pepper flakes, and 1 cup vegetable broth.
Remove steak from pan.
Using same pan place broccoli and carrots in the heated pan. If needed add a little bit more sesame oil.
Pour the liquid ingredients into the pan to coat the broccoli and carrots.
Cook until tender.
Return the steak to the pan and add the green onions.
Stir steak in until it is well coated with the sauce.
Top with sesame seeds.
Ingredients
1 lb flank steak
2 tsp coconut aminos
½ cup vegetable broth
2 tbsp dark sesame oil
2 cloves minced garlic
2 tbsp lemon juice
1-2 tsp red pepper flakes
2 cups broccoli florets
2 cups carrots, julienned
1 green onion, thinly sliced
1 tbsp sesame seeds
Instructions
In a large skillet, heat the sesame oil and cook the garlic until tender 3-5 minutes.
Add slices of steak and cook until browned.
In a small bowl, mix lemon juice, coconut aminos, red pepper flakes, and 1 cup vegetable broth.
Remove steak from pan.
Using same pan place broccoli and carrots in the heated pan. If needed add a little bit more sesame oil.
Pour the liquid ingredients into the pan to coat the broccoli and carrots.
Cook until tender.
Return the steak to the pan and add the green onions.
Stir steak in until it is well coated with the sauce.
Top with sesame seeds.
Chicken Lettuce Wraps
taken from taste of homes
1-1/2 pounds Member's Mark® Boneless Skinless Chicken Breasts, cubed
1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
3/4 cup chopped fresh mushrooms
1 can (8 ounces) water chestnuts, drained and diced
1 tablespoon minced fresh ginger root
2 tablespoons rice vinegar
2 tablespoons reduced-sodium teriyaki sauce
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes
1-1/2 cups shredded carrots
1/2 cup julienned green onions
12 Bibb or Boston lettuce leaves
1/3 cup sliced almonds, toasted
Directions
In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 6 servings.
1-1/2 pounds Member's Mark® Boneless Skinless Chicken Breasts, cubed
1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
3/4 cup chopped fresh mushrooms
1 can (8 ounces) water chestnuts, drained and diced
1 tablespoon minced fresh ginger root
2 tablespoons rice vinegar
2 tablespoons reduced-sodium teriyaki sauce
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes
1-1/2 cups shredded carrots
1/2 cup julienned green onions
12 Bibb or Boston lettuce leaves
1/3 cup sliced almonds, toasted
Directions
In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 6 servings.
Orange Chicken Stir-Fry with Crispy Garlic Dressing
Taken from Clean Eating
2/3 cup brown rice
1 tbsp olive oil, divided
7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
1/4 tsp sea salt
Pinch ground cayenne pepper
1 bunch broccoli, trimmed
4 cloves garlic, thinly sliced
1 tbsp rice wine or apple cider vinegar
16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
1 zucchini, thinly sliced lengthwise
1 tbsp reduced-sodium soy sauce or tamari
1 tsp ground ginger
1 orange, peeled, segmented and cut into 1/2-inch cubes
2 green onions, sliced
INSTRUCTIONS:
Cook rice according to package directions.
In a large skillet, heat 1 tsp oil on medium. Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes. Season with salt and cayenne. Transfer to a bowl and cover to keep warm.
Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
Meanwhile, prepare dressing: In a small saucepan, heat 1 tsp oil on medium. Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes. Transfer to a small bowl and add vinegar. Set aside.
In a clean skillet, heat remaining 1 tsp oil on medium. Add chicken and sauté for 5 minutes. Reduce heat to medium-low and add zucchini, soy sauce and ginger. Sauté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes. Stir in broccoli, orange, onions and dressing and heat through. Serve over rice and top with chickpeas.
Nutrients per serving (8 oz chicken mixture, 1/2 cup rice, 1 1/2 oz chickpeas): Calories: 371, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 43 g, Fiber: 6 g, Sugars: 5 g, Protein: 37 g, Sodium: 484 mg, Cholesterol: 66 mg
1 tbsp olive oil, divided
7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
1/4 tsp sea salt
Pinch ground cayenne pepper
1 bunch broccoli, trimmed
4 cloves garlic, thinly sliced
1 tbsp rice wine or apple cider vinegar
16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
1 zucchini, thinly sliced lengthwise
1 tbsp reduced-sodium soy sauce or tamari
1 tsp ground ginger
1 orange, peeled, segmented and cut into 1/2-inch cubes
2 green onions, sliced
INSTRUCTIONS:
Cook rice according to package directions.
In a large skillet, heat 1 tsp oil on medium. Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes. Season with salt and cayenne. Transfer to a bowl and cover to keep warm.
Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
Meanwhile, prepare dressing: In a small saucepan, heat 1 tsp oil on medium. Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes. Transfer to a small bowl and add vinegar. Set aside.
In a clean skillet, heat remaining 1 tsp oil on medium. Add chicken and sauté for 5 minutes. Reduce heat to medium-low and add zucchini, soy sauce and ginger. Sauté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes. Stir in broccoli, orange, onions and dressing and heat through. Serve over rice and top with chickpeas.
Nutrients per serving (8 oz chicken mixture, 1/2 cup rice, 1 1/2 oz chickpeas): Calories: 371, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 43 g, Fiber: 6 g, Sugars: 5 g, Protein: 37 g, Sodium: 484 mg, Cholesterol: 66 mg
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