Thursday, September 1, 2016

Mediterranean pork chops

Ingredients: 
- pork chops ( you can either use thick ones, or thin and stack two) 
- 1/2 c Kalamon olives 
- 1 c spinach lettuce 
- 1/2 yellow onion 
- 1/4 Panko crumbs 
- 1/2 c diced mushrooms 
- 1 tsp oregano 
Olive oil 
Feta cheese 


Instructions: 
1. Turn on grill or preheat oven 350' 
2. Begin stuffing mixture by dicing onions and mushrooms, and placing them in olive oil on medium heat. Cook until soft and set aside
3. Dice olives, cut small chunks of spinach. Drizzle same skillet with 1 tsp olive oil, then add oregano, olives, spinach and bread crumbs.

4. Lay pork chops flat on baking sheet and begin scooping stuffing in center.  I used thin chops, so if you are using thicker cuts carefully cut a pocket in the center and stuff. 
5. If using thinner cuts, Carefully place a second chop on top, and press down sides 
6. Bake in oven 10 minutes on each side,depending on thickness. Currently check 
7. Once cooked top with with feta cheese 


Pistachio carrots

Ingredients:
- 1 bag of carrots (any size or shape) 
- 1/2 c pistachios
- 1/3 c grass fed butter 
- 2 tbsp honey 
- 1/2 tsp thyme 
Pinch of salt 




Instructions:
1. Bring water and salt to boil 
2. Add carrots
3. Cook ten minutes or until soft, then drain water 
4. Place pistachios on a baking sheet and bake on 350' for 8-9 minutes (they burn easily so watch over them) 
5. In a small skillet melt butter, and add honey and thyme . Mix together 
6. Pour mixture over carrots, and mix. 
7. Place on dish, and sprinkle with pistachios ( you can chop them smaller if you prefer) 

Tuesday, August 16, 2016

Strawberry oatmeal bars

Ingredients: 
- 1/2 c oats 
- 1/4 c protein peanut butter
- 3 tbsp honey (1 tsp honey for yogurt mix) 
- 1/2 c plain Greek yogurt 
- handful of strawberrys 



Instructions: 
1. Heat up peanut butter until soft 
2. Add honey and mix 
3. Add oats and mix all together 
4. Pour mixture in ice tray or cupcake papers 
5. Place yogurt, strawberries, and honey in container and blend together 
6. Top oats, freeze 2 hours 


Thursday, August 11, 2016

Cilantro chicken with green sauce

Ingredients: 
- chicken breast 
- bundle of cilantro
- 1 tsp of garlic 
- 1 tsp cumin 
- 1 tsp chili pepper 
- 2 limes 
- 1 tsp olive oil 

Sauce: 
- plain Greek yogurt
- 1 avocado (or 1/4 c guacamole) 
- 1/4 c water 
- 1/2 tsp cumin
- 1/2 lime juice 
- bundle of cilantro (you can make this as strong as you want) 
- sprinkle of sea salt 

Instructions: get large bowl or bag and place chicken and all ingredients inside. Shake and let marinate 45 mins to overnight. Lay flat in fridge 

While chicken marinates place all sauce ingredients in blender or bullet and blend till smooth 

When ready, You can either grill chicken or bake it on 375' 


Monday, August 1, 2016

Spaghetti squash lasagna

Ingredients: 
- spaghetti squash 
- 1 lb ground turkey or lean beef 
- low calorie low sugar Tomato sauce (I use heb brand) 
- low fat ricotta cheese 
- Italian mixed cheese 
- 2 cloves garlic 
- 1/2 c yellow onion 
- Italian seasoning 



Instructions: 
1. Preheat oven to 400' cut squash long ways, scoop out seeds, place facedown on baking sheet with a little water. Bake 35-40 mins depending on size 
2. While squash bakes. Make a spaghetti sauce. Place olive or coconut oil in hot skillet, add garlic and onions. 
3. Once onions are translucent, add ground meat and cook. Mixing together. 4. Add in Italian seasoning, and marinara and mix. Cook on low until squash is finished. 
5. Let squash cool and begin to take out insides with a fork. It will look like noodles. 
6. Begin bottom layer of lasagna with I one side of squash. And flatten. 

7. Add ricotta , then meat mixture , then cheese 

8. Repeat until all meat mixture and squash is gone. you can make this in any size baking dish 

 

Monday, July 18, 2016

Korean pork chops

I'm Ingredients: 
- boneless pork chops 
- 1/2 c low sodium soy sauce
- 2 tsp sweet chili sauce 
- 3 tablespoons of honey 
- 2 tsp ginger  
- 2 tsp sesame oil 
- 3 minced garlic cloves 
- green onions 
- olive oil 




Instructions: 
1. Place all ingredients (except pork chops) in bowl. Mix together 
2. Place pork chops in Gallon bag, and poor half of the sauce in. (Save other half for later) 
3. Shake bag and place flat in refrigerator, marinate 4 hours to overnight 
4. Once ready to cook, place skillet on medium heat, drizzle with olive oil until you see small bubbling. 
5, Place park chops in carefully (pour out sauce in bag in sink) Cook 5 minutes on each side (depending on thickness) once you flip it over add the remaining sauce you put aside 

6. Let meat rest before slicing and serving. When serving drizzle with sauce and top off with green onions 

Baked buffalo chicken

Ingredients: 
- 1 cup whole wheat flour 
- 1 packet of ranch seasoning (1/2 packet in flour 1/2 in dip) 
- 2 cups Panko crumbs 
- 1 cup mild low sugar buffalo sauce 
- 1/4 tsp garlic salt 
- chicken breast 



Instructions: 
1. Preheat oven to 400' and lay out low dipping containers. First one: flour and ranch seasoning second: buffalo sauce and sprinkle with garlic seasoning and mix third: Panko crumbs 
2. Spray foil with Cooking spray. Dip chicken in flour mix first, then sauce, then Panko crumbs. Place on baking sheet 
3. Depending on thickness of chicken bake 15-20 mins on each side 

Dipping sauce: plain Greek yogurt with ranch seasoning 

Monday, July 11, 2016

Greek pizza

Ingredients: 
- whole wheat pita 
- hummus 
- spinach lettuce 
- chicken
- olive oil 
- olives 
- cucumber
- garlic seasoning 
- Italian seasoning 
- feta cheese 



Instructions: 
1. Broil oven. Drizzle pita with olive oil and seasonings . Toast 
2. Layer with ingredients beginning with hummus

Tuesday, June 28, 2016

Banana pudding

If anyone is a banana pudding lover like myself... You're welcome. High protein, lower calorie option. 

Ingredients: 
- banana cream Greek yogurt 
- banana
- nilla wafers (under the serving amount ) 

Thursday, April 21, 2016

Panko chicken nuggets

Ingredients: 

- 4-5 chicken breast 
- coconut oil 

First layer: 
- whole wheat flour 
- salt/pepper
Place all in double layer plastic bag, mix together with hand 

Second Layer: 
- 3 eggs 
- 1/3 c dill pickle juice 
- 1 c milk 
Mix with fork 

Third layer: 
- Panko crumbs -half bag 
- 1 packet of French Onion packet 

1. Place ingredients in three separate containers for dipping. (I use a bag for the first layer  and containers for the rest) 
2. Dice chunks of chicken. Place oil in skillet begin to heat
3. Dip and cover chicken in flour mix, then egg mix then Panko mix. 
4. Slowly add chicken to oil 
5. Cook until brown and cooked through 


I use this as my dipping sauce because it's low in calories and sugar, plus it gives it a little kick. 25 calories for 2 tablespoons, 5g sugar, 0 fat g 
* you can find this and the Asian food section at the store