Category: Recipe of the month


Prep Time: 20 minutes (4 hours marinate time extra)

Cook Time 14 minutes

Ingredients:

  • 1 cup orange-ginger salad dressing
  • 2 tbsp. less sodium soy sauce
  • 1 tbsp honey
  • 4- 6 oz. boneless, skinless chicken breasts
  • 4 pineapple slices, 1/2 inch thick
  • 1- 5oz. package spring greens salad mix
  • 1 red bell pepper, roasted, peeled, seeded and cut into 1/2 inch strips; or 3/4 cup bottled roasted red pepper strips
  • 1/2 red onion, cut into thin wedges

Directions:

  1. IN a small bowl whisk together dressing, soy sauce and honey. Place chicken in a large resealable plastic bag. Add half the dressing mixture. Seal bag; refrigerate 4 hours. Cover and refrigerate remaining dressing until serving time.
  2. Coat grill rack with nonstick cooking spray. Preheat grill to medium (350-400F). Remove chicken from marinade; discard marinade. Place chicken and pineapple slices on grill. Grill pineapple 5-7 minutes per side. Grill chicken 6-7 minutes per side or until an instant read thermometer registers 165F.
  3. Remove chicken and pineapple from grill; cut into 1-inch pieces. In a large serving bowl combine spring greens, chicken, pineapple, bell pepper and onion. Drizzle with remaining dressing, toss to coat, and serve.

Nutrition Facts per Serving: 270 cals, 11g carb, 31g of protein

***This one takes a little longer cause you have to marinade your chicken but you can even let it marinate for an hour and it will still turn out good.***

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I say RECIPES because Valentine’s Day is around the corner so you may want to cook yourself or you and your significant other something great. I have tried out these recipes from Clean Eating Magazine and they’re amazing. Hope you all Enjoy!!

BREAKFAST

French Toast with Dark Cherry-Citrus Topping

Ingredients:

Topping:

  • 4 oz. dark sweet cherries, thawed and quartered
  • 4 dried apricot halves, diced
  • 1 tsp orange zest
  • 1/2 tsp pure vanilla extract
  • 1-2 packets of stevia (splenda is fine)
  • 1/2 cup nonfat plain greek-style yogurt

Toast:

  • 1 tbsp safflower oil
  • 3 large eggs
  • 2 egg whites
  • 1 tsp orange zest
  • 4 1-oz slices reduced-calorie whole grain bread

Directions:

  1. Prepare topping: In a small saucepan, combine 1/4 cup water, cherries, and apricots and bring to a boil on medium-high heat. Boil for 20 to 30 seconds to reduce mixture slightly. Remove from heat and stir in orange zest, vanilla, and stevia: cover and set aside.
  2. Prepare toast: Heat oil in a large nonstick skillet over medium heat. In a shallow pan whisk eggs, egg whites and orange zest. Working quickly, dip each slice of bread into egg mixture and place on a plate until all slices have been coated. Slide bread slices (instead of lifting off the plate) into skillet and cook for 3 minutes per side or until golden.
  3. To serve, divide cherry mixture evenly among bread slices, then top with yogurt.

CALORIES PER SERVING ( 1 toast, 2 tbsp topping, 2 tbsp yogurt): 210 | Total fat: 8g | Carbs: 23g | Fiber: 4g | Protein: 12g

DINNER

Orange Chipotle Chicken over cilantro rice

Ingredients:

  • 1 tsp chile powder
  • 1/2 tsp ground cumin
  • 1/2 tsp sea salt, divided
  • 1 tsp safflower oil
  • 4 boneless, skinless chicken breasts (about 1 lb), rinsed and patted dry, pounded 1/2 inch thick
  • Juice 1 medium navel orange (1/3 cup orange juice)
  • 2 tbsp pure maple syrup
  • 1 tbsp chopped chipotle chiles in adobo sauce
  • 1 tsp orange zest
  • 2 cups cooked brown rice
  • 1/4 packed cup chopped cilantro leaves

Directions:

  1. In a small bowl, combine chile powder, cumin, and 1/4 tsp salt. Heat oil in a large nonstick skillet on medium-high. Tilt skillet to coat bottom lightly. Season both sides of chicken with chile-cumin mixture and cook for 3 minutes per side or until no longer pink in center. Remove from skillet and set aside.
  2. Add orange juice and maple syrup to juice and bits left in skillet and cook for 1 minute to thicken slightly (until it measures 1/4 cup liquid), stirring constantly. Remove from heat, stir in chipotle chiles in adobo sauce and orange zest. Add chicken back to skillet, return to heat and cook for 1 minute on medium-high, turning constantly.
  3. In a medium bowl, combine rice, cilantro and remaining 1/4 tsp salt. Serve chicken over rice and spoon any excess glaze over top of chicken pieces.

CALORIES PER SERVING (3 oz. chicken and 1/2 cup rice): 283 | Total fat: 4g | Carbs: 32g | Fiber: 2g | Protein: 29g

ENJOY!!!!!!!

Serves 4

Ingredients:

  • 4 4-oz boneless, skinless chicken breasts
  • 8 oz green beans, trimmed and rinsed
  • 1 lb sweet potatoes, peeled and roughly chopped into 1-inch cubes
  • 3 cloves garlic, sliced into thin rounds
  • 2 tbsp extra virgin olive oil, divided
  • 1 tsp ground ginger
  • 8 oz frozen corn
  • pinch sea salt
  • Sweet paprika, to taste
  • Fresh ground black pepper, to taste

Directions:

  • Remove any visible fat from chicken, cut breasts into 1-inch cubes and set aside
  • Fill 2 medium pots halfway with water and bring to a boil. Add beans to 1 pot and turn heat down to medium. Simmer beans for 5 minutes; drain and set aside. Add potatoes to second pot reduce heat to medium and simmer for 8 minutes; drain and set aside.
  • In a small nonstick pan, saute garlic in 1 tbsp oil over medium-low heat for 2 minutes. Add ginger and cook for 1 more minute, then remove from heat immediately. In a small bowl, mash garlic-ginger mixture with a fork until it’s a smooth paste. With same fork, stir paste into potatoes. Chop cooled beans into 1-in long pieces.
  • Heat remaining 1 tbsp oil in a nonstick pan over medium-high heat. When oil is just beginning to sizzle, add chicken and saute for 3minutes. Add green beans and corn and continue to cook for another 2 minutes. (the chicken will finish cooking by method of poaching, thanks to the liquid from the vegetables.
  • Using a slotted spoon, lift vegetable-chicken mixture from pan, letting liquid drain out, and place 1 cup mixture onto each of 4 plates. Season with salt, paprika, and pepper. Serve alongside 1/2 cup potatoes

Calories 326 | Total Fat: 9g | Carbs: 25g | Fiber: 5g | Protein: 30g |

**Courtesy of CLEAN EATING**

This turned out so great I thought I would share it with you guys. This will be done in 20 MINUTES!! Quick and easy why not try it??

INGREDIENTS:

  • 2 tsp olive oil
  • 16 oz lean turkey breast cut into bite-sized pieces
  • 1 garlic clove, minced
  • 1 cup chopped onion
  • 1 can (7 oz) sweet green chilies, drained
  • 1 medium red bell pepper, chopped
  • 1 tsp minced jalapeno pepper, optional (But I personally recommend it)
  • 1/2 cup tomato sauce, low sodium
  • 1 tsp chili powder
  • 2 tbsp chopped fresh cilantro
  • 1/2 cup brown rice or leafy greens, optional (I preferred the rice)

DIRECTIONS

  • In a large skillet over medium-high heat, heat the olive oil, add the turkey and saute until cooked through, approx. 7 minutes; remove turkey from the pan and set aside.
  • Add garlic, onion, sweet chilies, red bell pepper, jalapeno, tomato sauce, and chili powder to the pan. Cook until onion softens. approx. 5 minutes
  • Add the cilantro and return the cooked turkey to the pan; simmer 2-3 minutes until heated through. Serve immediately over rice or greens.

Facts:

  1. 200 calories
  2. 11 g total carbs
  3. 3 g fiber
  4. 28 g of protein

***COURTESY OF OXYGEN MAGAZINE (NOV 2010 ISSUE)***

Ingredients:

  • 1/4 cup plus 1/3 cup light coconut milk, divided
  • 4 scallions, white and green parts separated and thinly sliced, divided
  • 1/3 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 4 boneless, skinless chicken breasts (about 1 lv)
  • 1/2 small fresh pineapple, peeled, cored and diced small (2 cups)
  • 10 large strawberries
  • 5 oz mixed greens

Instructions:

  • In a large bowl, combine 1/4 cup coconut milk with white parts of scallions, salt and pepper. Add chicken and let marinate at room temperature, uncovered, for 30 minutes (or cover and refrigerate overnight)
  • In another large bowl, combine remaining 1/3 cup coconut milk with green parts of scallions. Stir in pineapple and strawberries. Set aside, or if not serving immediately, cover and refrigerate until ready to use. (This mixture can be made 1 day ahead)
  • Heat a grill pan over medium-high heat. When pan is very hot, add chicken and grill for 5-7 minutes per side, until cooked through or a thermometer registers 165 F when inserted into the thickest part of the breast
  • Divide chicken and greens evenly among 4 plates. Top each serving with a quarter of pineapple-strawberry salsa and serve.

Calories: 214

Total Fat: 4g

Protein: 28g

Carbohydrate: 17g

***COURTESY OF CLEAN EATING MAGAZINE***

Don’t have time for breakfast? Try this recipe out!

Ingredients:

  • 3 cups oatmeal
  • 1 cup whole-wheat flour
  • 1 cup protein powder
  • 1 tsp baking soda
  • 1/4 tsp nutmeg
  • 1/2 tsp cinnamon
  • 1/2 cup unsalted, raw sunflower seeds
  • 1 cup unsweetened applesauce
  • 1/2 cup brown sugar
  • 1 tsp. vanilla
  • 2/3 cup raisins, dried chopped apples or dried cranberries, or a mixture of all 3

Directions:

  • Preheat oven to 275
  • Combine the first 7 dry ingredients in a large mixing bowl.
  • Combine applesauce, brown sugar, and vanilla in a small bowl and add to dry ingredients.
  • Add dried fruit and mix well. If mixture is still dry add 1/4 cup more applesauce.
  • Roll into small balls
  • Place on a cookie sheet.
  • Gently flatten with a for
  • Bake in oven for 20-25 mins

Nutrition info:

  • Calories: 116
  • Carbohydrates: 21g
  • Fat: 2.7g
  • Protein: 3.8 g

ENJOY 🙂

Ingredients:

Sauce:

  • 2/3 cup low-sodium chicken broth
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp honey
  • 1 tsp arrowroot

Stir Fry

  • 3 tsp. toasted sesame oil
  • 1/4-lb boneless, skinless chicken breast cut into 1-inch cubes
  • 8 dried figs, medium sized, chopped
  • 20 sliced water chestnuts, cut in half
  • 1 red apple, peeled, cored and chopped into 1/2 inch pieces
  • 5 oz. snow peas, trimmed
  • 1 medium-size carrot, sliced thin
  • 3 baby bok choy cut into 2 inch pieces
  • 1 scallion sliced

Instructions:

  1. In a bowl, whisk together the chicken broth, soy sauce, honey and arrowroot until blended. Set aside.
  2. Heat a large skillet or wok over high heat. Add 2 tsp. toasted sesame oil and the chicken; stir fry until the chicken is no longer pink, about 10 minutes.
  3. Transfer the chicken to a bowl. Add 1 tsp. toasted sesame oil to skillet or wok and add figs, water chestnuts, apple, snow peas, and carrots, stir-fry for 3 minutes
  4. Add bok choy and scallion to pan and stir-fry 2 minutes. Return the chicken mix to the pan and add the sauce mixture
  5. Stir-fry until sauce thickens and boils, about 5 minutes. Serve over brown rice or noodles.

Nutritional Value:

  • Calories: 285
  • Fat: 6g
  • Cholesterol: 96mg
  • Carbohydrates: 20g
  • Fiber: 3g
  • Protein: 37g

*Makes 5 servings*

ENJOY!! 🙂

I really love this and it’s actually really good. This recipe actually makes 6 servings so you can always eat this throughout the week.

Ingredients:

• 6 split chicken breasts, skinned, all visible fat removed
• 2 tbsp canola oil
• 1 clove garlic, minced
• 1 medium onion, chopped
• 2 tbsp green bell pepper
• 4 fresh tomatoes, peeled and chopped
• ¼ cup dry white table wine
• ¼ tsp rosemary
• 1 bay leaf
• ¼ tsp basil
• 1/8 tsp fresh ground black pepper

Instructions:

Rinse chicken and pat dry. Set aside. Heat oil and garlic in a large non-stick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside. Add onion and green pepper to skillet until tender. Drain fat and return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat for 30 minutes or until chicken is tender. Remove bay leaf before serving.

Nutritional Value:

Calories: 227
Fat: 8.8 g
Protein: 29 g
Carbs: 4.6 g