Breakfasts:
Chocolate Protein Pancakes
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Ingredients:
1 Egg 1 Scoop protein powder 1 Cup fat free vanilla Greek yogurt 1 Banana 3 Strawberries 1 Teaspoon olive oil Instructions:
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Birthday Cake Protein Pancakes
Ingredients:
1 Scoop of birthday cake protein powder
Fruit of choice (mango, banana, blueberries, etc.)
1 egg (may substitute with egg whites)
1 cup Greek yogurt
1 teaspoon of honey or agave to sweeten
Instructions:
1. In a bowl, whisk and egg and protein powder until thick enough to be batter.
2. Place the mixture on a frying pan with a small dab of olive oil to avoid sticking.
3. Once pancakes are cooked (until brown on both sides)
4. Top them with the fruit, yogurt, and sweetener.
1 Scoop of birthday cake protein powder
Fruit of choice (mango, banana, blueberries, etc.)
1 egg (may substitute with egg whites)
1 cup Greek yogurt
1 teaspoon of honey or agave to sweeten
Instructions:
1. In a bowl, whisk and egg and protein powder until thick enough to be batter.
2. Place the mixture on a frying pan with a small dab of olive oil to avoid sticking.
3. Once pancakes are cooked (until brown on both sides)
4. Top them with the fruit, yogurt, and sweetener.
Energy Bowl
Ingredients:
Fruit of choice (mango, strawberry, peach, pineapple, kiwi etc.)
1 cup of vanilla Greek yogurt
1 teaspoon of matcha
1 Tablespoon of chia Seeds
1 tablespoon of agave or honey.
Instructions:
1. In a bowl, place the greek yogurt and fruit first.
2. Secondly add the toppings of matcha, chia seeds, and agave.
Fruit of choice (mango, strawberry, peach, pineapple, kiwi etc.)
1 cup of vanilla Greek yogurt
1 teaspoon of matcha
1 Tablespoon of chia Seeds
1 tablespoon of agave or honey.
Instructions:
1. In a bowl, place the greek yogurt and fruit first.
2. Secondly add the toppings of matcha, chia seeds, and agave.
Bananas and Almond-Butter
Ingredients:
1 banana
1 cup of low fat greek yogurt
1/2 teaspoon of almond butter or 1 teaspoon of PB2
1 drizzly of honey or agave
Instructions:
1. Cut a banana into slices.
2. Place your Greek yogurt into a bowl, along with the banana, and almond butter.
3. Drizzle honey over top before eating.
1 banana
1 cup of low fat greek yogurt
1/2 teaspoon of almond butter or 1 teaspoon of PB2
1 drizzly of honey or agave
Instructions:
1. Cut a banana into slices.
2. Place your Greek yogurt into a bowl, along with the banana, and almond butter.
3. Drizzle honey over top before eating.
Kiwi & Matcha Smoothie Bowl
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Ingredients:
1 cup of chia seeds 1 cup of Greek yogurt 1.5 cups of Almond milk 1 teaspoon of Matcha 1 Kiwi (or fruit of choice) 1 teaspoon of agave (optional) Oats (optional for energy) A jar or tupperware container Instructions: 1. Put yogurt in the bottom of the container. 2. Mix your milk, matcha, chia seeds& agave with a whisk, or a blender. Add chia seeds ( and oats if using) in afterwards if using a blender. 3.Cut up your fruit & place it in the jar. 4. Pour in your mixture. 5. Let sit overnight in the fridge. 6. Enjoy your easy & quick breakfast in the morning. |
Greek Yogurt, Oats, & Berries
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Ingredients:
1 cup of Okios vanilla Greek yogurt 1 scoop of Protein Powder 1-2 packages of oatmeal 1 handful of fruit 1-3 teaspoons of hemp hearts Instructions: 1. Place packages of oatmeal into a bowl 2. Mix a 1/2 cup of water into bowl 3. Microwave for 1 minute and 30-45 seconds 4. Mix protein powder into the oatmeal 5. Put fruit of choice, greek yogurt, and hemp hearts as a topping |
Sweet Treat Breakfast
Ingredients:
1 sweet flavoured rice cake
3 strawberries
1 teaspoon of honey
1 cup of low fat vanilla greek yogurt
1/2 cup of granola
Instructions:
1. Top the yogurt with the strawberries, honey, and granola.
2. Rice cake on the side, or can be eaten all together.
1 sweet flavoured rice cake
3 strawberries
1 teaspoon of honey
1 cup of low fat vanilla greek yogurt
1/2 cup of granola
Instructions:
1. Top the yogurt with the strawberries, honey, and granola.
2. Rice cake on the side, or can be eaten all together.
Stuffed Red Peppers
Ingredients:
1 red pepper
2 eggs
1/4 red onion
5 small mushrooms
1/4 cup of low fat cheese
1 avocado
Instruction:
1 red pepper
2 eggs
1/4 red onion
5 small mushrooms
1/4 cup of low fat cheese
1 avocado
Instruction:
- Mix onions, chopped red peppers, chopped mushrooms, and eggs in a bowl.
- Place sliced red peppers about 1 inch thick in a pan with olive oil.
- Pour the mixture inside of the red pepper.
- Wait until bottom of egg is cooked enough to flip.
- Flip other side and cook.
- Put cheese on top and wait to melt.
- Chop avocado and top red pepper with salt and pepper to taste.
Omelette & Turkey Bacon
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Ingredients:
1 splash of milk (optional) ½ red pepper ¼ of an onion (red or white) 3 mushrooms ¼ cup of low fat cheese 1 – 3 eggs (egg whites are encouraged) 3-4 pieces of turkey bacon Instructions: 1. Dice the red pepper, onion, and mushrooms. 2. In a bowl, whisk eggs and milk until they are consistent. Add diced vegetables and cheese. 3. At medium heat, add a small amount of olive oil to the pan to avoid sticking. 4. Pour the mixture into the pan - fold once bottom is somewhat cooked. 5. Add turkey bacon to the pan and let cook for 5 minutes or until cooked – continually flipping the omelette until cooked thoroughly. |
Scrambled Eggs & Turkey Bacon
Ingredients:
2-3 eggs (or egg whites)
3-4 pieces of turkey bacon
Instructions:
1. In a pan of olive oil, cook your eggs & bacon.
2. Once cooked, plate it and add avocado with lemon on top.
3. Add salt + pepper + ketchup to taste.
2-3 eggs (or egg whites)
3-4 pieces of turkey bacon
Instructions:
1. In a pan of olive oil, cook your eggs & bacon.
2. Once cooked, plate it and add avocado with lemon on top.
3. Add salt + pepper + ketchup to taste.
Healthy Huevos Rancheros
Ingredients:
2-3 eggs / egg whites
1 cup of salsa
1 cup of spinach
1/4 of an onion
Instructions:
1. In a bowl, mix together eggs with chopped onion and spinach.
2. Pour the mixture into a pan at medium heat.
3. Once eggs are cooked, plate and add salsa.
2-3 eggs / egg whites
1 cup of salsa
1 cup of spinach
1/4 of an onion
Instructions:
1. In a bowl, mix together eggs with chopped onion and spinach.
2. Pour the mixture into a pan at medium heat.
3. Once eggs are cooked, plate and add salsa.
Lunch & Dinner
Sauces & Sides
Avocado Sauce
Ingredients:
3-4 ripe avocados
1 onion
3 tomatoes
1 cup of plain Greek yogurt (may need more)
Instructions:
1. In a bowl, place avocados, chopped onion, chopped tomato, and Greek yogurt (until thick).
* This combination may be used as a sauce or a dip on any meal, such as a wrap, with quinoa chips
3-4 ripe avocados
1 onion
3 tomatoes
1 cup of plain Greek yogurt (may need more)
Instructions:
1. In a bowl, place avocados, chopped onion, chopped tomato, and Greek yogurt (until thick).
* This combination may be used as a sauce or a dip on any meal, such as a wrap, with quinoa chips
Sweet & Salty Salad Dressing
Ingredients:
1 lemon
1 teaspoon of Splenda brown sugar
1 pinch of salt
Instructions:
In bowl mix together lemon juice, salt, and Splenda brown sugar and add to any salad.
1 lemon
1 teaspoon of Splenda brown sugar
1 pinch of salt
Instructions:
In bowl mix together lemon juice, salt, and Splenda brown sugar and add to any salad.
Green Bean Fries
Ingredients:
1/2 bag of green beans
1 teaspoon of lemon pepper seasoning
1 teaspoon of olive oil
Instructions:
1. Mix together all of the listed ingredients.
2. In a pan on medium heat, or on a bbq cook them for approximately 15 minutes or until crispy.
1/2 bag of green beans
1 teaspoon of lemon pepper seasoning
1 teaspoon of olive oil
Instructions:
1. Mix together all of the listed ingredients.
2. In a pan on medium heat, or on a bbq cook them for approximately 15 minutes or until crispy.
Crispy Avocado Fries
Ingredients:
1-2 avocados
1 lime
1 pinch of salt
1 teaspoon of olive oil
Instructions:
1. slice up the avocados
2. In a pan at medium heat, place the avocado slices into the olive oil.
3. Let cook for approximately 10 minutes or until crispy.
4. Add salt
1-2 avocados
1 lime
1 pinch of salt
1 teaspoon of olive oil
Instructions:
1. slice up the avocados
2. In a pan at medium heat, place the avocado slices into the olive oil.
3. Let cook for approximately 10 minutes or until crispy.
4. Add salt
Salads
Seafood Salad
Ingredients:
3 cups of spinach
1 piece of ahi tuna
1/2 pound of jumbo shrimp
1 lemon
1 teaspoon of Splenda brown sugar
1 pinch of salt
Instructions:
1. Slice ahi tuna into pieces, make sure jumbo shrimp are de-veined and then cut in half.
2. On medium heat in a pan with olive oil, sear ahi tuna and cook jumbo shrimp.
3. Once cooked, place them on a bed of chopped lettuce.
4. Dressing: in bowl mix together lemon juice, salt, and Splenda brown sugar.
Add the dressing to the salad.
3 cups of spinach
1 piece of ahi tuna
1/2 pound of jumbo shrimp
1 lemon
1 teaspoon of Splenda brown sugar
1 pinch of salt
Instructions:
1. Slice ahi tuna into pieces, make sure jumbo shrimp are de-veined and then cut in half.
2. On medium heat in a pan with olive oil, sear ahi tuna and cook jumbo shrimp.
3. Once cooked, place them on a bed of chopped lettuce.
4. Dressing: in bowl mix together lemon juice, salt, and Splenda brown sugar.
Add the dressing to the salad.
Taco Salad
Ingredients:
1-2 cups of spinach
1 package of extra lean ground turkey
1 avocado
3 mushrooms
1/4 cup of cheese
1 cup of mango salsa or salsa
1/2 of an white onion
1 cup of The Good Bean Sweet Chili Chips (Costco)
Instructions:
1. In a pan at medium heat, cook ground turkey in a small amount of olive oil.
2. Chop avocado, mushrooms, cheese, and onions and mix together with spinach.
3. Add the turkey and put mango salsa on it as a dressing.
1-2 cups of spinach
1 package of extra lean ground turkey
1 avocado
3 mushrooms
1/4 cup of cheese
1 cup of mango salsa or salsa
1/2 of an white onion
1 cup of The Good Bean Sweet Chili Chips (Costco)
Instructions:
1. In a pan at medium heat, cook ground turkey in a small amount of olive oil.
2. Chop avocado, mushrooms, cheese, and onions and mix together with spinach.
3. Add the turkey and put mango salsa on it as a dressing.
Tuna & Crab Salad
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Ingredients:
1 can of tunafish 3 pieces of artificial crab 1 cup of spinach 1 avocado 1/2 can of chick Peas 3 mushrooms 1/4 cup of low fat cheese 1/4 cup of shaved almonds 1/4 of a white onion 1/2 of a red pepper 2 teaspoons of lite asian toasted sesame dressing Instructions: 1. Chop onions, avocado, mushrooms, onion, and red peppers. 2. Add all ingredients to the bowl to make your salad. |
Dill Pickle Chickpea Salad
Ingredients:
1 batch of dill chopped finely
1 can of chickpeas
4 sliced pickles
½ cup of Italian dressing
¼ cup of low fat cheese
*optional: protein such as ham or tuna.
Instructions:
1. In a container or bowl mix together all of the ingredients.
* if saving to eat later be sure to add the dressing on right before eating.
1 batch of dill chopped finely
1 can of chickpeas
4 sliced pickles
½ cup of Italian dressing
¼ cup of low fat cheese
*optional: protein such as ham or tuna.
Instructions:
1. In a container or bowl mix together all of the ingredients.
* if saving to eat later be sure to add the dressing on right before eating.
Simple Avocado & Chicken Salad
Ingredients:
Pinch of salt
1 Chicken Breast
1 Avocado
1-2 cups of spinach
Dressing: 1 lemon, 1 teaspoon of Splenda Brown Sugar & a pinch of salt mixed.
Instructions:
1. At medium heat, cook a piece of chicken breast until cooked- a little bit of sweet BBQ sauce can be added for a kick of flavour.
2. Cut the chicken breast into bite size pieces.
3. On a plate place spinach or lettuce, avocado chucks, and chicken breast.
Pinch of salt
1 Chicken Breast
1 Avocado
1-2 cups of spinach
Dressing: 1 lemon, 1 teaspoon of Splenda Brown Sugar & a pinch of salt mixed.
Instructions:
1. At medium heat, cook a piece of chicken breast until cooked- a little bit of sweet BBQ sauce can be added for a kick of flavour.
2. Cut the chicken breast into bite size pieces.
3. On a plate place spinach or lettuce, avocado chucks, and chicken breast.
Crab & Chicken Salad
Ingredients:
1 chicken breast
2 teaspoons of BBQ sauce
3-4 pieces of artificial crab (optional)
1 cup of spinach
¼ cup of low fat cheese
½ can of chick peas
2-3 sliced mushrooms
1 diced tomato
½ cup of balsamic or Italian dressing
½ cup of healthy dip
Instructions:
1. In a pan, cook your chicken breast in a small amount of olive oil. Once chicken is cooked all the way through, place BBQ sauce on top.
2. In a bowl, add spinach, cheese, chickpeas, mushrooms, tomato, crab, and sliced chicken breast.
3. Add choice of dressing and healthy dip as a topping.
1 chicken breast
2 teaspoons of BBQ sauce
3-4 pieces of artificial crab (optional)
1 cup of spinach
¼ cup of low fat cheese
½ can of chick peas
2-3 sliced mushrooms
1 diced tomato
½ cup of balsamic or Italian dressing
½ cup of healthy dip
Instructions:
1. In a pan, cook your chicken breast in a small amount of olive oil. Once chicken is cooked all the way through, place BBQ sauce on top.
2. In a bowl, add spinach, cheese, chickpeas, mushrooms, tomato, crab, and sliced chicken breast.
3. Add choice of dressing and healthy dip as a topping.
Simple Chickpea Salad
Ingredients:
1 can of chick peas.
1 tomato
1 avacado
3-4 teaspoons of italian dressing (low/no fat)
Instructions:
1. Slice the tomato and avocado into salad sized pieces.
2. Pour the chickpeas, tomato and avocado into a bowl.
3. Drizzle the italian dressing over top of the mixture, add salt / pepper to taste.
1 can of chick peas.
1 tomato
1 avacado
3-4 teaspoons of italian dressing (low/no fat)
Instructions:
1. Slice the tomato and avocado into salad sized pieces.
2. Pour the chickpeas, tomato and avocado into a bowl.
3. Drizzle the italian dressing over top of the mixture, add salt / pepper to taste.
Chickpea Salad
Ingredients:
1 can of tuna
¼ cup of low fat cheese
1 can of chick peas
¼ chopped red onion
½ cup balsamic or Italian dressing
1 diced avocado
Instructions:
1. In a container add all of the ingredients listed
* if taking the meal for later be sure to add the dressing right before eating.
1 can of tuna
¼ cup of low fat cheese
1 can of chick peas
¼ chopped red onion
½ cup balsamic or Italian dressing
1 diced avocado
Instructions:
1. In a container add all of the ingredients listed
* if taking the meal for later be sure to add the dressing right before eating.
Lemon Chicken Salad (turkey bacon wraps + bean fries displayed)
Ingredients:
1/2 chicken breast
1 cup of spinach
1/4 cup of low fat cheese
15 green beans
Dressing: 1 lemon, 1 teaspoon of Splenda Brown Sugar & a pinch of salt mixed.
Instructions:
1. Cook chicken with olive oil in a pan at medium heat.
2. Place green beans on an oven pan with olive oil and broil until crispy (about 10 minutes)
3. Mix cooked chicken with spinach and cheese.
4. Pour the dressing on top of the salad and plate green beans.
1/2 chicken breast
1 cup of spinach
1/4 cup of low fat cheese
15 green beans
Dressing: 1 lemon, 1 teaspoon of Splenda Brown Sugar & a pinch of salt mixed.
Instructions:
1. Cook chicken with olive oil in a pan at medium heat.
2. Place green beans on an oven pan with olive oil and broil until crispy (about 10 minutes)
3. Mix cooked chicken with spinach and cheese.
4. Pour the dressing on top of the salad and plate green beans.
Pitas & Wraps
A.B.O.L.T.
Ingredients:
3-4 strips of turkey bacon
¼ chopped & sautéed white onion
1 avocado
½ lemon
1 sliced tomatoe
A pinch of salt
½ cup of spinach or lettuce
1 whole-wheat wrap or whole-wheat pita
Instructions:
1. On medium heat, cook the turkey bacon and sautée the chopped onions.
2. Prepare the wrap by adding spinach, tomatoes, and avocado.
3. Once onions and bacon are cooked, place them into the wrap.
4. Finish it by adding the lemon and salt.
3-4 strips of turkey bacon
¼ chopped & sautéed white onion
1 avocado
½ lemon
1 sliced tomatoe
A pinch of salt
½ cup of spinach or lettuce
1 whole-wheat wrap or whole-wheat pita
Instructions:
1. On medium heat, cook the turkey bacon and sautée the chopped onions.
2. Prepare the wrap by adding spinach, tomatoes, and avocado.
3. Once onions and bacon are cooked, place them into the wrap.
4. Finish it by adding the lemon and salt.
Stuffed Pita's
Ingredients:
3 Avocados
1/2 of an onion
A handful of peeled and chopped garlic
1 cup of chopped spinach
1/4 of a cup of shaved almonds/walnuts
Instruction:
1. Mix the listed ingredients into a bowl.
2. Cut Pitas in half and fill them about 2/3 of the way.
3. Wrap the pitas individually, this way they are easy to grab when you are on the go.
* Typically makes 10-12 Pitas
3 Avocados
1/2 of an onion
A handful of peeled and chopped garlic
1 cup of chopped spinach
1/4 of a cup of shaved almonds/walnuts
Instruction:
1. Mix the listed ingredients into a bowl.
2. Cut Pitas in half and fill them about 2/3 of the way.
3. Wrap the pitas individually, this way they are easy to grab when you are on the go.
* Typically makes 10-12 Pitas
B.L.T's
Ingredients:
4-5 pieces of turkey bacon
1 head of lettuce
1-2 tomatoes
1 Avocado
1 pinch of salt
1-3 Whole wheat flatbreads or pitas
Instructions:
1. Microwave 6-8 pieces of turkey bacon for 5-6 minutes with paper towel on top and bottom
2. Slice tomatoes, lettuce and avocado and sprinkle with salt.
3. Place tomatoes, lettuce, avocado, and turkey bacon between the flatbread or inside the pita.
4-5 pieces of turkey bacon
1 head of lettuce
1-2 tomatoes
1 Avocado
1 pinch of salt
1-3 Whole wheat flatbreads or pitas
Instructions:
1. Microwave 6-8 pieces of turkey bacon for 5-6 minutes with paper towel on top and bottom
2. Slice tomatoes, lettuce and avocado and sprinkle with salt.
3. Place tomatoes, lettuce, avocado, and turkey bacon between the flatbread or inside the pita.
Quesadilla & Healthy Dip
Ingredients:
1 whole wheat wrap
1-2 teaspoons of olive oil
4 pieces of sliced ham or turkey
½ cup of spinach
¼ cup of low fat cheese
½ cup of salsa
½ cup of healthy dip (video displayed at top of page)
Instructions:
1. In a pan at medium heat, place your wrap in the olive oil.
2. Add your meat, spinach, and cheese to your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Once plated add healthy dip and salsa on top.
1 whole wheat wrap
1-2 teaspoons of olive oil
4 pieces of sliced ham or turkey
½ cup of spinach
¼ cup of low fat cheese
½ cup of salsa
½ cup of healthy dip (video displayed at top of page)
Instructions:
1. In a pan at medium heat, place your wrap in the olive oil.
2. Add your meat, spinach, and cheese to your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Once plated add healthy dip and salsa on top.
Panini
Ingredients:
1 whole wheat flat bread or pita.
½ cup of spinach
4 pieces of ham or turkey
¼ chopped onion
¼ low fat cheese
2 tablespoons of honey mustard
Instructions:
1. In a pan at medium heat, place your flat bread in the olive oil.
2. Add your meat, spinach, and cheese to your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Dip your wrap in the honey mustard as a sauce.
1 whole wheat flat bread or pita.
½ cup of spinach
4 pieces of ham or turkey
¼ chopped onion
¼ low fat cheese
2 tablespoons of honey mustard
Instructions:
1. In a pan at medium heat, place your flat bread in the olive oil.
2. Add your meat, spinach, and cheese to your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Dip your wrap in the honey mustard as a sauce.
Tuna Melt
Ingredients:
Rice Cakes
Canned
Tuna Fish
Korean BBQ Wing Sauce
Red Pepper Aoli Seasoning/ Garlic Plus
Low Fat Cheese
Instructions:
1. In a bowl, mix the tuna, seasoning, and wing sauce.
2. Place the mixture on a rice cake.
3. Sprinkle grated cheese over top of the rice cake and tuna.
4. Place in the oven for 3-4 minutes at 300 degrees, or until warm.
Rice Cakes
Canned
Tuna Fish
Korean BBQ Wing Sauce
Red Pepper Aoli Seasoning/ Garlic Plus
Low Fat Cheese
Instructions:
1. In a bowl, mix the tuna, seasoning, and wing sauce.
2. Place the mixture on a rice cake.
3. Sprinkle grated cheese over top of the rice cake and tuna.
4. Place in the oven for 3-4 minutes at 300 degrees, or until warm.
Avocado Rice Cake
Ingredients:
1 Avocado
1-2 Rice Cakes
Garlic powder, and Red pepper Aoli seasoning
* Egg and Cheese are optional
Instructions:
1. Mix together a squished avocado, garlic powder, and red pepper aoli (or seasoning of choice).
2. Place on top of a rice cake.
1 Avocado
1-2 Rice Cakes
Garlic powder, and Red pepper Aoli seasoning
* Egg and Cheese are optional
Instructions:
1. Mix together a squished avocado, garlic powder, and red pepper aoli (or seasoning of choice).
2. Place on top of a rice cake.
Lemon Turkey Bacon Wraps
Ingredients:
4-5 pieces of turkey bacon
1 avocado
1/4 cup of low fat cheese
1 lemon
1 pinch of salt
Instructions:
1. Microwave turkey bacon for 4 to 5 minutes or cook in a pan at medium heat.
2. Slice avocado and squeeze the lemon juice and pinch of salt onto it.
3. Place avocado, bacon, and cheese into the wrap.
4-5 pieces of turkey bacon
1 avocado
1/4 cup of low fat cheese
1 lemon
1 pinch of salt
Instructions:
1. Microwave turkey bacon for 4 to 5 minutes or cook in a pan at medium heat.
2. Slice avocado and squeeze the lemon juice and pinch of salt onto it.
3. Place avocado, bacon, and cheese into the wrap.
Spicy Quesadilla
Ingredients:
1-2 teaspoons of Tabasco sauce of choice (green pepper, franks red, etc.)
3-4 slices of ham or turkey
¼ white onion
¼ cup of low fat cheese
2 teaspoons of Greek yogurt ranch
Instructions:
1. In a pan at medium heat, place your wrap into a small amount of olive oil.
2. Add meat, cheese, and onion into your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Once plated, add your choice of Tabasco and Greek Yogurt Ranch.
*For even more of a kick add jalapeños or banana peppers.
1-2 teaspoons of Tabasco sauce of choice (green pepper, franks red, etc.)
3-4 slices of ham or turkey
¼ white onion
¼ cup of low fat cheese
2 teaspoons of Greek yogurt ranch
Instructions:
1. In a pan at medium heat, place your wrap into a small amount of olive oil.
2. Add meat, cheese, and onion into your wrap and fold it in half.
3. Once wrap is crispy on first side flip to the second side and finish cooking.
4. Once plated, add your choice of Tabasco and Greek Yogurt Ranch.
*For even more of a kick add jalapeños or banana peppers.
Pita Pizza
Ingredients:
1 whole wheat pita
Your choice of protein (ham, turkey, tuna, steak)
1/4 cup of light cheese
1/4 of an onion
1/4 cup of spinach
2 teaspoons of low fat sauce (BBQ or tabasco)
Instructions:
1. Pre-heat oven to broil at 350 degrees.
2. Put your choice of sauce on the pita.
3. Place your choice of protein, onion and cheese on the pita.
4. Broil for 4-6 minutes.
1 whole wheat pita
Your choice of protein (ham, turkey, tuna, steak)
1/4 cup of light cheese
1/4 of an onion
1/4 cup of spinach
2 teaspoons of low fat sauce (BBQ or tabasco)
Instructions:
1. Pre-heat oven to broil at 350 degrees.
2. Put your choice of sauce on the pita.
3. Place your choice of protein, onion and cheese on the pita.
4. Broil for 4-6 minutes.
Stove Top Pizza
Ingredients:
1 whole wheat wrap
4 slices of ham or turkey
1/2 cup of low fat cheese
3 teaspoons of low fat BBQ sauce
Instructions:
1. In a pan on medium heat, place your wrap on a small amount of olive oil.
2. Add your sauce, protein and cheese on top of the wrap.
3. Let cook until wrap is warm and cheese is melted.
1 whole wheat wrap
4 slices of ham or turkey
1/2 cup of low fat cheese
3 teaspoons of low fat BBQ sauce
Instructions:
1. In a pan on medium heat, place your wrap on a small amount of olive oil.
2. Add your sauce, protein and cheese on top of the wrap.
3. Let cook until wrap is warm and cheese is melted.
Turkey Dishes
BBQ Turkey Burgers
Ingredients:
1 package of extra lean turkey
4 cloves of garlic
1/2 of an onion
1 egg
1/2 cup picco bread crumbs (low carb)
3 teaspoons of BBQ sauce
Instructions:
Mix 1 lb of extra lean turkey into a bowl with chopped garlic and onion.
Mix 1 egg and 1/2 cup of bread crumbs with the meat.
Create the size of patty you want and grill for approximately 10 minutes a side at 400 degrees.
1 package of extra lean turkey
4 cloves of garlic
1/2 of an onion
1 egg
1/2 cup picco bread crumbs (low carb)
3 teaspoons of BBQ sauce
Instructions:
Mix 1 lb of extra lean turkey into a bowl with chopped garlic and onion.
Mix 1 egg and 1/2 cup of bread crumbs with the meat.
Create the size of patty you want and grill for approximately 10 minutes a side at 400 degrees.
Bun-less Burger
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Ingredients:
2 package of extra lean turkey 1 avocado 1/4 cup of low fat cheese 1/2 cup of spinach 1/2 onion 1/2 lemon 1 pinch of salt Instructions: 1. Mix together turkey and 1/4 of the onion and make into burger patties. 2.Cook them at 400 degrees on the BBQ. 3. Place them with spinach, onion, and avocado. 4. Squeeze lemon and add salt on top. |
Stuffed Mushrooms
Ingredients:
1-3 oversized portabella mushroom
1 lb lean ground turkey
1/2 red pepper
1/2 onion
1 egg
1/2 cup of picco bread crumbs (low carb)
5 pieces of garlic
1/4 cup of cheese
Instructions:
1. Hollow out the mushroom with spoon.
2. Finely chop red pepper, onion, and garlic.
3. Mix the bread crumbs, egg, chopped ingredients and turkey together in a bowl.
4. Stuff your mushroom as full as possible with the mixture.
5. Grill at 400 degrees for 25-30 minutes or until finished.
6. Sprinkle cheese on top and let it melt.
1-3 oversized portabella mushroom
1 lb lean ground turkey
1/2 red pepper
1/2 onion
1 egg
1/2 cup of picco bread crumbs (low carb)
5 pieces of garlic
1/4 cup of cheese
Instructions:
1. Hollow out the mushroom with spoon.
2. Finely chop red pepper, onion, and garlic.
3. Mix the bread crumbs, egg, chopped ingredients and turkey together in a bowl.
4. Stuff your mushroom as full as possible with the mixture.
5. Grill at 400 degrees for 25-30 minutes or until finished.
6. Sprinkle cheese on top and let it melt.
Mini Stuffed Mushrooms
* Makes approximately 15 mini stuffed mushrooms *
Ingredients:
1 package of Ground Turkey
1/2 white onion
1 package of small/medium sized mushrooms
1/2 cup of low fat cheese
Instructions:
1. Hollow out the inside of the mushrooms
2. Mix together ground turkey, chopped white onion, and add any of the mushrooms that fell apart during the hollowing process.
3. Place your mixture inside of the mushrooms
Ingredients:
1 package of Ground Turkey
1/2 white onion
1 package of small/medium sized mushrooms
1/2 cup of low fat cheese
Instructions:
1. Hollow out the inside of the mushrooms
2. Mix together ground turkey, chopped white onion, and add any of the mushrooms that fell apart during the hollowing process.
3. Place your mixture inside of the mushrooms
Mushroom Burger
Ingredients:
1 package of ground turkey
4 sliced mushrooms
¼ chopped white onion
¼ cup of minced garlic
¼ cup of low fat cheese
Instructions:
1. In a bowl, mix the turkey, chopped mushrooms, onion, and garlic into the bowl and mix until evenly dispersed.
2. Portion the mixture (approximately 4 small pieces) and roll into separate balls and squish the patties as flat as desired.
3. Heat the BBQ 400 degrees and place patties on to cook (any extra mushrooms can be placed on the BBQ to top your burger)
4. Flip multiple times to make sure they are cooked evenly throughout.
5. Add cheese and let melt & any extra mushrooms as a topping.
1 package of ground turkey
4 sliced mushrooms
¼ chopped white onion
¼ cup of minced garlic
¼ cup of low fat cheese
Instructions:
1. In a bowl, mix the turkey, chopped mushrooms, onion, and garlic into the bowl and mix until evenly dispersed.
2. Portion the mixture (approximately 4 small pieces) and roll into separate balls and squish the patties as flat as desired.
3. Heat the BBQ 400 degrees and place patties on to cook (any extra mushrooms can be placed on the BBQ to top your burger)
4. Flip multiple times to make sure they are cooked evenly throughout.
5. Add cheese and let melt & any extra mushrooms as a topping.
Healthy Meatloaf
Ingredients:
2 Packages of Ground Turkey
1/2 of a white onion
4 chopped pieces of garlic
1/2 cup picco crumbs (low carb)
3 tablespoons of ketchup
1 egg
2 tablespoons of worcestershire sauce
Instructions:
1. Preheat oven to 340 degrees.
2. In a bowl, mix together the turkey, picco crumbs, and ketchup.
3. Sautè onions and garlic in a pan with olive oil, then mix with #2.
4. Cover a baking pan in olive oil (to avoid sticking).
5. Place the turkey mixture into the pan evenly.
5. Mix 2 tbsp spoons of ketchup and 3 tbsp spoons of Worcestershire, place it on top the turkey before placing in the oven.
6. Let it cook for 50-60 minutes, or until turkey is cooked through.
2 Packages of Ground Turkey
1/2 of a white onion
4 chopped pieces of garlic
1/2 cup picco crumbs (low carb)
3 tablespoons of ketchup
1 egg
2 tablespoons of worcestershire sauce
Instructions:
1. Preheat oven to 340 degrees.
2. In a bowl, mix together the turkey, picco crumbs, and ketchup.
3. Sautè onions and garlic in a pan with olive oil, then mix with #2.
4. Cover a baking pan in olive oil (to avoid sticking).
5. Place the turkey mixture into the pan evenly.
5. Mix 2 tbsp spoons of ketchup and 3 tbsp spoons of Worcestershire, place it on top the turkey before placing in the oven.
6. Let it cook for 50-60 minutes, or until turkey is cooked through.
Healthy Meatballs
Ingredients:
1 package of lean ground turkey
1/2 chopped white onion
4 chopped cloves of garlic
1/4 cup of chopped parsley
1/4 cup of vegetal
1/2 cup of picco crumbs (low carb)
1 egg
1-2 teaspoons of olive oil
Instructions:
1. Place ground turkey into a large bowl
2. Chop an onion and garlic cloves and mix with the turkey.
3. Add the egg, bread crumbs, parsley and vegetal to the mixture.
4. Take chunks of the mixture and roll them into individual meatballs.
5. Add olive oil to a pan at medium heat.
6. Place the meatballs onto frying pan until cooked.
7. Top with a small amount of cheese and BBQ sauce for dipping.
1 package of lean ground turkey
1/2 chopped white onion
4 chopped cloves of garlic
1/4 cup of chopped parsley
1/4 cup of vegetal
1/2 cup of picco crumbs (low carb)
1 egg
1-2 teaspoons of olive oil
Instructions:
1. Place ground turkey into a large bowl
2. Chop an onion and garlic cloves and mix with the turkey.
3. Add the egg, bread crumbs, parsley and vegetal to the mixture.
4. Take chunks of the mixture and roll them into individual meatballs.
5. Add olive oil to a pan at medium heat.
6. Place the meatballs onto frying pan until cooked.
7. Top with a small amount of cheese and BBQ sauce for dipping.
Cheese Stuffed Meatballs
Ingredients:
1 package of lean ground turkey
1/2 chopped white onion
4 chopped cloves of garlic
4-5 small pieces of low fat cheese
Instructions:
1. Place ground turkey into a large bowl
2. Chop an onion and garlic cloves and mix with the turkey
3. Separate the turkey into 4-5 separate chunks, in each individual one place a piece of cheese.
4. Roll the meat around the cheese into a meat ball.
5. At 400 degrees on the BBQ place your meatballs and cook for 20-30 minutes or until cooked through.
1 package of lean ground turkey
1/2 chopped white onion
4 chopped cloves of garlic
4-5 small pieces of low fat cheese
Instructions:
1. Place ground turkey into a large bowl
2. Chop an onion and garlic cloves and mix with the turkey
3. Separate the turkey into 4-5 separate chunks, in each individual one place a piece of cheese.
4. Roll the meat around the cheese into a meat ball.
5. At 400 degrees on the BBQ place your meatballs and cook for 20-30 minutes or until cooked through.
BBQ Turkey Fajitas
Ingredients:
1 package of low fat turkey
1/2 of an onion
1 red pepper
1 cup of spinach
1-2 wraps
1/2 cup of bbq sauce
1 cup of salsa
Instructions:
1. Cook turkey on medium heat until brown.
2. Chop onions & peppers and place them in with the turkey after it is cooked.
3. Add BBQ sauce to the mixture and let sit for about 5 minutes at medium heat - to allow it to warm up.
4. In your wrap add spinach, salsa, and the fajita mixture.
1 package of low fat turkey
1/2 of an onion
1 red pepper
1 cup of spinach
1-2 wraps
1/2 cup of bbq sauce
1 cup of salsa
Instructions:
1. Cook turkey on medium heat until brown.
2. Chop onions & peppers and place them in with the turkey after it is cooked.
3. Add BBQ sauce to the mixture and let sit for about 5 minutes at medium heat - to allow it to warm up.
4. In your wrap add spinach, salsa, and the fajita mixture.
Salmon & Fish Dishes
Maple Salmon
Ingredients:
1 Teaspoon of Splenda brown sugar
1 Teaspoon of honey or agave
2 pieces of salmon
Instructions:
1. In a bowl, mix together the Splenda Brown sugar and honey.
2. Massage the mixture onto the pieces of salmon.
3. Place the Salmon onto a cooking pan (oven) or on tinfoil (BBQ) depending on your method of cooking.
4. Cook for approximately 25 minutes - time will very depending on how well you like your salmon cooked.
1 Teaspoon of Splenda brown sugar
1 Teaspoon of honey or agave
2 pieces of salmon
Instructions:
1. In a bowl, mix together the Splenda Brown sugar and honey.
2. Massage the mixture onto the pieces of salmon.
3. Place the Salmon onto a cooking pan (oven) or on tinfoil (BBQ) depending on your method of cooking.
4. Cook for approximately 25 minutes - time will very depending on how well you like your salmon cooked.
Salmon Lettuce Wraps
Ingredients:
4 cups of wok vegetables
1 filet of salmon
½ cup of teriyaki or peanut sauce.
Instructions:
1. In a pan, cook your salmon and vegetables in a small amount of olive oil.
2. Once cooked, add teriyaki or a low fat peanut sauce.
3. Take a head of lettuce and cut the end off, use these to eat your wok mixture.
4 cups of wok vegetables
1 filet of salmon
½ cup of teriyaki or peanut sauce.
Instructions:
1. In a pan, cook your salmon and vegetables in a small amount of olive oil.
2. Once cooked, add teriyaki or a low fat peanut sauce.
3. Take a head of lettuce and cut the end off, use these to eat your wok mixture.
Seafood Burger
Ingredients:
1 head of lettuce
1/2 cup of picco crumbs (low carb)
1 piece of salmon
3 pieces of shrimp
1 egg
4 pieces of peeled and chopped garlic
1/2 of an onion chopped
Instruction:
1. Mix together all of the ingredients above, excluding the lettuce.
2. Make patties out of the mixture and either grill on the BBQ or fry in a small amount of olive oil in a pan.
3. Place your burger in between pieces of lettuce.
4. Add salt and lemon for taste.
1 head of lettuce
1/2 cup of picco crumbs (low carb)
1 piece of salmon
3 pieces of shrimp
1 egg
4 pieces of peeled and chopped garlic
1/2 of an onion chopped
Instruction:
1. Mix together all of the ingredients above, excluding the lettuce.
2. Make patties out of the mixture and either grill on the BBQ or fry in a small amount of olive oil in a pan.
3. Place your burger in between pieces of lettuce.
4. Add salt and lemon for taste.
Salmon & Shrimp
Ingredients:
1 Teaspoon of Splenda brown sugar
1 Teaspoon of honey or agave
2 pieces of salmon
Instructions:
1. In a bowl, mix together the Splenda Brown sugar and honey.
2. Massage the mixture onto the pieces of salmon.
3. Place the Salmon onto a cooking pan (oven) or on tinfoil (BBQ) depending on your method of cooking.
4. Cook for approximately 25 minutes - time will very depending on how well you like your salmon cooked.
1 Teaspoon of Splenda brown sugar
1 Teaspoon of honey or agave
2 pieces of salmon
Instructions:
1. In a bowl, mix together the Splenda Brown sugar and honey.
2. Massage the mixture onto the pieces of salmon.
3. Place the Salmon onto a cooking pan (oven) or on tinfoil (BBQ) depending on your method of cooking.
4. Cook for approximately 25 minutes - time will very depending on how well you like your salmon cooked.
Salmon & Asparagus
Ingredients:
1-2 pieces of Salmon
Asparagus
Instructions:
1. Boil or steam asparagus
2. Cook the salmon in olive oil in a pan, add spices for taste; such as garlic plus, lemon pepper, or old bay.
Sautè Salmon
Ingredients:
1 piece of salmon
1/4 of a chopped onion
2-4 pieces of chopped garlic
1/2 of a lemon
1/2 cup of spinach
Instructions:
1. In a pan with olive oil, cook a piece of salmon.
2. Sautè onion, garlic, and spinach in a small amount of olive oil.
3. Place the sauté mixture and lemon juice on the salmon.
1 piece of salmon
1/4 of a chopped onion
2-4 pieces of chopped garlic
1/2 of a lemon
1/2 cup of spinach
Instructions:
1. In a pan with olive oil, cook a piece of salmon.
2. Sautè onion, garlic, and spinach in a small amount of olive oil.
3. Place the sauté mixture and lemon juice on the salmon.
Chicken Dishes
Broccoli & Cheese Stuffed Chicken
Ingredients:
1/2 cup of picco crumbs (low carb)
1-3 pieces of chicken breast
1 head of broccoli
1/4 cup of low fat cheese
1 egg
1/4 of a chopped onion
1-3 pieces of chopped garlic
Instructions:
1. Take a thawed chicken breast and fillet it.
2. Place broccoli, onion, garlic, and cheese inside of the chicken breast.
3. Dip the stuffed chicken into the egg, and then into the crumbs.
4. Place it into a pool of olive oil in the frying pan at medium heat to cook.
* The olive oil tends to splash
1/2 cup of picco crumbs (low carb)
1-3 pieces of chicken breast
1 head of broccoli
1/4 cup of low fat cheese
1 egg
1/4 of a chopped onion
1-3 pieces of chopped garlic
Instructions:
1. Take a thawed chicken breast and fillet it.
2. Place broccoli, onion, garlic, and cheese inside of the chicken breast.
3. Dip the stuffed chicken into the egg, and then into the crumbs.
4. Place it into a pool of olive oil in the frying pan at medium heat to cook.
* The olive oil tends to splash
Ham & Swiss Chicken (healthy chicken cordon bleu)
Ingredients:
1-3 pieces of chicken breast
2- 3 pieces of ham
1/4 cup of low fat cheese
1 egg
1/2 cup of picco crumbs (low carb)
Instructions:
1. Take a thawed chicken breast and fillet it.
2. Place the ham and cheese inside of the chicken.
3. Dip the stuffed chicken into the egg, and then into the crumbs.
4. Place it into a pool of olive oil in the frying pan at medium heat to cook.
* The olive oil tends to splash
1-3 pieces of chicken breast
2- 3 pieces of ham
1/4 cup of low fat cheese
1 egg
1/2 cup of picco crumbs (low carb)
Instructions:
1. Take a thawed chicken breast and fillet it.
2. Place the ham and cheese inside of the chicken.
3. Dip the stuffed chicken into the egg, and then into the crumbs.
4. Place it into a pool of olive oil in the frying pan at medium heat to cook.
* The olive oil tends to splash
Hawaiian Shish Kabob
Ingredients:
1 can of pineapple - or fresh
1/2 red onion
1 red bell pepper
10 de-viened jumbo shrimp
1 lemon
3-4 skewer sticks
Instructions:
1. Cut onions, peppers, and pineapple into medium sized pieces
(not too small or they will fall off)
2. Place the onion, pepper, pineapple, and shrimp onto the skewer, following rotation until skewer is full.
3. BBQ the skewers for 20-25 minutes at 400 degrees.
4. Pour lemon over top of the final product.
1 can of pineapple - or fresh
1/2 red onion
1 red bell pepper
10 de-viened jumbo shrimp
1 lemon
3-4 skewer sticks
Instructions:
1. Cut onions, peppers, and pineapple into medium sized pieces
(not too small or they will fall off)
2. Place the onion, pepper, pineapple, and shrimp onto the skewer, following rotation until skewer is full.
3. BBQ the skewers for 20-25 minutes at 400 degrees.
4. Pour lemon over top of the final product.
Mushroom & Spinach Stuffed Chicken
Ingredients:
1-2 chicken breasts
1/2 cup of spinach
1/4 cup of low fat cheese
3 mushrooms
BBQ sauce
Instructions:
1. Slice spinach and mushrooms into small pieces.
2. Fillet the chicken breast and stuff it with the spinach, mushrooms, and cheese.
3. BBQ or pan fry for approximately 20 mins - or until chicken is cooked all the way through.
4. Top with a teaspoon of BBQ sauce.
1-2 chicken breasts
1/2 cup of spinach
1/4 cup of low fat cheese
3 mushrooms
BBQ sauce
Instructions:
1. Slice spinach and mushrooms into small pieces.
2. Fillet the chicken breast and stuff it with the spinach, mushrooms, and cheese.
3. BBQ or pan fry for approximately 20 mins - or until chicken is cooked all the way through.
4. Top with a teaspoon of BBQ sauce.
Healthy Sweet & Spicy Orange Chicken
Ingredients:
1-2 chopped chicken breasts
1 red bell pepper
1/4 of a red onion
3 pieces of garlic
1 -2 teaspoons of green pepper tabasco sauce
1/2 cup of sweet and spicy bbq sauce or orange chicken sauce
Instructions:
1. Chop chicken, bell pepper, red onion and garlic.
2. Pour olive oil into pan at medium-high heat.
3. Place ingredients into pan and heat for 15-17 minutes.
4. Pour sauces on top and stir after the chicken is cooked.
1-2 chopped chicken breasts
1 red bell pepper
1/4 of a red onion
3 pieces of garlic
1 -2 teaspoons of green pepper tabasco sauce
1/2 cup of sweet and spicy bbq sauce or orange chicken sauce
Instructions:
1. Chop chicken, bell pepper, red onion and garlic.
2. Pour olive oil into pan at medium-high heat.
3. Place ingredients into pan and heat for 15-17 minutes.
4. Pour sauces on top and stir after the chicken is cooked.
Chicken & Green Beans
Ingredients:
1 chicken breast
2 teaspoons of BBq sauce
1/2 - 1 bag of green beans
2 teaspoons of olive oil
1-2 tablespoons of seasoning salt (garlic plus or lemon pepper)
Instructions:
Chicken:
1. Cook chicken on the BBQ at 400 degrees until cooked all the way through
2. Add BBQ sauce near the end of grilling.
Beans:
1. Cut off any stems on the green bean
2. Place beans in a bowl and cover them with olive oil and seasoning salt.
3. In a frying pan, or on the grill, cook until crispy (15-20 mins)
1 chicken breast
2 teaspoons of BBq sauce
1/2 - 1 bag of green beans
2 teaspoons of olive oil
1-2 tablespoons of seasoning salt (garlic plus or lemon pepper)
Instructions:
Chicken:
1. Cook chicken on the BBQ at 400 degrees until cooked all the way through
2. Add BBQ sauce near the end of grilling.
Beans:
1. Cut off any stems on the green bean
2. Place beans in a bowl and cover them with olive oil and seasoning salt.
3. In a frying pan, or on the grill, cook until crispy (15-20 mins)
Healthy Fried Chicken
Ingredients:
1-3 chicken breasts
1/2 cup of picco bread crumbs
2 eggs
1/2 cup of olive oil
Instructions:
1. Put half a cup of olive oil in a pan and turn the pan to medium-high heat.
2. Put picco bread crumbs in a bowl.
3. Put 2 eggs in a bowl and mix.
4. Place the chicken in the bowl of eggs, and then in the bowl of bread crumbs.
5. Cook chicken for 5-7 minutes a side, or until cooked all the way through.
1-3 chicken breasts
1/2 cup of picco bread crumbs
2 eggs
1/2 cup of olive oil
Instructions:
1. Put half a cup of olive oil in a pan and turn the pan to medium-high heat.
2. Put picco bread crumbs in a bowl.
3. Put 2 eggs in a bowl and mix.
4. Place the chicken in the bowl of eggs, and then in the bowl of bread crumbs.
5. Cook chicken for 5-7 minutes a side, or until cooked all the way through.
Chicken Gyro
|
Ingredients:
1-2 whole wheat pitas 1 diced tomato 1 cup of spinach or lettuce 1-2 sliced chicken breasts 1/2 diced red onion 1 lemon 1 diced cucumber 2 teaspoons of fat free tzataiki sauce - can be made from scratch as well. Instructions: 1. In a pan or on the BBQ at medium heat, cook the chicken. 2. Place the pita on the grill or in a separate pan to heat it up when the chicken is almost done. 3. Place the tomato, onion, cucumber, chicken in the pita. 4. Place the tzataiki sauce and squeeze the lemon on top. 5. Fold pita in half to enjoy. |
Teriyaki Chicken
Ingredient:
1 Chicken Breast
½ Cup of Teriyaki sauce
Vegetables of choice (cooked beets & broccoli are shown)
Instructions:
1. In a pan at medium heat, or on a BBQ at 400 degrees cook your chicken breast adding the sauce as it cooks.
2. Top your chicken with the leftover sauce as you plate it.
3. Add salt and pepper to taste.
1 Chicken Breast
½ Cup of Teriyaki sauce
Vegetables of choice (cooked beets & broccoli are shown)
Instructions:
1. In a pan at medium heat, or on a BBQ at 400 degrees cook your chicken breast adding the sauce as it cooks.
2. Top your chicken with the leftover sauce as you plate it.
3. Add salt and pepper to taste.
Low Fat Sausages
Ingredients:
1 package of chicken or turkey sausages that are at or below 5% saturated fat & fat.
*We enjoy chicken apple sausages or making our own from a low fat ground turkey and adding onions, garlic, & mushrooms.
Instructions:
1. Let the BBQ heat up to 400 degrees before placing the sausages on it to cook.
2. Let the sausages cook for 20 minutes – or until cooked completely through.
*Brown beans, a salad, or green bean fries are a great side to complete this meal.
1 package of chicken or turkey sausages that are at or below 5% saturated fat & fat.
*We enjoy chicken apple sausages or making our own from a low fat ground turkey and adding onions, garlic, & mushrooms.
Instructions:
1. Let the BBQ heat up to 400 degrees before placing the sausages on it to cook.
2. Let the sausages cook for 20 minutes – or until cooked completely through.
*Brown beans, a salad, or green bean fries are a great side to complete this meal.
Chicken Fajitas
Ingredients:
1 package of ground chicken or 1-2 chicken breasts
1 onion
1 red pepper
1-2 wraps
1/2 cup of BBQ sauce
Instructions:
1. In a pan at medium heat, cook your sliced chicken breast, or ground chicken.
2. Chop an onion & the pepper into strips.
3. Once chicken is cooked, add the onion and bell pepper.
4. Add the BBQ sauce and allow it to warm up.
5. Place your mixture into the wrap.
1 package of ground chicken or 1-2 chicken breasts
1 onion
1 red pepper
1-2 wraps
1/2 cup of BBQ sauce
Instructions:
1. In a pan at medium heat, cook your sliced chicken breast, or ground chicken.
2. Chop an onion & the pepper into strips.
3. Once chicken is cooked, add the onion and bell pepper.
4. Add the BBQ sauce and allow it to warm up.
5. Place your mixture into the wrap.
Lettuce Wraps
Ingredients:
1 head of lettuce
1-2 chicken breasts
1 head of broccoli
1/2 a red onion
1/2 a ginger root
1/2 cup of BBQ Sauce
3-4 mushrooms
3-4 pieces of minced garlic
Instructions:
1. Cook chicken in a pan of olive oil at medium heat until white
2. Chop the listed vegetables and add them to the chicken.
3. Add the BBQ sauce with chicken and vegetables once they are done cooking and let it heat for 2 minutes.
4. Wrap the meal in lettuce.
1 head of lettuce
1-2 chicken breasts
1 head of broccoli
1/2 a red onion
1/2 a ginger root
1/2 cup of BBQ Sauce
3-4 mushrooms
3-4 pieces of minced garlic
Instructions:
1. Cook chicken in a pan of olive oil at medium heat until white
2. Chop the listed vegetables and add them to the chicken.
3. Add the BBQ sauce with chicken and vegetables once they are done cooking and let it heat for 2 minutes.
4. Wrap the meal in lettuce.
Super-food Fresh Rolls
Ingredients:
1 carrot
1-2 chicken breasts
3-4 mushrooms
1/2 of a ginger root
1/4 of an onion
4 pieces of garlic
1 cup of spinach
4-5 fresh roll wrappers
3 teaspoons of hoisen sauce
Instructions:
1. Cut and sauté the onions and garlic in olive oil, in a pan at medium heat along with the slices chicken.
2. Grate ginger roots & carrots with a cheese grater.
3. Slice mushrooms and spinach finely.
4. Place the ginger root, carrots, mushrooms and spinach in the same pan as the onions, garlic and chicken.
5. Cook until chicken is finished and vegetables are cooked.
6. Place the ingredients from the pan into a bowl, and individually wrap each one in the wrappers
* make sure the wrappers are soaked in water individually first, as it states on the wrapper instructions
7. These may be eaten as they are, or may be placed in olive oil on a pan to fry them
* only do this immediately before eating them
8. Hoisen sauce may be used as a dipping sauce.
1 carrot
1-2 chicken breasts
3-4 mushrooms
1/2 of a ginger root
1/4 of an onion
4 pieces of garlic
1 cup of spinach
4-5 fresh roll wrappers
3 teaspoons of hoisen sauce
Instructions:
1. Cut and sauté the onions and garlic in olive oil, in a pan at medium heat along with the slices chicken.
2. Grate ginger roots & carrots with a cheese grater.
3. Slice mushrooms and spinach finely.
4. Place the ginger root, carrots, mushrooms and spinach in the same pan as the onions, garlic and chicken.
5. Cook until chicken is finished and vegetables are cooked.
6. Place the ingredients from the pan into a bowl, and individually wrap each one in the wrappers
* make sure the wrappers are soaked in water individually first, as it states on the wrapper instructions
7. These may be eaten as they are, or may be placed in olive oil on a pan to fry them
* only do this immediately before eating them
8. Hoisen sauce may be used as a dipping sauce.