Chicken Salad
There were no specific measurements with this recipe so I just added a little until I got the consistency and taste that I wanted. I started by scooping out the avocado into a bowel and mashing with a fork, then I added a scoop of greek yogurt and stirred until it was a creamy consistency. Next I added the chopped green onions, just enough to give it some flavor. Then I chopped up a handful of cilantro and mixed that in. I added a splash of lime juice and some salt and pepper.
Avocado Quesadilla
Ingredients:
- 4 chicken breasts cooked and shredded
- plain low fat greek yogurt
- green onions sliced
- Cilantro chopped thin
- 1 avocado mashed
- salt and pepper
- lime juice
There were no specific measurements with this recipe so I just added a little until I got the consistency and taste that I wanted. I started by scooping out the avocado into a bowel and mashing with a fork, then I added a scoop of greek yogurt and stirred until it was a creamy consistency. Next I added the chopped green onions, just enough to give it some flavor. Then I chopped up a handful of cilantro and mixed that in. I added a splash of lime juice and some salt and pepper.
Avocado Quesadilla
Ingredients:
- 1/2 avocado (more if you prefer)
- 1 small roma tomato diced
- 1 green onion sliced
- Seasonings of you choice: I used garlic powder, cumin, paprika, & sea salt Salsa (optional) Mozzarella cheese chunks (optional) Whole Grain Tortilla (Santa Fe Tortilla's)
Clean Eating Meatballs
Preparation
Preheat oven to 400 degrees.
In a large bowl place egg and breadcrumbs or oat bran. Add spices and mix well. Add remaining ingredients and mix well. Using an ice cream scoop make meatballs and place on prepared cookie sheet. Place in hot oven and bake for 20 minutes or until golden.
Grilled Chicken Wrap
Preparation:
Spread hummus on a whole grain tortilla. Next, slice grilled chicken thin and place on the wrap. Top with lettuce, tomato, feta cheese and any other veggies that you like. If I have extra roasted red peppers and onions I will put them on top as well. I just wrap it up and put it in my cooler for lunch with a piece of fruit and water! Delicious!
Chicken Fingers and Fries
Directions: Toast whole grain bread, break up into pieces and put in the food processor. Add 1/4 cup Parmesan cheese, garlic powder, onion powder, and any other spices that you like. Process until fine. Cut up chicken breast into strips. Beat 4 egg whites, dip chicken in egg and then bread mixture. Bake on 350 degrees for about 30 minutes or until cooked through. For the home made fries I cut up sweet potatoes length wise into steak fry strips. Then, put in a large ziplock bag. Add Extra Virgin Olive Oil and Season Salt. Shake with bag closed then lay on a baking sheet and cook until crispy or for 25 minutes.
Almond Crusted Chicken or Fish
Directions:
Almond Flour: Blend all ingredients except for egg whites in a food processor to taste (honestly just toss about a tablespoon each spice in and then just a dash of salt and pepper) until it is very fine and soft, almost flour like...It's ok if there are still bits of almond that aren't ground up all the way. I actually had larger chunks in mine and it tasted really good! I loved the texture!
Start with 6-8 raw chicken breast or I used tilapia; trim off all of the fat and cut them into individual portion sizes. Place each breast between plastic wrap and pound until they are thin. Then, I dredge each piece of chx thru either an all egg white bath or sometimes i'll just use water. Shake off the excess egg white (or water) and then dip both sides of the chx breast in the almond flour/breading put on onto aluminum foil lined baking sheet and cook.
I like my chicken crispy on top so I bake it the following way: 325 degrees for 20 minutes. Half way through the baking process I pull the chx out and flip so the underside isn't soggy... then with about 4-5 minutes left I put the broiler on and let them get nice and golden brown on top!
Mini Pita Pizzas
Mexican Lasagna
Clean Eating Pasta Primavera
1 lb whole wheat pasta
1/2 zucchini, sliced
1/2 red bell pepper, sliced
1 bag fresh mixed precut carrots, cauliflower, and broccoli
1/2 cup frozen peas
2 tbsp Parmesan cheese
2 cloves garlic, crushed
1 tbsp olive oil
You can also add chicken!
Directions:
Boil water and cook pasta according to package directions. In a second pan, steam zucchini, cauliflower, and broccoli until heated through but still slightly crisp. In a large frying pan, heat olive oil and saute garlic. Add red bell peppers and peas to garlic and cook for 3 minutes over medium heat. Drain pasta and vegetables. Add both to frying pan and toss. Sprinkle with cheese.
- 1 1/2 lbs lean ground turkey or chicken.
- 1/2 cup finely chopped onion
- 1 egg lightly beaten
- 1 cup oat bran or ezekiel bread crumbs
- 2 tbsp fresh parsely, finely chopped
- 2 tbsp fresh basil, finely chopped
- 2 tbsp fresh oregano finely chopped
- 2 cloves garlic, passed through a garlic press
- 1 tsp sea salt
- 1 tsp freshly ground black pepper
Preparation
Preheat oven to 400 degrees.
In a large bowl place egg and breadcrumbs or oat bran. Add spices and mix well. Add remaining ingredients and mix well. Using an ice cream scoop make meatballs and place on prepared cookie sheet. Place in hot oven and bake for 20 minutes or until golden.
Grilled Chicken Wrap
- Whole wheat tortilla
- low fat hummus (I use the roasted red pepper hummus from cosco)
- grilled chicken slices
- lettuce
- tomato
- feta cheese
Preparation:
Spread hummus on a whole grain tortilla. Next, slice grilled chicken thin and place on the wrap. Top with lettuce, tomato, feta cheese and any other veggies that you like. If I have extra roasted red peppers and onions I will put them on top as well. I just wrap it up and put it in my cooler for lunch with a piece of fruit and water! Delicious!
Chicken Fingers and Fries
- Ezekiel Bread
- 1/4 c parmesan cheese
- Garlic powder
- Onion Powder
- Italian Seasoning
- Egg whites
- Sweet potatoes
- Extra Virgin Olive Oil
- Low Sodium Season Salt
Directions: Toast whole grain bread, break up into pieces and put in the food processor. Add 1/4 cup Parmesan cheese, garlic powder, onion powder, and any other spices that you like. Process until fine. Cut up chicken breast into strips. Beat 4 egg whites, dip chicken in egg and then bread mixture. Bake on 350 degrees for about 30 minutes or until cooked through. For the home made fries I cut up sweet potatoes length wise into steak fry strips. Then, put in a large ziplock bag. Add Extra Virgin Olive Oil and Season Salt. Shake with bag closed then lay on a baking sheet and cook until crispy or for 25 minutes.
Almond Crusted Chicken or Fish
- 1lb bag of raw unsalted almonds
- Egg Whites
- Paprika
- Garlic
- Onion
- Salt
- Pepper
Directions:
Almond Flour: Blend all ingredients except for egg whites in a food processor to taste (honestly just toss about a tablespoon each spice in and then just a dash of salt and pepper) until it is very fine and soft, almost flour like...It's ok if there are still bits of almond that aren't ground up all the way. I actually had larger chunks in mine and it tasted really good! I loved the texture!
Start with 6-8 raw chicken breast or I used tilapia; trim off all of the fat and cut them into individual portion sizes. Place each breast between plastic wrap and pound until they are thin. Then, I dredge each piece of chx thru either an all egg white bath or sometimes i'll just use water. Shake off the excess egg white (or water) and then dip both sides of the chx breast in the almond flour/breading put on onto aluminum foil lined baking sheet and cook.
I like my chicken crispy on top so I bake it the following way: 325 degrees for 20 minutes. Half way through the baking process I pull the chx out and flip so the underside isn't soggy... then with about 4-5 minutes left I put the broiler on and let them get nice and golden brown on top!
Mini Pita Pizzas
- 100% Whole Wheat Mini Pitas
- Olive or Grape seed oil
- Shredded Part Skim Mozzarella Cheese
- Natural Pizza Sauce
- Add veggies that you love, I have used sauteed mushrooms, garlic, red onions, fresh tomatoes and basil. You can also experiment with sliced chicken, ground turkey ect.
Mexican Lasagna
- 1lb lean ground turkey
- 1 cup of shredded cheddar cheese (low fat)
- 1 cup of cottage cheese
- 1 cup of clean salsa
- 1/2 cup of black beans
- 1 small onion, chopped
- 1 tbsp taco seasoning
- 4 low carb whole wheat tortillas, cut into strips
- Preheat over to 400 degrees.
- In a skillet pan sprayed with nonstick spray, cook the ground turkey and onion until brown. Once cooked turn to low and add salsa, black beans and taco seasoning and mix together. Set aside
- In a bowl, combine 3/4 cup of the cheddar cheese and the cup of cottage cheese.
- In a baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips. Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas. Then add 1/2 of the cheese mix on top of the meat and spread. Repeat the layers again with remaining strips, meat, and cottage cheese. Top with remaining cheese.
- Cover and bake for 40 minutes and enjoy! Makes 4 servings at 350 calories each.
Clean Eating Pasta Primavera
1 lb whole wheat pasta
1/2 zucchini, sliced
1/2 red bell pepper, sliced
1 bag fresh mixed precut carrots, cauliflower, and broccoli
1/2 cup frozen peas
2 tbsp Parmesan cheese
2 cloves garlic, crushed
1 tbsp olive oil
You can also add chicken!
Directions:
Boil water and cook pasta according to package directions. In a second pan, steam zucchini, cauliflower, and broccoli until heated through but still slightly crisp. In a large frying pan, heat olive oil and saute garlic. Add red bell peppers and peas to garlic and cook for 3 minutes over medium heat. Drain pasta and vegetables. Add both to frying pan and toss. Sprinkle with cheese.