*Please note, I wish I could say I was genius enough to come up with all of these recipes but I can not. I'm amazing at find them, making them, and sometimes tweeking them, but I did not create them. You will find the link where I found each under the recipe. Some of the pics are from link, and some are from my kitchen. Enjoy!!
These are the recipes I've tried and loved. There are many, many more that I have found and will be adding as soon as I try them out!
Easy Salsa Chicken
Ingredients:
5 lbs thawed
boneless, skinless chicken breasts, trimmed
16 ounce jar of
salsa (try to find one that has no sugar added to it or has sugar listed as one
of the last ingredients)
28 ounce jar of
no-sodium diced tomatoes, not drained
Directions:
1. Put all
ingredients in a Crock-pot.
2. Cook on high for
3-4 hours, or low for 6-7 hours.
3. Enjoy!
I like to shred the chicken and then put on top of brown rice. You can divide the rest of for left over dinners or lunches.
Nutrition Facts:
Makes 6 servings
Calories: 147.5
Fat: 4g
Carbs: 7g
Protein: 22g
Healthy & Tasty Chicken Stir Fry Recipe
Ingredients:
1 red bell pepper
1 yellow bell pepper
1 green bell pepper
1 stick celery
3 skinned carrots
½ diced white onion
About 20 edamame
2 chicken breasts
2 tablespoons of
light (the green bottle) soy sauce
3 tablespoons lemon
juice
Dash of pepper
Optional: Add a few
dashes of chili flakes
Directions:
Pre-dice the
veggies, except for the edamame (just take the beans out of the pods).
Use a
skillet and pour a few dashes of extra virgin olive oil in it before turning
the stove on (keep stove on medium).
Put veggies in skillet and after a couple
of minutes, add raw chicken.
Last but not least, add soy, lemon juice, pepper,
chili flakes (optional).
Cook for about 14 minutes total. Such a low calorie,
satisfying meal!
Again, I like to shred the chicken and then put on top of brown rice. You can divide the rest of for left over dinners or lunches.
Italian Shrimp Pasta
Shrimp is an excellent source of protein and when purchased pre-cooked,
requires very little prep time at all.
Ingredients:
1 medium bag cooked/peeled shrimp
1 1/2 (cooked) whole wheat angel hair pasta
1 C broccoli florets - fresh
1 small-medium red pepper, cut into 1 inch strips
1/3 C Lite Italian Dressing - divided
Directions:
Cook pasta as directed.
Peel shrimp if needed and rinse.
Sauté shrimp, pepper, and broccoli in 2-3 tbls Italian dressing for 5-7 min.
After pasta is cooked and strained, pour in remaining Italian dressing and mix well.
Divide pasta out on plates and top with shrimp mixture.
Viola!! A healthy Italian masterpiece in just minutes!! Enjoy!!
Death-By-Garlic Roasted Asparagus
Ingredients:
1 pound of asparagus
(about 15-20 spears)
1 tbsp extra virgin
olive oil
4-6 fresh garlic
cloves,
minced Garlic powder to taste (approximately 1
tbsp)
Black pepper to taste (approximately 1 tbsp)
Directions
1. Preheat oven to
400 degrees.
2. Line a cookie
sheet with aluminum foil.
3. Trim bottom 1/2
inch of asparagus spears.
4. Place trimmed
spears on cookie sheet.
5. Drizzle olive oil
over asparagus.
6. Sprinkle minced
garlic, garlic powder and black pepper over asparagus.
7. Bake for 15-20
minutes, flip asparagus at 10 minutes.
8. Bake until
asparagus and garlic are lightly browned.
Nutrition Facts
Serving size 4-5
spears
Calories: 56
Fat: 3.28g
Carbs: 5.5g
Protein: 2.5g
Sweet Potato Fries
Ingredients:
2-3 large sweet potatoes
1-2 Truvia Packets
Cinnamon
Apple Pie Spice
Directions:
Preheat oven to 400.
Line a cookie sheet with alluminum foil and spray with no-stick cooking spray.
Sprinkle 1 packet of Truvia and spices onto pan.
Peel sweet potatoes and cut into 'fries'.
Spread in single layer on cookie sheet.
Sprinkle other Truvia packet and spices (as much as you want flavored) on top of potatoes.
Put in oven and bake for 20-30 minutes (shorter for crunchier, longer for softer).
Makes 6-7 servings. Store in fridge and eat with meals throughout the week.
Veggie Omelet
Ingredients:
1 tsp Extra Virgin Olive Oil
4 Egg Whites
1 Whole Egg
1/8 C Chopped Onion
1/8 Red and Green Chopped Pepper
1/4 C Chopped Fresh Baby Spinach
1 pinch Shredded Cheddar Cheese (Low Fat if you can find it)
Directions:
Heat omelet pan on med-high and add oil.
Add onions and peppers and sautee couple minutes until getting tender.
Add spinach and sautee a minute longer.
In seperate bowl whisk eggs together then pour over veggies in pan.
Cook until the egg is firm enough on top to flip without going everywhere.
Sprinkle cheese on omelet and let melt until other side is lightly browned.
Fold egg in half and remove from heat, and enjoy!!
Vegetable and Sausage Skillet Supper
Ingredients
- 8 ounce(s) low-fat kielbasa, cut into 1/2-inch-thick slices
- 1 tablespoon(s) extra-virgin olive oil
- 2 medium onions, finely chopped
- 2 medium zucchini, cut into 1/2-inch dice
- 1 large red bell pepper, seeded and diced
- 2 jalapeno peppers, seeded and minced
- 2 clove(s) garlic, minced
- 1/2 teaspoon(s) ground cumin
- 1/2 teaspoon(s) dried oregano
- 1/2 teaspoon(s) salt, or to taste
- 2 cup(s) cooked brown rice (see Tip)
- 1 cup(s) black beans, rinsed
- 1/2 cup(s) water
- Hot sauce, such as Tabasco, to taste
Directions
- Cook kielbasa in a large nonstick skillet over high heat, turning from time to time, until lightly browned, about 2 minutes. Transfer to a plate.
- Add oil to the pan. Add onions, zucchini, bell pepper, jalapenos, garlic, cumin, oregano and salt; cook, stirring, until the onions are tender, 4 to 5 minutes. Stir in rice, beans and water; cook, stirring, until heated through, about 4 minutes. Add the reserved kielbasa and season with hot sauce. Serve hot.
Nutritional
Information
(per serving)
| Calories |
355 |
| Total Fat |
6g |
|
Saturated Fat |
1g |
|
Cholesterol |
20mg |
| Sodium |
861mg |
|
Total Carbohydrate |
58g |
|
Dietary Fiber |
-- |
|
Sugars |
-- |
|
Protein |
17g |
|
Calcium |
0 |
Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
- 2 packages of ground extra lean turkey breast
- 4 medium zucchini, grated
- 1/2 tsp salt
- 1 tsp garlic powder
- 2 tsp onion powder
- 2 tsp dried basil
- 1 tsp oregano
- 1 tsp black pepper
Directions:
- Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
- In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
- Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
- Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Pasted from <http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-italian-turkey-burgers.html>
Jamie's Monster Meatloaf Recipe
Nurition Facts: Single serving:83 calories, .7 g fat, 3 g carbs, 15 g protein
Ingredients:
1 12-oz package chopped onions and peppers, thawed (or 1 - 1 ½ cup fresh)
1 tsp salt
1 tsp pepper
½ tsp dried thyme
1 tsp minced garlic (or paste)
¼ cup low-sodium soy sauce
¾ cup low-sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs extra-lean ground turkey (or chicken breast) - I actually used extra lean ground beef
1 cup quick cooking oats
4 egg whites
1 cup reduced sugar ketchup (no high fructose corn syrup)
Directions:
Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions and peppers with salt, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.
Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.
Makes 24 servings
http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-monster-meatloaf.html
Jamie Eason 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:
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Serving Size: Women 2 Muffins, Men 4 Muffins
Nutritional Facts: Per 1 Muffin
Calories 182
Total Fat 8g
Total Carb 4.6g
Proetin 22.2g
http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm
Grilled Chicken Caesar Salad
Ingredients:
1 pack Tyson Chicken Tenderloins
1-2 bags Dole, or Marketside Light Caesar Salad Kit
- Makes perfect, easy lunches for the whole week.
Directions:
Cook chicken, either in pan with little cooking spray or broil, bake, or grill.
Divide up salad in separate containers to make enough for the week.
Put cooked chicken in container (I like to keep mine separate until ready to eat).
When ready to eat, get 2 tenderloins, cut up into pieces and put on top of one of your salads and add dressing.
BBQ Chicken Pizza
BBQ CHICKEN PIZZA
Ready in 30 minutes • Makes 6 servingsIngredients:
1 frozen whole wheat pizza crust
1/2 red onion, thinly sliced
1 tsp olive oil
2 boneless chicken breast halves, cooked and cubed
2 cups Mango BBQ sauce
1/2 bunch of cilantro, chopped
4 oz. smoked mozzarella
Instructions:
1. Bake crust according to package directions.
2. Saute red onion in olive oil on medium heat until browned, about 5 minutes.
3. Add chicken and barbeque sauce and bring to a boil.
4. Reduce heat to simmer until sauce thickens and clings to chicken, about 10 minutes.
5. Spread chicken and sauce mixture onto prebaked pizza crust.
6. Sprinkle with cilantro and cheese and heat at 400°F in the oven for 5 minutes, or until cheese has melted. Remove from the oven and let rest 5 minutes. Cut into 12 slices and serve.
Nutrients per serving:
Calories: 332, Total Fats: 8 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 60 mg, Sodium: 570 mg, Total Carbohydrates: 37 g, Dietary Fiber: 2 g, Sugars: 12 g, Protein: 28 g, Iron: 3 mg
Pasted
from <http://www.oxygenmag.com/Nutrition/Articles/BBQ-Chicken-Pizza.aspx>Healthier Mac & Cheese
Ingredients
- 2 cups whole wheat elbow macaroni
- 1 tsp kosher salt for pasta water
- 1 tsp butter
- 8 ounces fat free evaporated milk (you can use regular milk in a pinch)
- 1 cup Grated Cheese, any one or combination of ( jack, cheddar, swiss, mozzarella, gouda, parmesan*, asiago*, pecorino*) *Hard cheeses are best combined with another softer better melting cheese
- 1 tsp cornstarch
- 1 cup cubed ham, cooked broccoli pieces if desired.
Instructions
- In a large saucepan, fill with water and add salt, bring to boil. When boiling add pasta and cook until al dente.
- While waiting for water to boil, shred cheese, and once shredded, mix with cornstarch until the cheese is coated. (this will keep it less stringy and sticky once melted)
- When pasta is cooked, drain, then return to pot on low heat. Add the butter, stir to melt, then add the milk. Slowly add cheese, stirring constantly until it is melted.
- Add a pinch of nutmeg, some pepper and broccoli and/or ham if you want. Eat immediately.
It’s certainly NOT food for everyday, but using stronger cheeses allows you to use less cheese. And using evaporated milk adds the richness of cream but with the health benefits of skim. Next time you are craving some homemade comfort food, whip up a pot of this tasty macaroni and cheese. I’ll bet you do not miss the extra cheese and calories!
http://weightsover.com/healthier-macaroni-and-cheese/
Chicken Quesadillas:
Ingredients:
- 2 Boneless Skinless Chicken Breast, cut into cubes
- 1 tsp Extra Virgin Olive Oil
- Dash of Cumin Seasoning
- 1/4 C Peppers Chopped (red, green, yellow, orange - whatever your fancy. I live the little red, orange, and yellow sweet peppers for this)
- 1/8 C Chopped Onion
- 1/8 C Chopped Tomato
- 1 Tbsp Chopped Olives
- 1/4 C Lettuce (for extra nutrients I shredded some baby spinach and spring mix lettuce instead of iceberg)
- 1/8 C Shredded Cheddar Cheese
- 2 Tbsp Low Fat Sour Cream
- 4 Whole Wheat Soft Tortilla Shells
- Heat oil in skillet and cook chicken (adding a dash of cumin) until cooked thoroughly.
- Mix chicken and all veggies in a bowl. (not cheese or sour cream)
- Preheat another skillet over medium heat and spray with no-stick spray.
- Spread 1 Tbsp Sour Cream on one side of tortilla.
- Place tortilla (sour cream side up) on warm skillet.
- Spoon out half chicken and veggie mix onto the tortilla.
- Sprinkle on half the cheese and top with other tortilla.
- Let bottom get brown and toasted, then flip to toast other side - be sure to let the cheese melt mostly before flipping. This helps hold everything in and not fly out the sides when you flip.
- Once both sides are nicely toasted, bring off heat and enjoy!
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