Chicken Apple Wraps

Ingredients:

1/2 cup cooked chopped chicken breast
3 Tablespoons chopped apple
2 Tablespoons chopped black or red grapes
2 Tablespoons crunchy peanut butter
1 Tablespoon plain Greek yogurt
2 teaspoons honey
Washed and dried lettuce leaves

Directions:

Mix chopped ingredients, then add peanut butter, yogurt, and honey. Spoon onto open lettuce leaves, roll and serve!!


Fact: Iceberg lettuce absorbs toxins from the water it is washed in, and the air. Use a thicker, leafy lettuce to decrease toxic exposure :)

Chopped Chickpea Salad

Chopped ChickPea Salad
Recipe from Propulsion Pilates Newsletter

Ingredients:

Two 16 ounce can of chickpeas, drained
1 medium cucumber, diced
1 green bell pepper, seeded and diced
1/2 white onion, diced
1 cup cherry tomatoes, diced
1 cup parsley, chopped fine
juice of 2 lemons, about 4 Tbs
2 Tbs olive oil
1 tsp sea salt
1 tsp black pepper
1/2 tsp Italian seasoning
1/2 tsp smoked paprika blend
2 Tbs goat feta cheese

Add all your ingredients to a large mixing bowl and stir until all ingredients are combined. Taste and adjust flavors as needed.

This is great on it’s own, as a side, on top of a green leafy salad, or served under salmon, steak, or chicken.


www.propulsionpilates.com

Cucumber Sub Sandwiches

Cucumber subs with turkey, green onions and Laughing Cow cheese! Yum!! All the goodness without all that bread! Cut them in slices for easier eating!! 

Peel the cukes. Slice in half lengthwise and spoon out the seeds.

Fill with sliced turkey, add in laughing cow cheese {May use cream cheese also} mixed with green onions. 

Slice up for bite size, easy eating.

Maple Quinoa with Red Grapes

Maple Quinoa with Red Grapes
Serves: 4

Ingredients:

1 cup quinoa
2 cups water
1 cup red grapes, halved
1/2 cup whole pecans
1 1/2 tablespoon pure maple syrup
1 teaspoon cinnamon
1/8 teaspoon salt

Directions:

In small pot over medium heat, cook quinoa in water with cinnamon and salt for 18-20 minutes, until all liquid is absorbed.
While quinoa is cooking, toast pecans in a skillet on medium-low heat until fragrant. Let cool; roughly chop.
Add maple syrup, chopped pecans, and halved grapes to cooked quinoa.
 
Recipe courtesy of : http://www.rundisney.com/blog/articles/runner-recipe-maple-quinoa-with-red-grapes/

Black Bean and Quinoa Burrito Bowls

Ingredients:

1 cup quinoa
1 tbsp olive oil
1/4 cup minced onion
1 clove garlic, minced
2 cans (15 oz each) black beans, rinsed and drained
1/4 cup chopped fresh cilantro
1/4 tsp chili powder (mild)
Pinch of cayenne pepper (spicy)
1/4 cup fresh lime juice
1 cup shredded lettuce
Salt
Optional Topping Ingredients
Grated cheddar or jack cheese
Sour cream or Greek yogurt
Pico de gallo or salsa
Diced seeded tomatoes
Hot sauce or sriracha
Sliced avocado
Guacamole
Corn


Servings: 4

For more information:


I used a LOT more lettuce than the recipe called for, and I don't eat iceberg lettuce d/t the porous nature ~ it absorbs even toxins from the water it is washed in. For toppings, you can see here I only used tomatoes and I mashed up an avocado with cilantro, garlic and lime juice. I also made half the recipe, which made enough for two bowls. Here's the website :http://theshiksa.com/2012/05/01/quinoa-black-bean-burrito-bowls/#0fkUJyUZWgRGxfFi.32

Copy Cat Olive Garden Minestrone Soup

Yes, You can have bread with it :)

Minestrone Soup
Servings:8
Units: US | Metric
 
Ingredients:
 
3 tablespoons olive oil
1 cup minced white onion (about 1 small onion)
1/2 cup chopped zucchini
1/2 cup frozen cut Italian cut green beans
1/4 cup minced celery (about 1/2 stalk)
4 teaspoons minced garlic (about 4 cloves)
4 cups vegetable broth (Swanson is good *note ( Do not use chicken broth!*)
2 (15 ounce) cans red kidney beans, drained
2 (15 ounce) cans small white beans or 2 (15 ounce) cans great northern beans, drained
1 (14 ounce) can diced tomatoes
1/2 cup carrot (julienned or shredded)
2 tablespoons minced fresh parsley
1 1/2 teaspoons dried oregano
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
3 cups hot water
4 cups fresh baby spinach
1/2 cup small shell pasta

Directions:

Heat three tablespoons of olive oil over medium heat in a large soup pot.
Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent.
Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices.
Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes.
Add spinach leaves and pasta and cook for an additional 20 minutes or until desired consistency.
Makes about eight 1 1/2 cup servings.

Read more at: http://www.food.com/recipe/copycat-olive-garden-minestrone-soup-by-todd-wilbur-77585#?oc=linkback

Individual Turkey Meatloaf

Individual Turkey Meatloaves
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

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:

1.Preheat oven to 375 degrees.
2.Spray muffin pan with canola or olive oil.
3.Mix all your ingredients together in one large bowl.
4.Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5.Bake for 40 minutes.
 
Makes 12 muffins.

Serving Size:

Women: 2 muffins ~ Men: 4 muffins

Oatmeal & Cottage Cheese Pancakes

​​​​

Ingredients:

1⁄2 cup oatmeal
1⁄2 cup cottage cheese
1 tsp vanilla
4 egg whites​

Blend all ingredients in blender. 

Spray skillet with cooking spray and cook just like “silver dollar” pancakes—a few small ones at a time. 

Top with your favorite pancake topping!

Makes one serving. 

Prep time: 5 minutes​​

Nutrition Information: Calories 344; Total Fat 7.5 grams; Cholesterol 15 milligrams; Sodium 646 milligrams; Carbohydrate 31.4 grams; Fiber 4 grams; Protein 34 grams.​

Healthy Homemade Chicken Noodle Soup

​​Ingredients: 

1 whole chicken, 4 to 5 lbs
1 tbsp canola oil
2 quarts chicken broth
4 large carrots, roughly chopped
4 stalks celery, roughly chopped
1 medium onion, chopped
2 bay leaves
3 sprigs fresh thyme
2 sprigs parsley
2 teaspoons salt
1 teaspoon black pepper
3 cups orzo, cooked
2 cups frozen sweet peas, thawed

Directions:

Rub chicken with oil. Place in a roasting dish and roast for 1 hour and 45 minutes at 400 degrees. Let the chicken cool. Peel off all skin, discard it, and cut the chicken into bite-sized pieces.
In a large stock pot, combine the chicken bones with 2 quarts of chicken broth. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes. Remove the bones from the broth with a slotted spoon and discard.
Add carrots, celery, onion, bay leaves, salt, black pepper, and fresh thyme to the stock. Simmer for
30 minutes, until the veggies are soft. Add all of the chicken meat to the pot and stir to combine.
Simmer for an additional 30 minutes. Remove the bay leaves and thyme. Stir in cooked pasta and peas. 

Nutrition Information: Calories: 288.7, Fat: 4.1g, Cholesterol: 89.9mg, Carb: 36.1g, Fiber: 3.5g, Sugars: 4.2g, Protein: 27.7g

Chicken Tortilla Soup

Ingredients:

4 oz. green chilies, chopped 
4 cups chicken broth 
1/2 cup onions, chopped
2 cups long-grain white rice, cooked 
10 oz. tomatoes and green chilies, undrained 
5 oz. chicken breast strips, cooked and cubed 
1 tbsp lime juice 
Low-fat tortilla chips

 

Directions:

In a large saucepan, cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips​

Nutrition Information: Calories Per Serving: 169, Total Fat: 1 gram, Protein: 7 grams, Sodium: 796 milligrams, Carbohydrates: 32 grams, Cholesterol: 9 milligrams​

Almond Crusted Chicken Fingers

Ingredients:

Coconut or Olive oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika ​
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)​

Directions:

Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes​

​​Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.” 

See more at www.eatingwell.com

Agave Lime Chicken

Ingredients:

1 whole chicken (2-3 pounds)
1-3 tablespoons olive oil
¼ cup agave nectar
1 tablespoon Celtic sea salt
3 limes
2 onions
1 head garlic
dash cumin
dash chili powder

Directions:

Rinse the chicken and pat dry
Place chicken in a 9x13 inch Pyrex baking dish breast side down
Drizzle with olive oil and agave, then sprinkle with salt, cumin and chili powder
Stuff one lime into the cavity of the bird
Cut the other 2 limes and place in the pan
Cut the onions in half and place in the pan (I left the skin on)
Leaving the skin on the garlic, break the head apart and scatter the cloves around the pan
Bake at 350° for 45+ minutes until the skin starts to brown
Remove chicken from oven and raise heat to 450°
Turn the chicken over so that breast side is now up
Bake for an additional 15 to 25 minutes or until thigh temperature (taken with an instant read meat thermometer) is 170°-180°
Remove chicken from oven
Carve chicken and drizzle with pan juices before serving

Serves 4

Beef Stew

Ingredients:
2 lbs beef stew meat cut into 1 inch cubes
1/4 c flour ~ coconut flour for gluten free cooking
1/2 teas sea salt
1/2 teas pepper
1 minced garlic clove
1 bay leaf
1 teas paprika
1 teas worcestershire sauce
1 1/2 cups beef broth
3 diced potatoes
4 sliced carrots 
1 stalk celery sliced

Directions:

Mix flour & seasonsings together, pour over meat and stir to coat. Dump everything into a slow cooker {crockpot}. cook 10-12 hours on low, or 4-6 hours on high.

Shrimp Stir Fry

Ingredients:

1 teaspoon sesame oil
1-2 teaspoons coconut oil
Splash of Soy Sauce {For soy free, use coconut aminos}
6-8 jumbo shrimp raw, cut up into bite sized pieces
Veggies, cut into bite sized pieces, peppers, green beans, broccoli, snow peas, onions, zucchini, etc.

Directions:

Warm the oil til it starts to dance in the pan or wok. Add veggies, stir-fry for about 3-5 minutes. Add the shrimp, stir-fry fro about 3 minutes more, until the shrimp turns pink/orange. Splash on a little soy sauce or coconut aminos. Enjoy!!

Turkey Chili

Ingredients:

1/2 to 1 pound ground turkey breast, browned
1 can organic diced tomatoes
1 can organic tomato sauce
1 can beef or chicken broth
1 cup water
2 cans kidney beans, drained
1 can white or great northern beans, drained
3 cloves garlic, minced
3 stalks celery diced
1 green pepper, diced
1 small onion, diced
1/4 or sliver of jalapeno pepper, minced fine
1 Tablespoon chili powder
1 teaspoon cumin
1 Tablespoon brown sugar
Pinch of Sea Salt
1/4 teaspoon or less, ground red pepper

Directions:

Place all ingredients in crock pot, and cook on high 4 hours, or low 6 hours. Can be made on the stove top, just let everything simmer until the vegetables are tender.

Crockpot Chicken Fajitas

Crockpot Chicken Fajitas ~ Serves Two

Ingredients:

1 Large chicken breast, sliced fajita style
1 Red Pepper, sliced into 1/2 inch slices
1 Green Pepper sliced into 1/2 inch slices
1 White Onion, sliced
1-2 stems of cilantro chopped fine
1/2 Jalapeno pepper, chopped fine
1 teaspoon cumin
1/4 teaspoon chili powder
Juice of one lime
2 cloves of garlic, minced
Salt and Pepper to taste

Directions:

Put in crockpot, set on low or however long you have. Let simmer for about 2-4 hours. Serve with sprouted wheat tortillas, plain greek yogurt, homemade guacamole & cheese. Yummy!!