2 Egg Whites
2 Tbsp Soy Sauce
1 Tbsp Honey
3/4 cups of corn flake crumbs
1 1/2 Tbsp sesame seeds
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
1 lb. chicken tenders
Preheat oven 400 degrees
Beat egg whites, soy sauce, and honey lightly
Put chicken tenders in mixture
In separate bowl mix corn flake crumbs,sesame seeds, paprika, salt, and pepper
Cover chicken tenders with dry mixture
Place on cookie sheet and bake for 23-25 min
Serve with BBQ sauce
Thursday, January 12, 2017
Sunday, May 25, 2014
Chicken Fajita Southwest Salad
Ingredients
- 3 Romaine Lettuce Hearts, chopped
- 1 Can Chipotle Corn, drained
- 1 Can Black Bean, rinsed and drained
- 1 Red Pepper, chopped
- 1 Avocado, diced
- 1 Bunch Green Onions, chopped
- 2 Roma Tomatoes, diced
- 1 Bunch Cilantro, chopped
- 1 Cup Colby Jack Shredded Cheese
- 1 Package Santa Fe Style Tortilla Strips
- 2 Cups Chicken, cooked and sliced
- 1 Cup Salsa
- 1/2 Cup Light Sour Cream
Instructions
- Mix together the salsa and sour cream in a small bowl.
- Place the rest of the ingredients in a large bowl.
- Top with 1/2 of the dressing and toss.
- Serve with remaining dressing on the side.
Found online.
Southwest Chicken Salad
2 cups shredded chicken
1/2 green bell pepper
1 can black beans
1 can sweet yellow corn, drained
2 plum tomatoes, diced
4 green onions, sliced
1 head romaine lettuce, cleaned and roughly chopped into bite-sized pieces
1/2 C cilantro, chopped
2 ripe avocados, diced
tortilla chips
Dressing
1/2 C mayo
2/3 C plain Greek yogurt
1 T taco seasoning
1/2 green bell pepper
1 can black beans
1 can sweet yellow corn, drained
2 plum tomatoes, diced
4 green onions, sliced
1 head romaine lettuce, cleaned and roughly chopped into bite-sized pieces
1/2 C cilantro, chopped
2 ripe avocados, diced
tortilla chips
Dressing
1/2 C mayo
2/3 C plain Greek yogurt
1 T taco seasoning
Spinach and Fruit Summer Salad
10 oz bag of fresh spinach
1-2 chicken breasts, grilled and thinly sliced
1 pint of strawberries, sliced
1 pint of blueberries
4-5 kiwis, peeled and sliced
3/4 cup chopped pecans
1/4 cup granulated sugar
4 oz crumbled goat cheese** (or crumble some yourself) -
substitute for another cheese if desired
Dressing:
2/3 cup oil (I used canola……use what you like)
4 Tbsp Balsamic Vinegar
6 Tbsp Strawberry Jam
(or any berry variety)
1 1/2 Tbsp poppyseeds
1/4 tsp salt
To make the dressing: Place your oil, balsamic vinegar, jam,
poppyseeds, and salt into a bowl. Whisk together pretty vigorously or place
them into a dressing mixer that you can shake up. Place in the fridge.
Next, it’s time to lightly glaze some chopped pecans. Place the pecans and sugar in a pan over
medium heat. Slowly let the sugar warm up, while continually stirring and
scraping the bottom of the pan.
Eventually you’ll see the sugar being to melt. But then you’ll notice
that the sugar will start clumping up and sticking to everything. Don’t worry.
Keep stirring and watch as the sugar continues to melt and caramelize.
Eventually, all of the clumps will melt and smooth out, and will nicely coat
your pecans. (Be careful not to burn the
sugar…..just let it caramelize and brown just a bit.) Then remove from the heat
and immediately spread on a sheet of tin foil.
After they’re cool, gently break them apart. Set aside.
Wash your fruit and slice your strawberries and kiwis.
Cook your chicken out on the grill or in a pan on the
stove. Whatever works best for you. (I slice 2 breast pieces in half, making them
4 thinner slices of chicken, to speed up the cook time.) Once your chicken is
fully cooked, slice it nice and thin.
And then assemble your salad in a bowl and serve. Found online;)
Strawberry Bacon Salad
- 6 cups chopped romaine lettuce
- 2 cups strawberries, chopped
- 8 strips bacon, cooked and crumbled
- ½ red onion, diced
- 1 cup crumbled feta cheese
Salad
I found this on pinterest and I loved this idea where you can have pre-made lunches for an entire week! I love this!
Grilled Chicken Veggie Bowls
16 ounces cooked quinoa
16 ounces cooked brown rice
4 cups/32 ounces roasted asparagus, chopped
4 cups/32 ounces roasted broccoli florets
4 cups/32 ounces roasted cauliflower florets
32 ounces prepared Grilled Taco Lime Chicken, cubed
Optional (would replace any of the vegetables above)
4 cups haricot verts
4 cups roasted brussel sprouts
4 cups charred corn
To prepare your bowls, we used THESE tupperware containers
for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup
brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2
cups of your cooked vegetables. Mix up the type of vegetables for each bowl so
you have a variety each day. Add 4
ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season
to our liking after we reheated the bowl in the microwave. A low fat dressing would work as well. Store these in the refrigerator and when you
are ready microwave until heated through.
Note: To roast vegetables, place them onto a large baking
sheet, drizzle lightly with olive oil, and season with kosher salt and pepper.
Cook in oven at 375 degrees until fork tender. Time will vary depending on
vegetable.
Makes 8 Meals Found Online
Grilled Taco and Lime Chicken
Ingredients
1 teaspoon ground cumin
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon smoked paprika (regular paprika works too)
1/2 teaspoon garlic salt
3-4 medium to large boneless skinless chicken breasts
2 limes, split
Directions
Preheat indoor or outdoor grill to medium high heat.
Place cumin, salt, pepper, paprika and garlic salt into a
bowl. Stir to combine.
Place chicken breast into a large bowl or large ziploc bag.
Pour seasonings over chicken then squeeze the juice of one whole lime over
chicken and seasonings. Stir chicken around with seasonings and lime. You can
marinate up 1-5 hours if desired. Can be grilled immediately as well.
Spray grill lightly with cooking spray then carefully place
chicken onto grill. Let grill 5-6 minutes each side, or until cooked through
and juices run clear. Transfer chicken to a large plate and let rest for 10
minutes. Thinly slice chicken and squeeze with juice of last lime over tops.
Thinly sliced chicken goes great inside tacos. Top with your favorite toppings.
Found online
Pre-made Smoothies
Banana
Blueberry: 1 large banana, 2 cups blueberries, 2 cups spinach
Pineapple
Blueberry: 1/2 banana, 1 1/2 cups pineapple, 1/2 to 3/4 cup blueberries, 2 cups
spinach
Kiwi
Watermelon: 1 sliced kiwi, 1 cup diced watermelon, 1 cup grapes, 2 cups spinach
Banana
Berry: 2-3 cups mixed berries, 1/2 large banana, 2 cups spinach
Melon
Berry: 1 cup melon, 1 1/2 cups mixed berries, 2 cups spinach
Pineapple
Banana: 1 large sliced banana, 2 heaping cups pineapple, 2 cups spinach
Put in quart freezer size bags. Blend with 1 cup of liquid each morning for a yummy tasting smoothie;)
Sweet and Sour Chicken Freezer Meal
Ingredients
3 large chicken breasts, cubed
1/3 cup reduced sugar ketchup
1/3 cup Dijon mustard
1/4 cup apple cider vinegar
1 red bell pepper, diced
1 can low sodium tomato sauce
6 Truvia packets
1 can diced pineapple and juice (optional)
Directions
1. Throw all ingredients in crock pot, mix well, and cook on
low for 6 hours.
2. If freezing put all ingredients in a gallon-sized freezer ziplock (push any extra air out).
The day before you decide to cook the meal, pull it out of the freezer and let it defrost in the fridge for 24 hours. The day you want this for dinner, cook in the crockpot on low for 6-8 hours or on high for 3-4 hours.
2. If freezing put all ingredients in a gallon-sized freezer ziplock (push any extra air out).
The day before you decide to cook the meal, pull it out of the freezer and let it defrost in the fridge for 24 hours. The day you want this for dinner, cook in the crockpot on low for 6-8 hours or on high for 3-4 hours.
Healthy Freezer Meals
I found these recipes on a website. I really want to try these recipes so here is the link of where got the recipes from. http://www.ringaroundtherosies.net/2012/02/freezer-cooking.html
Honey Lime Chicken
Ingredients:
-4 boneless skinless chicken breasts, fat trimmed
-1.5 tsp garlic powder
-1 20 ounce can pineapple bites packed in juice not heavy syrup (keep 1/2 c. of the juice)
-1/4 cup honey (raw honey is best)
-Juice of three limes or 3 Tbsp lime juice (fresh will taste better but either will work)
-2 Tbsp low-sodium soy sauce
Put all ingredients in the crockpot. If you prefer your chicken diced, you can cut it into bite sized pieces before you put it in the crockpot. I usually just put the chicken breasts in whole and then cut it when done, or shred the chicken – mostly just because it’s easier for me than cutting up raw chicken. Cook on low for 6-8 hours or high for 3-4 hours. Serve with brown rice and fresh lime wedges to squeeze on top.
I found this online. I am going to try it.
-4 boneless skinless chicken breasts, fat trimmed
-1.5 tsp garlic powder
-1 20 ounce can pineapple bites packed in juice not heavy syrup (keep 1/2 c. of the juice)
-1/4 cup honey (raw honey is best)
-Juice of three limes or 3 Tbsp lime juice (fresh will taste better but either will work)
-2 Tbsp low-sodium soy sauce
Put all ingredients in the crockpot. If you prefer your chicken diced, you can cut it into bite sized pieces before you put it in the crockpot. I usually just put the chicken breasts in whole and then cut it when done, or shred the chicken – mostly just because it’s easier for me than cutting up raw chicken. Cook on low for 6-8 hours or high for 3-4 hours. Serve with brown rice and fresh lime wedges to squeeze on top.
I found this online. I am going to try it.
Tuesday, May 6, 2014
Easy Muffins
Mix together instant pancake mix
Pour into muffin tins 3/4 full
Put what you want on the top (cinnamon, chocolate chips, blueberries, etc.)
Bake 350 degrees for 12 min
I saw this on someone's Facebook page and I haven't tried it yet but it looks easy and super yummy!
Pour into muffin tins 3/4 full
Put what you want on the top (cinnamon, chocolate chips, blueberries, etc.)
Bake 350 degrees for 12 min
I saw this on someone's Facebook page and I haven't tried it yet but it looks easy and super yummy!
Tuesday, July 23, 2013
Quick Lemon Chicken with Rice
Warm the oil in a large skillet over medium-high heat.
When hot, add the chicken and cook for 5 to 10 minutes, or until no longer pink
and the juices run clear. During the last few minutes of cooking, add the
garlic and onion.
When the chicken is done, stir in the carrot, lemon zest,
broth, parsley, olives, and rice. Bring to a boil, then remove from the heat,
cover, and let stand for 5 minutes. Fluff with a fork before serving.
Found online (30 day meal plan)
Black Bean and Cheese Burrito
Roll beans, cheese, tomato, cilantro and salsa in
tortilla.
Found online (30 day meal plan)
Sweet Potato Fries
Preheat the oven to 400F. Coat 2 baking sheets with
cooking spray.
Place the sweet potatoes on the prepared baking sheet.
Drizzle with the oil and sprinkle with the jerk seasoning and salt.
Bake for 30 minutes, turning once, or until golden and
tender. Serve immediately.
Found online (30 day meal plan)
Berry Wafflewich
Prepare the waffle according to the package
directions. Spread the peanut butter on the waffle. Cup the waffle in your
hand, add the berries, then squeeze lightly. Think of it as a berry breakfast
taco.
Found online (30 day meal plan)
The-I-AM-NOT-EATING-Salad
Chop the chicken into small pieces. Mix all the
ingredients together, and store in the fridge. Eat on multigrain bread or by
itself.
Found online (30 day meal plan)
Giant Omelet Scramble
In a bowl, whisk together the egg, egg whites, potato
flakes, and water.
Coat a skillet with cooking spray and heat over medium
heat. Add the onion and pepper. Cook for 1 minute. Reduce the heat to
medium-low.
Add the tomato to the egg mixture. Pour into the
skillet. Lightly stir until the egg mixture begins to set.
Cook without stirring for 2 minutes, or until the eggs
start to look firm. Using a spatula, flip the omelet.
Add the cheese and fold the omelet in half. Cook for
30 seconds. Flip and cook for 30 seconds longer.
Found online (30 day meal plan)
Lean Eggs and Ham
Stir 2 eggs with a fork until white and yolk are well
blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or
until the eggs are firmly set.
Found online (30 day meal plan)
Chicken Spinach Parmesan
Heat the oil in a nonstick skillet over medium heat.
As the oil is heating, pound the chicken to 1/4 inch thickness, then sprinkle
with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick.
Place in the pan with the garlic and saute for 2 to 3 minutes per side. Top
with hot marinara. Add the spinach, turning frequently with tongs until it
wilts (about 6 minutes).
Found online (30 day meal plan)
Don't-Get-Fat French Toast
In a wide dish, beat the egg and egg white with a fork
until smooth. Stir in milk and vanilla.
Set a griddle or large skillet over medium-high heat
until hot (about 2 minutes). Remove pan from heat and coat with cooking spray;
turn heat to medium and return pan to burner.
Dip the bread into the egg mixture to saturate. Lift
out, letting excess drip off before placing on griddle. Cook until browned and
cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted
confectioner's sugar.
Found online (30 day meal plan)
Penne with Chicken Marengo
1.
Bring a large pot of water to a boil. Cook the pasta
according to package directions until al dente. Drain in a colander and
transfer to a warmed serving bowl.
2.
Meanwhile, in a small bowl, cover the sun-dried
tomatoes with boiling water and soak for 5 minutes. When softened, drain and
chop coarsely. Set aside.
3.
Toss the chicken with the flour, thyme, and pepper. In
a large, heavy skillet, heat the oil over high heat until hot but not smoking.
Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until
golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring
occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened
and have begun to release their juices.
4.
Add the crushed tomatoes (with puree), orange juice,
orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth.
Bring to a boil, scraping the bottom of the pan with a wooden spoon to release
the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or
until the sauce is thickened and the flavors are blended.
5.
Pour the mixture over the pasta and toss to coat well.
Found online (30 day meal plan)
Gobbleguac Sandwich
Mix avocado with salt
and pepper
Add turkey to bread
Spread mixture on
turkey
Found online (30 day meal plan)
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