Categories
Healthy Recipes

Recipe: Sweet Potato Toast

Ingredients

  • 1 large sweet potato

Instructions

  • Preheat oven to 400F (200C).
  • Slice one large sweet potato lengthwise into four 1/4 inch “toast” slices.
  • Place on a baking sheet and bake for 15-20 minutes, turning halfway through.
  • Top with your favorite “toast” toppings (not included in nutrition facts). Some examples are nut butter, chia seeds and fresh fruit, or egg whites, avocado, sliced radish and salsa, or sliced tomatoes, fresh basil and balsamic drizzle.
  • Alternate cooking method: Place the sweet potato slices in a toaster on high for about 5 minutes or until cooked through. You may need to toast multiple times depending on the length of your toaster settings
Categories
Healthy Recipes

Egg White Scramble & Sweet Potato Hash

This is it, peeps. Delicious and healthy breakfast for every day of the week!

Ingredients For the Egg White Scramble:

  • 16 egg whites (3 cups liquid egg whites)
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 2 tsp olive oil
  • 2 cloves garlic minced
  • 1/2 lb turkey or low sodium ham, cubed
  • 4 cups baby spinach
  • sliced avocado and/or salsa optional toppings

For the Sheet Pan Breakfast Sweet Potato Hash:

  • 3 sweet potatoes, cubed
  • 1/2 red onion, diced
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 2 green onions, sliced, for topping

Instructions For the Sheet Pan Breakfast Sweet Potato Hash:

  1. To get started on our sheet pan sweet potato hash, start pre-heating your oven to 425 degrees F and line a rimmed baking sheet with parchment paper.
  2. Onto our sheet pan, add the cubed sweet potatoes (leave the skin on for extra nutrients!), diced red onion, and minced garlic.
  3. Drizzle this with a little olive oil, some sea salt, and ground black pepper, and toss well to coat.
  4. Then, spread everything out into an even layer on the baking sheet for even roasting.
  5. Place this into the oven and roast for 25 to 30 minutes, tossing once halfway through. It’s fully cooked when the potatoes are golden and tender in the middle.

For the Egg White Scramble:

  1. In a medium bowl combine egg whites with sea salt and black pepper. Whisk this together until well mixed, then set aside. You can use freshly cracked egg whites or store-bought egg whites — both will work great.
  2. In a non-stick skillet, heat olive oil over medium-high heat.
  3. Add diced thick-cut turkey and cook, tossing frequently, until it’s golden brown, about 4-5 minutes. (I buy my turkey meat from the deli counter and ask for them to slice a large 1/3 inch slice that I cut down into bite-size pieces. It’s perfect for omelets and scrambles.)
  4. Add some minced garlic and cook, stirring frequently, for about 30 seconds, or until the garlic is fragrant.
  5. Now, add the fresh baby spinach, and cook until the spinach is mostly wilted, about 2-3 minutes.
  6. Pour your seasoned egg white mixture into the skillet and allow to cook, without stirring, until the mixture begins to set around the edges.
  7. Using a spatula, gently stir the eggs, forming large, soft curds. Continue cooking until the egg whites are cooked through, but still glossy, soft, and moist.
  8. Then, remove the pan from heat and allow to cool. Remember, the eggs will continue to cook even after removing from the heat so you don’t want them to look perfectly cooked all the way while the heat is still on.
  9. To prep our breakfasts for the week, start by dividing the roasted sweet potato hash into the meal prep containers (I usually get about 5 servings of 1/2 cup of this).
  10. On the other side of the meal prep containers divide our egg white scramble into even portions.
  11. You can top the sweet potato hash with some sliced green onions, and then store this breakfast meal prep in the fridge for up to 5 days.  If you’d like to add a little extra good fat to the breakfast, top it with some sliced fresh avocado once it’s heated. Maybe a little salsa for some spice? 

Nutrition Facts Per Serving (1/5 of the recipe)

Calories 217

Fat 5g

Carbohydrates 20g

Fiber 3g

Protein 20g

Categories
Blog Healthy Recipes Uncategorized

Chicken Kebabs with Tzatziki

Fire up the grill for these Greek Chicken Kebabs with Tzatziki Sauce! This marinated Greek chicken kebabs recipe is perfect with a fresh tossed salad and homemade Greek yogurt tzatziki sauce!

Servings 4

Ingredients

Chicken Kebabs

  • 1/4 cup olive oil
  • 3 Tbsp. fresh lemon juice
  • 1 Tbsp. red wine vinegar
  • 3 cloves garlic minced
  • 2 tsp. dried oregano
  • 1/2 tsp. dried basil
  • 1/2 tsp. dried thyme
  • 1/2 tsp. dried coriander
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 2 lbs. chicken breast boneless, skinless
  • 2 bell peppers diced
  • 3 zucchini sliced
  • 1 red onion diced

Tzatziki Sauce

  • 1 medium cucumber peeled & seeded, chopped into small pieces
  • 1 tsp. salt
  • 1 cup plain Greek yogurt
  • 1 clove garlic minced
  • 1 Tbsp. fresh lemon juice
  • 1 Tbsp. olive oil
  • 1 Tbsp. parsley chopped
  • 1 Tbsp. fresh dill chopped

Instructions

  • Prepare marinade by stirring together first 10 ingredients (through salt & pepper). Let chicken soak in marinade for 2 hours.
  • Cut chicken into pieces for kebabs.
  • Toss bell peppers, zucchini and red onion in 2 tablespoon olive oil.
  • Soak wooden skewers in water for 30 minutes.
  • Preheat grill to medium-high heat.
  • Thread chicken pieces, peppers, zucchini and onions on the skewers.
  • Cook skewers 7-9 minutes, or until chicken reaches 165 degrees F in the center. Turn after about 4 minutes.
  • Prepare the tzatziki sauce by placing chopped cucumber in a strainer and sprinkle with salt (lightly). Let sit at room temperature for 30 minutes.
  • Squeeze cucumbers in a paper towel to drain the excess water, and then place in food processor. Pulse to finely chop.
  • Pour cucumbers into a large mixing bowl, add yogurt, garlic, lemon juice, olive oil, parsley and dill. Season with salt and pepper, to taste. Whisk all ingredients.
  • Drizzle tzatziki sauce over kebabs and enjoy!

Notes

Categories
Healthy Recipes

Chicken and Spinach Egg White Bake

Easiest thing ever, great for meal prep, and all the protein! Win, win, win!

Ingredients:

  • 2 cups Liquid Egg Whites
  • 5 Cajun Style Andouille Chicken Sausage, diced
  • 1 cup Baby Spinach, torn
  • 30 g Gouda Cheese, shredded (about 1/4 cup)

Directions:

  1. Dice the chicken sausage.
  2. Tear the spinach with your hands, removing the long steams.
  3. In a large bowl whisk the egg whites for about 2 minutes to put some air into them. This will allow your casserole to turn out nice and fluffy.
  4. Preheat oven to 350 degrees.
  5. Spray a 9′ x 12′ in glass pan with non stick spray.
  6. Spread the diced chicken sausage in the pan, then add the spinach and toss together.
  7. Pour the egg mixture over top the chicken and spinach. Stir everything just a little, only enough to cover the spinach with the egg. You don’t want to stir so much that you start removing the air you whipped into the eggs.
  8. Top with shredded cheese
  9. Bake at 350 for 30 minutes.
  10. Serve immediately or portion into 6 servings and refrigerate for on the go breakfasts! (Tip, allow to cool completely before putting in the fridge.)

Kcals 134g / 20.1g P / 1.2 g C / 3.8g F

Categories
Healthy Recipes

INSTANT POT SMOKY HONEY CILANTRO CHICKEN

This is one of our favorite easy, macro-friendly proteins to have lying around for quick meals.  So easy and delicious, and ready to build a number of meals in just twelve minutes!

INGREDIENTS

  • 1 cup salsa verde
  • ½ a large white onion, diced  (170 g)
  • 2 tbs honey
  • 1 tbs liquid smoke (sold at grocery stores near barbecue sauce.)
  • 5 cloves garlic (or frozen dorot cubes.)
  • 2 tsp chili powder
  • 1.5 tsp kosher salt
  • 1 tsp dried oregano
  • 1 tsp cumin
  • ½ tsp paprika
  • 2–3 pounds thawed or fresh chicken tenderloins

INSTRUCTIONS

  1. Mix together everything but the chicken.
  2. Combine sauce and chicken in instant pot. Close and set to manual for 12 minutes.  Let the steam release naturally for ten minutes or so and then open it (if it doesn’t open easily, wait a few more minutes).
  3. Shred, toss in juices, and stir in ½ cup chopped fresh cilantro.
  4. OR cook in slow cooker on low ’till tender about 6-7 hours.

NUTRITION

  • Serving Size: 113 grams (4 oz)
  • Calories: 115
  • Fat: 1.4
  • Saturated Fat: 0
  • Carbohydrates: 5.7
  • Protein: 20.7
Categories
Healthy Recipes

Cottage Cheese Yogurt Bowl

Cottage cheese is the perfect blank canvas for this super-quick breakfast bowl!

INGREDIENTS

  • 100 g low fat cottage cheese (Good Culture brand is amazing)
  • 100 g greek yogurt (Two Good brand is lower carb and so good!)
  • 2 Sugar Free Jello cups (Any flavor)
  • Your Choice of Any Fruit:
  • Diced apples
  • Diced peaches
  • Diced strawberries
  • Blueberries
  • Extras:
  • Granola (Purely Elizabeth is a great option)
  • Peanut Butter
  • Dash of cinnamon

INSTRUCTIONS

  1. Stir together yogurt and cottage cheese
  2. Top with fruit, then granola, then drizzle with peanut butter
  3. Enjoy!
Categories
Healthy Recipes

Grilled Chili-Lime Chicken Fajita Salad

INGREDIENTS:

For the marinade:
5 Tablespoons + 2 teaspoons olive oil, divided
2 limes, freshly squeezed
2 Tablespoons fresh chopped cilantro
4 cloves garlic, crushed
2 teaspoons light brown sugar
1-1/2 teaspoons crushed red pepper flakes, or to taste
1 teaspoon ground cumin
2 teaspoons kosher salt
4-5 boneless, skinless chicken thighs

For the salad:
1 each: yellow, red and green bell peppers, sliced into strips
1/2 red onion, sliced
5 cups lettuce leaves, washed and dried
2 avocados, sliced
1 (8 oz.) La Vaquita Queso Fresco, crumbled (or other Mexican Cheese)

Fresh cilantro and lime wedges for topping, optional

DIRECTIONS:

For the marinade:
In a large bowl or resealable plastic bag, whisk together 5 Tbsp. olive oil and remaining marinade ingredients. Add chicken thighs and toss to evenly coat with the mixture. Refrigerate and let marinade for at least 1 hour, or overnight.

For the salad:
When ready to cook, set your grill pan or outdoor gas grill to medium-high heat. Brush with 1 teaspoon olive oil. Once grates are hot, grill chicken (about 10 minutes each side) until golden and cooked through (juices should run clear; grill in batches, if needed). Once chicken is cooked, transfer to a cutting board and let rest.

Return your grill to medium-high heat. Add 1 teaspoon olive oil. Grill bell pepper strips and onions until lightly charred, or to your desired doneness (about 3-5 minutes).

Slice chicken into strips and lay on top of individual bowls of lettuce. Top with grilled bell peppers, onions, and avocado slices. Sprinkle each bowl with crumbled queso fresco. Add fresh cilantro and lime wedges, if desired.

Enjoy!

TIPS
For a deliciously smoky-tangy twist, grill a few halved limes on your grill pan, or gas grill. Squeeze over top of the salad.

Categories
Healthy Recipes

Fajita Chicken And Vegetables

This flavorful fajita chicken and veggies is great for dinner, but also perfect for meal prep! Throw it in a bowl with greens or grains, or use it in tortillas.  So tasty and so healthy!

  • Prep Time: 15 min
  • Cook Time: 15 min
  • Total Time: 2 hours
  • Yield: 7–8 Servings

INGREDIENTS

For the Chicken (100 g= 0.7c/2.4f/34.7p)

  • 1 tbs olive oil (15 g)
  • Juice from 2 limes (60 g)
  • 5 cloves of garlic, minced (or frozen Dorot cubes)
  • 2  tsp onion powder
  • 1.5 tsp cumin
  • 1.5 tsp chili powder
  • 1.5 tsp garlic powder
  • 1.5 tsp kosher salt
  • 2.5 lb chicken tenderloins, trimmed, and chopped into 1.5 inch chunks or strips (1150 g)

For the Veggies (60 g cooked= 5.7c/0f/0.8p)

  • 2 bell peppers, sliced thinly (275 g)
  • 1 onion, halved then sliced thinly (290 g)
  • Big pinch of kosher salt

INSTRUCTIONS

  1. Combine all marinade ingredients in a bowl and pour over chopped chicken in a large ziplock.  Store in refrigerator for at least an hour, or overnight.  Try to remember to pull out about 30 minutes before you cook (ideally) to bring to room temp.
  2. Preheat large skillet over medium-high heat. Spray with cooking spray and add veggies. Sprinkle with kosher salt and cook, stirring just occasionally, for about five minutes until tender.  Remove from pan and set aside.
  3. Heat that same pan to medium-high heat again, spray, and add about half the chicken (depending on the size of your pan) in a single layer to brown. Don’t crowd the pan or the chicken will steam instead of brown.  Let it sit, unmoved, on the hot surface for about 2-3 minutes before flipping to the other side and repeating. Cook about 5 minutes total.  Do not stir or cover.  Remove chicken from pan and set aside. Repeat in batches until it’s all cooked!

Serve with tortillas and fajita toppings, or on top of rice bowls or salads!

Categories
Healthy Recipes

Pickled Onions

We cannot get enough of these! Who knew they take like five minutes of work?! 

INGREDIENTS

  • 1/2 cup apple cider vinegar
  • 1 tbs sugar
  • 1.5 tsp kosher salt
  • 1 cup water
  • 1 medium red onion sliced thinly

INSTRUCTIONS

  1. Mix together vinegar, sugar and salt.
  2. Mix with water in a jar or container to dissolve.
  3. Add thinly sliced red onion, soak for 1 hr at room temp. Don’t drain.*

Notes:

Serving Size: 30g

Calories: 11

Fat: 0

Carbohydrates: 2.5

Protein: 0.3

Categories
Healthy Recipes

Hummus Chicken Salad

Super Simple Hummus Chicken Salad– such an easy, light and healthy lunch idea, perfect for on-the-go lunches!

Ingredients

  • 1 lb. shredded chicken you can use a rotisserie chicken and take off the skin
  • .5 cup hummus
  • 1/4 cup cucumber
  • 1/4 cup cherry tomatoes cut tomatoes in half
  • 2 tbs. sliced black olives
  • 1 tbs. freshly chopped chives

Instructions

  • Combine all ingredients together in a large bowl
  • Will last 5-6 days in airtight container

Notes