Zucchini Boats

zucchini boats

Ingredients:

  1. 3-4 zucchini
  2. 1 clove garlic
  3. 1 tbsp olive oil
  4. 1 package ground chicken
  5. Salsa (I used homemade but you can use any kind)
  6. Spices of choice
  7. Parmesan cheese

Instructions:

  1. Pre-heat oven to 350 degrees.
  2.  Cut tops of zucchini and carve out inside ( careful not to go too close to the skin) set insides aside.
  3. Chop garlic and place into stove top pan on high with oil for 1-2 minutes
  4.  Add ground chicken on high for 5-10 mins or until cooked through.
  5.  In glass dish, fill zucchini boats with cooked ground chicken
  6. Top eat one with 1 tsp salsa
  7. Sprinkle with Parmesan cheese
  8. Cook in oven for 25-30 minutes or until desired texture of zucchini
  9. Remove and sprinkle with more cheese if desired.

Notes: You will have leftover chicken and zucchini, i mixed both together in pan with spices, salsa and parmesan cheese for extra filling or to use in a wrap or taco.

 

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Turkey Meatballs

turk

Ingredients
  1. 1 lb ground turkey (preferably organic and free range)
Italian Herb Blend
  1. 1 tsp thyme
  2. 1 tsp parsley
  3. 2 tsp basil
  4. 1 tsp garlic powder
  5. 1/2 tsp oregano
  6. 1/2 tsp red pepper flake
  7. 1/4 tsp fresh cracked black pepper
  8. 1/2 tsp salt
Optional
  1. 2 TBSP sun dried tomatoes, chopped
  2. 1-2 cloves fresh garlic, minced
  3. 2-3 TBSP freshly grated Parmesan cheese
Instructions
  1. Mix herb blend in small ramekin, prepare optional ingredients, if desired.
  2. In medium bowl, add herb blend and optional ingredients to ground turkey in portions. Do not over mix–ingredients should be incorporated and mixed through, but not overworked.
  3. Form golf ball sized meatballs and place on plate. Cover meatball plate with plastic wrap and let sit for 5-15 minutes at least to allow to meld.
Cook the meatballs
  1. Turn oven to 350*F. Line a cookie sheet or lasagna pan with foil, pour 1/2 cup water or chicken broth (enough to coat the foil with a millimeter or so of liquid. Cover with foil and place in oven.
  2. Heat large saute pan over medium high heat on stove. Spray with cooking spray or oil of choice. In batches, sear meatballs on all sides over a period of 5 minutes. Pull back foil from oven pan, transfer meatballs and re-cover with foil. Finish baking in the oven for 10 minutes for each batch.
  3. Remove balls and serve! Balls should be firm, but not hard to touch.

Spaghetti Squash Scramble

Ingredients:

  • 1 medium spaghetti squash
  • 1 lb ground turkey
  • 2 cups cooked veggies of choice
  • spices of choice
  • Sauce of choice (I used salsa, hot sauce and low sodium soya sauce)

Directions:

  1. Pre-heat oven to 425, Cut squash in half and fork out seeds and first inner layer. Spray or dust with olive oil and add garlic powder and rosemary. Cook for 30-45 minutes or until soft. Use fork to test edges.
  2. Cook veggies of choice ( steam, boil fry etc.)
  3. Cook ground turkey in frying pan until brown, add salt free spices, garlic powder and pepper.
  4. When squash is done, let cool for 5 minutes, use a fork to empty insides into large bowl or 4 small containers for meal prep. Be careful it will be very hot still.
  5. Combine veggies and turkey with squash and add sauce of choice, sea salt and pepper.

Honey Balsamic Chicken & Roasted Veggies

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Ingredients

  • 2/3 cup basalmic vinegar
  • 2/3 cup Italian dressing fat free is great
  • 2 Tbsp Honey
  • 2-4 small chicken breasts
  • 2 heads broccoli
  • 1 cup baby carrots
  • 1 small sweet potato
  • 1/2 pint cherry tomatoes
  • 1 teaspoon Italian seasoning
  • 3 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • Optional: fresh parsley, salt and pepper, 1 garlic clove chopped

Instructions

  1. Preheat the oven to 400 degrees F
  2. Whisk together the balsamic vinegar, honey and Italian dressing.
  3. Have chicken breasts in small container or ziplock bag
  4. Place 1/3 cup of the balsamic + Italian + Honey mixture in a large bag or container and add the chicken breasts. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.
  5. Chop the broccoli into small pieces. Slice the baby carrots in half. Slice sweet potato into small chunks, cherry tomatoes in half.
  6. Place veggies , Italian seasoning, olive oil, garlic powder, salt and pepper into large bowl and mix evenly. Spread on baking tray.
  7. Roast the veggies for 10-15 minutes.
  8. Remove from the oven and flip around. Brush 1/3 cup of the balsamic + Italian+ Honey mixture over the chicken.
  9. Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don’t overcook it.
  10. Serve the chicken and veggies with the remaining Balsamic + Italian+ honey mixture. Top with freshly chopped parsley if desired.

  11. Great served over rice or quinoa!

Protein Balls

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2 ripe banannas

1 1/2 cups quick oats

1/2 cup natural peanut butter

1 tbsp chia seeds

2 scoops protein powder

1 tsp cinnamon

1 tsp honey

( dark mini choc chips, almond bits, gogi berries, or any dried berry if you want extras)

*mix all ingredients together in large bowl, roll into 1 inch size balls and set on tray.

*refrigerate for 6-12 hours

*store in fridge, should make about 12-24 balls

 

 

Quinoa Bean Salad

quinoa-bean-salad

1 cup quinoa cooked and cooled

1 can chic peas

1 can black beans

1/4 of 1 red,yellow,orange pepper (or green if you choose) chopped finely

1/2 small onion chopped finely

handful of baby carrots chopped

1 clove garlic chopped

*Mix all ingredients together in large bowl

DRESSING:

1/2 cup white vinegar

1/4 cup olive oil

2 tsp lemon juice

2 dashes of worcestershire sauce

2 tsp spices of your choice ( I used garlic & onion + garlic powder and some dill)

Mix all dressing ingredients in bowl or bottle, drizzle evenly among salad and mix thoroughly. Refrigerate for 8 hours and enjoy.

 

Proats

oats2

Protein packed oatmeal

1/2 cup plain quick outs

1/2 scoop protein powder of choice

cinnamon ( a dash or two)

1 tsp honey

2 tbsp almond milk

Topping Options:

Berries or any fruit

nuts/seeds

granola

dark chocolate chips

peanut butter

nutella