Clean Eating Recipes

F

LIVEFIT FACEBOOK GROUP

LiveFit Recipe Collection

Eat Clean with Variety

Recipes by Group Members

LiveFit Recipe Collection Page 1

Index

Breakfast Page 2

Protein Bars Page 19

Soups and Salads Page 23

Meals Page 40

Desserts Page 106

Cottage Cheese and Yogurt Treats Page 118

Protein Shakes and Smoothies Page 120

Jamie Easons Recipes Page 123

Approved Cleat Eating Food List Page 137

Tips Page 139

Websites Page 142


Breakfast

Ezekiel French Toast with Cinnamon Apples

Ezekiel French toast covered in stewed cinnamon apples with a side scramble! -Vaughn Gordon

Egg White Scramble w/ Veggies and Raspberry Oatmeal

Ingredients/Directions:

Here is what I have for breakfast almost every morning after my work out! So good and super

filling.

6 egg whites, mushrooms, spinach, bell peppers, onions and diced jalapenos.

Oatmeal with almond milk and 1/4 c. berries on the side. Yum!!! -Natalie Hodson

Overnight Oats-No Cooking


You simply put your oats, almond milk, chia seeds (or flax seeds), + cinnamon and a lil vanilla

extract, stir it all together and place it in the fridge overnight.

In the morning, just give it a stir and you have breakfast (DON'T reheat it!). It gets thick and

sooo good. You can add greek yogurt or protein powder for extra protein. :) Julie Stilo


Pumpkin Protein Pancakes

-

Ingredients:

4 scoop Whey Protein Vanilla

1 cup Quick Oats

1 cup Canned Pumpkin

1 1/2 cups All Whites

Directions:

Blend Oats, add protein powder, egg whites and pumpkin blend add water to make desired

batter thickness. Drop onto hot skillet, flip when bubbles form.

2 Pancakes is a serving. I put them in baggies and eat them for a small meal or for breakfast. I

eat them cold and plain and they are delish. You could also stick them in the toaster.

Chia Seeds add no flavor but, add a wonderful texture, similar to poppy seeds! They might be

good made in a lemon muffin or Jamies lemon protein bars-yummo! -Rebekah Underwood

Pinkerton

200 Calories without chia seeds Total Fat 1.4g 2% Saturated Fat 0.2g 1% Cholesterol 0mg 0%

Sodium 236mg 9% Total Carbohydrate 16.4g 5% Dietary Fiber 3.6g 14% Sugars 2g Protein

30g 60%.

French Toast w/ Ezekiel Bread


Ezekiel bread, egg white, almond milk, fresh cinnamon, 5 star blend (anise, nutmeg, cloves,

cinnamon & ginger), a little bit of vanilla. Egg white omelet stuffed with onions & peppers - V's

healthy life-Vanessa Moore


Raspberry Cinnamon Oatmeal

Ingredients:

1/2 c Oats

1 c water

1/3 c cottage cheese

1 egg

cacao nibs if wanted (i added a tablespoon)

1/4 c raspberries

1/2 c strawberries

1/4 tsp baking powder

1/4 tsp cinnamon

I also sprinkled some of my casein in it. -Ashley Adams

Strawberries and Cream Oatmeal Bake

From 75 Ways to Love your Oatmeal by Jenny Grothe

Ingredients:

2 cup old fashioned oats, 1 cup water, 2 egg whites, 1/4 tsp baking powder, 1/2 tsp vanilla,

pinch of salt, sugar sub to taste, 4-5 strawberries sliced, cinnamon to taste, 1-2 Tbsp fat free

half and half (I just used about 1 Tbsp almond milk) pinch of brown sugar.

Directions:

Mix all but last 2 ingredients. Bake @350 for 30 min, once done remove sprinkle with brown

sugar and broil for 2-3 min. Remove and top with almond milk. -Laura Bartlett Barajas


Easy Spinach Egg White Muffins

I make these on the weekend for the week, easy grab and go breakfast or pre-gym energy

boost.

Ingredients:

12 egg whites

16 ounces frozen spinach defrosted

1/2 bag frozen strips of fire roasted peppers and onions

1 t baking powder

salt, pepper, garlic

Bake at 350 for 35 minutes into jumbo muffin pan. -Carolyn Nuckolls

French Toast a la Rice Cake

Ingredients:

2 Rice Cakes, 3 Egg Whites, 1 tbs. Almond Milk, Cinnamon/Nutmeg/Stevia to preference, dash

Salt. Mrs. Butterworth's Sugar Free Maple Syrup

Directions:

Whip all the ingredients together, coat each side, of each cake and they cook super fast so do

not walk away! Enjoy! -Kimberly Britt

Nutrition per Recipe (2 Cakes):

141 Calories 12.5 Protein 18 Carbs.


MICROWAVEABLE Veggie Egg White Omelet


Steam the veggies

Blend the egg whites with the tartar to fluff (add cream de tartar to puff it up more)

Pour egg whites into big bowl.

Dump veggies in. Microwave 4-5 minutes

No mess and very easy! - Jory Rozner Strosberg

Raspberry/Strawberry Cinnamon Oatmeal


Did not have any raspberries so I doubled the strawberries.

Substitute vanilla syrup with a little maple syrup and water, tasted amazing!!

Sprinkle a lot of cinnamon on top also. -Ashley Adams


Healthy French Toast


5 egg whites, 3 Tbsp cream of wheat, 1/4 tsp baking powder and cinnamon...ALMOST tastes

like French toast!!!!!

Topped with unsweetened apple sauce, Stevia and cinnamon! - Kelly Fliller

Cinnamon Chocolate Egg Whites


I know this picture isn't pretty, in fact it looks pretty gross, but just trust me on this one! It

tastes really good! This is how I have been doing my egg whites at night. I have been trying

not to eat cottage cheese for my last meal every night, but I have a hard time doing eggs at

night. I mixed 1/3 scoop of my MRM chocolate whey protein and a whole bunch of cinnamon in

with my eggs while they were cooking (would be good with a dash of almond milk too). After

they were on my plate, I sprinkled a little bit of Truvia on top and more cinnamon. Makes them

taste more like a dessert than egg whites!

I had been doing cottage cheese (either "chocolate" or "pumpkin pie") each night, but am

trying not to eat so much sugar for my last meal (at least a few nights a week) and the fat free

cottage cheese still has 5-6 grams of sugar, so I found this a great way to get the eggs in at

night. - Natalie Hodson


Oatmeal Belgium Waffle


For the pancakes, 1/2 cup oats, 5 eggs whites, 1/2 scoop of vanilla protein powder, 1/2 tsp of

vanilla extract, 1/2 tsp of baking soda, 1tsp of cinnamon. I let it sit for about 5 minutes to

thicken. Then poured it into my Belgium waffle maker.

Add 1 tsp of flax seeds and drizzled sugar free syrup on top! Was very filling and YUMMY!!!! -

DiDonato Mannella

"Healthy" PB&J

Split 1 Tbsp of natural PB and 1 Tbsp of sugar-free raspberry jam over two rice cakes. It was

really good! -Natalie Hodson

Homemade Almond Butter


I just toasted some almonds on a baking sheet for about 15 minutes , flipped half way , threw

them in the blender , once it gets mealy, put 1 tbsp olive oil and blend it until it is smooth-Katie

Rose-Sheppard


Chocolate Oats Blueberry Breakfast!

Ingredients:

1 serving oats

1 heaped tsp cocoa

1 sachet stevia

5 egg whites

50g blueberries/strawberries (only on high calorie days)

Directions:

Mix oats and cocoa with a little water to dissolve. Add egg whites. Mix until combined.

Microwave for 2 minutes (stir occasionally) then add stevia and fruit! I have this every

morning! Yum. -Lindsay Jayne Combrink

Clean Sausage Egg McMuffin

It is an Ezekiel English muffin-food for life brand, with 4 egg whites that I made in a cup to take

the shape of the muffin, and homemade sausage

I just added onion powder, garlic, sage, thyme, cinnamon, and a tiny bit of maple syrup for the

maple flavor and made seven mini patties in the oven.

I didnt measure anything, and I would add more spices next time because they werent as

flavorful as I was hoping...hot sauce would be yummy with peppers/onion in my egg

white...tomorrow maybe! -Amber Hamilton


Clean Breakfast Casserole


* 3 pieces low sodium turkey bacon * 1 small yellow onion chopped * 1 Red bell pepper diced *

1/2 c broccoli* 32 oz. egg whites (in carton) * 1.5 c. non-fat milk * 2 sweet pototoes shredded

* 1 tsp. salt * 1 tsp pepper * 1-2 TBSP dill weed.

Cook turkey bacon in microwave until crispy in between 2 napkins for 1.5- 2 minutes

Saut onion and red pepper until tender in a skillet and set aside.

Mix Egg whites, pepper, salt, milk, dill weed in large bowl then add crumbled up turkey bacon

and veggies.

Place in individual muffin tins and bake at 425 for 30 minutes or until fork comes out clean. ***

SPRAY WELL AS THEY TEND TO STICK EASILY****-Jessica Feezer Cates

Protein Crepe


This has saved me from my cravings!

1/2 scoop of protein powder with 5 eggs whites and cinnamon, whisk and cook like a pancake.

For breakfast (this pic) I add oats and make a blueberry filling by cooking them on the

stove...for bedtime snack I added 1T pb and some SF jam...healthy PB&J! Love it :) -Amber

Hamilton


Banana Nut Cake/Bread

Ingredients:

1.5 c. oat flour

c. stevia

1 tsp. baking powder

1 tsp. baking soda

tsp. salt

3 egg whites

2 scoops BSN Syntha-6 in Vanilla Ice Cream flavor

3 large bananas, mashed

c. almond milk

c. crushed walnuts

Directions:

Preheat oven to 350

Spray a 9 spring form pan or round cake pan with butter flavor non-stick spray.

Combine all ingredients and mix well. Spread batter into pan and bake for 30 min.

Once cool, remove from pan and place onto a dish or cutting board; I cut it into in 8 pie slices.

Came out a little thin but we liked it. -Liliana Ruano

Fruity Egg Whites


5 egg white omelet with 1 small green apple, blueberries, 1 tbsp flaked almonds, cinnamon,

and 1 tsp of agave syrup (not on Jamies approved list). -Vicky Nilsson


Egg White Omelet

Ingredients:

5 egg whites

Veggies - I usually saut onions, mushrooms & tomato in balsamic vinegar. Then boil

some zucchini & cauliflower.

Directions:

Add some of the veggies to the raw egg whites, incorporate.

Spray pan with cooking spray and cook omelet! I usually have lettuce on the side with mine

and add the remaining veggies to it with a bit of balsamic. -Lindsay Jayne Combrink

Cinnamon Swirl Protein French Toast

Ingredients:

2 slices homemade cinnamon swirl protein bread

2 eggs (I used the yolk today)

Directions:

Place the bread slices in the egg and let them soak for about a minute

Spray heated pan/griddle with your favorite cooking spray (i always use olive oil)

Carefully place bread in pan and cook for 3-5mins per side. Drizzle with sugar free syrup. -

Amber Leigh Stewart Eden


OMG I Cannot Believe These are Not Cheat Chocolate

Protein Pancakes

Ingredients:

1/3 c. oat flour

6 egg whites

1-2 tsp baking powder

1/4 tsp salt (necessary to make baking powder react and make pancakes fluffy)

1 Tbsp unsweetened dark chocolate cocoa powder (you can use regular if you don't like

dark chocolate, but I think the dark chocolate makes it taste even better!)

1 packet Truvia

Directions:

Blend all ingredients in a blender for about 60 seconds until well blended. Cook in a pan just

like regular pancakes (this makes two large pancakes or three smaller ones)

For the Syrup:

Mix well together these ingredients in a small bowl. Microwave just before serving.

1/2 scoop vanilla protein (I think MRM tastes the best here)

1 tsp dark chocolate unsweetened cocoa powder

1-2 Tbsp almond milk (I just eyeballed it)

1 Tbsp natural peanut butter (this is optional if you are on a low-calorie day or want to

save your healthy fat for later in the day) SOOOOOOOOO yummy! Here are the

macros: -Natalie Hodson

Pancakes without PB:

Calories: 266

Protein: 37

Carbs: 28

Fat: 3.5

Pancakes with PB:

Calories: 366

Protein: 41.5

Carbs: 31.5

Fat: 11

Protein Pancakes

Ingredients:

5 egg whites, 1/2 cup oats (or oat flour), cinnamon, 1/4 teaspoon baking soda, splash of

vanilla, peanut butter (set aside).

Directions:

Grind the oats first until it is like flour, then add the egg whites, add a little bit of almond and

vanilla extract, and pinch of Stevia.

Melt the peanut butter in the microwave so it would be more like a sauce.

Blueberry Pancakes

Ingredients:

1/2 cup oatmeal

1/2 c eggs

1 scoop of protein

dash of cinnamon

Directions:

In a Magic Bullet combine ingredients.

Pour on medium heat pan and add half cup of whole blueberries on top.

Let cook 5 minutes, flip, and cook for 5 more minutes. Serve plain or w/ favorite topping -Erica

Corcoran


Breakfast Egg White Scramble


5 egg white omelet-turned scramble!

Add grated carrots, tomatoes, 1handful chopped spinach and sweet potato with a bit of salt &

pepper -Vicky Nilsson

Fruit Egg White Scramble

Ingredients:

4 egg whites

1/3 scoop of vanilla whey

1 tsp cocoa

stevia to taste

Directions:

Cooke egg whites with protein and cocoa in a pan.

Remove from heat and add stevia and a few strawberries! Yum!!

Had my standard oats separate but thinking of adding cooking and adding them next time :) -

Lindsay Jayne Combrink


Breakfast Open-Faced Sandwich

Ingredients:

Egg Whites

Mushrooms

Onions

Peppers

Spinach

Cherry Tomatoes

Ezekiel Bread

Directions:

Egg whites "over easy" with sauted mushrooms, onions, peppers, spinach, and cherry

tomatoes on 1 slice Ezekiel toast. Served open face, the toast does not need anything on it! -

Stephanie Whodat-Thompson Lambert

Chocolate Banana Oatmeal

Directions:

Mix 1 tsp Hershey's Special Dark cocoa powder, 1/2 frozen banana sliced, and 1/2 cup gluten-

free oats. Cook according to package directions - Ashley Reese

Protein Doughnuts

Directions/Ingredients: Using JE's chocolate protein bar recipe, these make 18 mini doughnuts. The frosting is 1/3 cup powdered xylitol, 1/2 c yogurt, and 1/4 cup peanut butter. I know that healthy fats arent part of phase one, but one doughnut is only about a gram :)


Oatmeal Banana Bake - one word - heaven!

Makes 4 servings

Ingredients:

2 cups of rolled oats

4 scoops of vanilla whey protein powder

2 tbs ground flaxseed (not required though if you don't have them handy)

1 tsp baking powder

1/4 tsp salt

1 tbsp cinnamon

4 egg whites

1.5 cups unsweetened almond milk

1/4 cup plain Greek yogurt

4 oz applesauce baby food (or unsweetened applesauce)

1/2 cup Stevia in the raw

2 sliced bananas (slices were fairly thin)

Directions:

Mix together wet ingredients - except sliced banana.

Mix together dry ingredients in separate bowl.

Spray a pie pan with non-stick baking spray (you could also use an 8x8 if you wanted)

Line the bottom of a round baking pan with one of the sliced bananas

Mix dry ingredients into wet ingredients - make sure it is distributed evenly.

Pour mixture on top the layer of sliced bananas.

Cover with remaining sliced banana. I had three strawberries left in a container in my fridge

that I had to use or else they were going to go bad so I put those on top too.

Cooked at 375 degrees for 40 minutes (make sure a knife comes out clean in the center....I

wasn't sure how long to cook it for so I originally set my timer at 30 minutes and checked it

every few minutes. In my oven, 40 minutes seemed to do the trick). -Natalie Hodson


Protein Pumpkin Fluff


6oz Vanilla yogurt, canned pumpkin (to taste), 1tbsp sugar free vanilla pudding (not on Jamie's approved foods list though), pumpkin pie spice (to taste) and one scoop protein powder. - Amber Leigh Stewart Eden

Protein Pancakes made with Bakers Cheese

4 egg whites, 1 scoop vanilla whey, 1/4 cup ground oats, cinnamon, a little xylitol and 1/4 cup bakers cheese (not on Jamie's approved foods list). Topped with warmed strawberries. Delicious! -Danielle Maria Morgan


Protein Bars

No Bake Chocolate Applesauce Protein Bars

Ingredients:

2 cups rolled oats

1/2 cup natural nut butter

1 T coconut oil

1 T ground flax seed

4 scoops chocolate protein powder

1/2 cup unsweetened applesauce (add more if mix is too dry)

Directions:

Line an 8 inch square baking dish with parchment paper.

Combine all ingredients in a medium-sized mixing bowl. Use clean hands to mix the ingredients

until they are well blended.

Pour mixture into lined baking dish & smooth with the back of a spoon until even.

Place in freezer for 30 minutes. Remove from the freezer & cut into 6 bars. -Oxygen Magazine,

July 2011.

-Becca Carver

Nutrition:

Cals 330; Fat 16g; Sat fat 4g; Cholesterol 30mg; Sodium 45mg; Carbs 28g; Fiber

6g; Sugar 5g; Protein 22g


Blueberry "Coffee Cake" Protein Bread


I just made a version Jamie's cinnamon swirl bread with blueberries - so good!

I followed the exact same recipe except I cooked it in a loaf pan instead of an 8x8 pan (make

sure to spray non-stick spray in the pan first or your bread will stick!). After I mixed all the

ingredients together in my bowl I added a big handful of blueberries (probably about 1 cup). I

didn't use the Ideal/Cinnamon blend on top, but you could if you wanted! I just sprinkled a

little cinnamon on the top.

I cooked the loaf for 50 minutes at 350, but that might vary a little bit by oven. The cinnamon

swirl bread makes 16 bars, so I cut this loaf into 8 slices and figured 2 slices was the equivalent

of 4 bars. After I cut it up (picture here is not so pretty - sorry!) I actually used the slices to

make French toast (just used egg whites, almond milk, and cinnamon for the batter) and

topped with unsweetened applesauce. Yum!!

This would be a great Sunday morning breakfast for the family or something great to make if

people were coming over. The blueberries made it so moist and you never would have been

able to tell it was a protein bread. -Natalie Hodson

Lemon Protein Muffin Bars


Jamies Lemon Protein Bar recipe baked in muffin tins! See Bodybuilding.com for recipe. Easy

to pop out and the perfect size. -Natalie Richardson


Lower Carb Chocolate Peanut Butter Protein Bars


I tweaked the chocolate protein bar recipe.

Cut the oat flour in half, doubled the protein powder, and swirled in 2 T of natural peanut

butter they are delish-Andrea West Millner

Chocolate Peanut Butter Protein Bars


I was craving something decadent, I found a recipe someone posted yesterday for a modified

chocolate protein bar swirled with natural PB, and I decided to give it a shot.

I followed Jamie's recipe except I used 1/2 cup oat flour, 4 scoops of protein powder, 4 Tbsp

cocoa, 1 Tbsp chocolate PB2, and then swirled with 2 Tbsp natural PB.

Used Xylosweet xylitol as my sweetener and MRM protein.

I plugged the ingredients into the myfitnesspal recipe builder and this is what it came out to

PER SQUARE (recipe makes 16 squares). -Ashley Reese

Calories: 76 Carbs: 11.2 Fat: 1.6 Protein: 6.6 Sugar: 1.9 Fiber: 1.1.


Apple Cinnamon Protein Bars

For the Topping

1/2 granny smith apple, peeled/cored/sliced

1 1/2 tsp cinnamon

1 1/2 tsp xylitol (or other low-cal natural sweetener)

For the cake - Preheat oven to 350 degrees F

1 1/2 c. oat flour

2 scoops vanilla whey protein

powder (I use North Coast Naturals

100% Iso Vanilla Protein Powder)

1/2 c. low-cal natural sweetener

1/4 c. egg whites (2 egg whites)

1/3 c. unsweetened apple sauce

1/4 c. greek yogurt

1/2 c. unsweetened almond milk

1/2 tsp baking soda

1 tbsp cinnamon

1 tsp pure vanilla extract

Directions:

Large bowl -mix oat flour, protein powder, low-cal sweetener, baking soda & 1 tbsp cinnamon

together

Med bowl -mix together egg whites, unsweetened apple sauce, Greek yogurt, unsweetened

almond milk & vanilla extract

Small bowl -mix the 1 1/2 tsp cinnamon with the 1 1/2 tsp xylitol

*Add contents of med bowl into large bowl and mix very well.

*Pour batter into an 8x8 sprayed pan

*Top with sliced apples & then coat with the cinnamon/'sugar' mix.

*Bake for 25-30 min, let cool for 10-15 min before slicing and wrapping. -Sarah Raett

Makes 8 bars - each bar has:

103.5 calories, 1.5g fat, 14g carbohydrates, 9.5g protein


Soups and Salads

Spinach and Pork Salad


Spinach & Pork Salad with garlic powder, ground black pepper, pearl onions, mushrooms and

tomatoes

Dressing:

1 tsp evoo & 1tsp white wine vinegar.

So good!!! Had a cinnamon-swirl protein bar for dessert too. -Sarah Raett

Roasted Asparagus


Here is a good veggie side for all that like asparagus. Super easy too!! Heat oven to 450, wash

your asparagus and lay out on a piece of tinfoil on a baking sheet. Sprinkle with a little EVOO,

and then sprinkle sea salt, black pepper and a little garlic powder. Place in oven for 10min or

until roasted and cooked. If you have the time you can cut up some whole garlic and place on

top which is even better. If youre feeling bad you can also sprinkle a little dash of parmesan

cheese when it comes out of the oven (not Jamie-approved tho) J. ENJOY!! -Curt Soda


Turkey Muffin Salad


I went to prepare my lunch and realized that I was out of precooked chicken ;( So I took 2

turkey muffins and threw those in my chef rival chopper (http://www.usjesco.com/gourmet-

quick-chopper-2000.aspx?AspxAutoDetectCookieSupport=1) with my mix of veggies - broccoli,

celery, red pepper, zucchini, red onion, mushroom spinach and gave it a few spins - then I put

that on a warm skillet and warmed it and added 1 teaspoon reduced sodium soy sauce - tiny bit

for a little flavor - put it on a bed of un-chopped spinach, then scrambled 3 egg whites and

mixed that in with the rest. I would have added my rice with this, but I had to toss it last night

and didn't have any today - so I ate it with a slice of Ezekiel bread and spread a little avocado

on it. I am FULL :) -Toni Cisneros

Chicken Bean Salad


Chicken, Navy Beans, tomatoes, Zucchini and a bit of Tapatio (similar to Tabasco)! Mmmm!

Mighty tasty! I sure do enjoy mixing everything up together. Just thought I'd share my most

recent (and right now favorite) concoction. Yummy! - Cymony Tarin


Shrimp Salad

Post workout salad w/ tomato, cucumber, shrimp, egg, cottage cheese, and black beans. -Jen

Barth

Shrimp and Black Bean Salad

Tonight's Dinner....Spinach, Organic lo sodium black beans, made some guacamole ( thanks

Daria ) Shrimp with Balsamic Vinegar dressing. ;)- Liah Strain

Shrimp/Black Bean Salad


6 oz. shrimp grilled with Mrs. Dash

Place shrimp over a bed of spinach, mushrooms and 3/4 cup organic black beans. Cindy

Malone


Cauliflower Salad

Ingredients:

Cauliflower

Kale

Cilantro

Fresh lemon juice

Ginger

Directions:

Drizzle with olive oil and honey, season with salt and pepper to taste. Combine and enjoy :) -

Michelle Drake Vrolyks

Taco Salad

Use toasted Ezekiel wraps cut into wedges for the chips.

Plain Greek yogurt instead of sour cream. - Laura Bartlett Barajas

Quick stuffed Peppers

Ingredients:

Leftover Turkey muffins

Green chilies (optional)

Bell peppers cut in half

Brown Rice or Quinoa

Spinach, chopped

Tomatoes, chopped

Directions:

In a bowl combine chopped up turkey muffins, rice, spinach, and any other veggie you want.

Mix well. In a baking dish fill each bell pepper half with mixture. Bake covered at 350 degrees

for 30 min. Uncover and bake for 10 min more. Tracy Kaylor


Jicama, Tomato and Black Bean Salad

Ingredients:

3tbs fresh lime juice

1 garlic clove, minced

1/2 cumin

3tbs Extra Virgin Olive Oil

1-15oz can black beans drained & rinsed

1 small jicama, peeled chopped

3tbs Diced red onion

1/4c. Chopped cilantro

Salt and proper to taste

Directions:

Whisk together lime juice garlic and cumin, slowly whisk in olive oil as remaining ingredients

and salt/pepper to taste. -Laura Bartlett Barajas

Mexican Soup

This is what I made tonight with leftover ground chicken taco meat and fresh veggies from my

garden. -Anne Murphy


White Turkey Chili

Ingredients:

1lb white turkey breast, cut into bite size pieces

cup chopped carrots

cup chopped celery

3 14 oz. cans chicken broth or stock

2 16 oz. cans white beans (cannellini or navy), un-drained

1 4 oz. can of green chilies (can use more if you like)

tbs each: cumin, black pepper, and oregano

cup non-fat plain Greek yogurt (optional)

Directions:

Simmer turkey, carrots, and celery in broth for 10 minutes. Once turkey is no longer pink and

vegetables are tender, drain all but one to two cups of liquid from the turkey. Add beans,

chilies, and spices. Simmer on low for 10 more minutes Top with a dollop of Greek yogurt.

Tracy Kaylor

*use low sodium beans if desired


Lean, Mean Chicken n' Bean Chili:

-

Makes 10-1cup servings, each serving without Greek yogurt:

Ingredients:

500-600g extra-lean ground chicken

1/2 large sweet white onion, chopped

4 cloves garlic, finely chopped

1-540mL can mixed bean blend, rinsed & drained

1-540mL can black beans, rinsed & drained

1-796mL can diced tomatoes, do not drain

2 cups celery, chopped

3 leeks, rinsed well & sliced

1 Tbsp xylitol

1 Tbsp chili powder (add more if you like it spicy)

2 tsp cumin

1 tsp salt

2 Tbsp fresh cilantro, chopped

1 cup water

(can also add chilies for added heat but my family doesn't like it very hot & spicy so I

leave them out)

In large bowl add celery, leek, garlic, onion & beans - mix well.

In another bowl add the chicken, xylitol, chili powder, cumin, & salt - mix well.

Place contents of both bowls in Crockpot, add the tomatoes and up to 1 cup extra water - mix

all ingredients together and break up the chicken.

Cook in Crockpot on high heat for about 4 hours.

Add fresh cilantro just before serving and top with a little Greek yogurt.

225 calories, 6.5g fat, 26g carbohydrates, 17g protein


Two Bean and Steak Chili

Ingredients:

3lbs Top Round Steak

3-28oz cans of Organic crushed Tomatos

2- 15.5oz cans Black Beans - rinsed

2- 15.5oz cans Red Kidney Beans - rinsed

1 Large Onion - chopped

1 Red Pepper - Chopped

4-5 cloves Garlic - Chopped

2 Packets McCormick "HOT" Chilli spices -(you can use Mild)

Cumin, Hot Sauce, Cilantro all to your taste

Jalapenos as a topper!

Directions

Cut the Steak into 1/2" small cubes and place in a slow cooker turned on high, put in the

tomatoes, Onion, Red Kidney Beans, Red Pepper, Garlic and spices on top and mix through.

Let this sit on high for 2 hours or until it starts to boil/bubble. Add Black Beans and turn to low

for another 2-3 hrs. Add Cumin, Hot Sauce, or Cilantro to your taste- Curt Soda

Veggie Soup


I filled the pot 1/2way with water. Added 1small can of tomato paste then added loads of

veggies (carrots, celery, broccoli, mushrooms, peppers, etc...until it was filled to the top. Added

spices like cumin, red chili pepper flakes, salt pepper (I like it really spicy). Then lower heat to

simmer for a few hours (covered). -Jory Rozner Strosberg


Chicken and Veggie Crockpot Stew

Ingredients:

6 large chicken breasts, cut in half (so they cook easier)

1 1/2 29-oz. cans of diced tomatoes

1/2 - 2/3 garlic clove, run through garlic press

1/2 celery bunch, chopped 1/4" thick pieces

1 large onion, cut in bigger chunks, rather than diced small

1 - 2 handfuls Mini carrots, cut in half

Cauliflower (optional) - I put in to get more veggies

Basil, Oregano, and Sea salt to taste

Directions:

Pour one can of diced tomatoes in crock pot. Layer chicken breast pieces next, then put garlic

and spices in to taste. I just put enough in until I thought it had lots of flavor. Then dump

veggies on top and pour half of the second tomato can over top. Cover in crock-pot and cook

on high for 3-4 hours, then low heat for the last 1-2 hours. Scoop out and serve with a dollop of

Greek yogurt on top. Enjoy :) -Stacey Reilly Dicks

Beefy Tomato Soup


1.25 lbs beef tenderloin, 8 carrots peeled and sliced, 1/2 large yellow onion diced, 1/2 large can

organic pure tomato, 1 cup low sodium stock (any kind), 1 cup filtered water, 2 tsp whole

black peppercorns, 1 tsp dried oregano, 2 tsp parsley, 4 large garlic cloves sliced paper thin.

Combine all ingredients in a Crock-pot and cook on high with some salt and pepper for 5 hours.

I served over ww elbow pasta. Delish! -Daria McDermott


Moroccan Chili

Ingredients:

1 lb top-round buffalo steak or lean beef stew meat, cut into 1-inch cubes

2 tbsp garlic, minced

2 1/2 cups yellow onion, chopped

1 cup celery, chopped

2 cups carrots, cut into matchsticks

1 tbsp ground cumin

2 tsp dried coriander

1 tsp ground black pepper

1/2 tsp turmeric

1/2 tsp saffron (optional)

1/2 tsp paprika

1/2 tsp ground cayenne pepper (optional)

3 1/2 cups cooked black beans

1 cup frozen peas (no need to thaw)

2 cups tomatoes, chopped

1 bay leaf

1 6-oz jar tomato paste

2 lemons (optional)

Directions:

In a large nonstick pot, cook steak for 2 minutes over medium-high. Add garlic, onion, celery,

carrots and all spices. Cook for 5 minutes. Then add chickpeas, cooking for 2 more minutes.

Turn up heat to high and pour in 4 cups water, corn, tomatoes and bay leaf. Bring to a boil and

stir in tomato paste. Reduce heat to medium and simmer, uncovered, for 30 to 35 minutes,

stirring occasionally, until liquid reduces and chili thickens. Squeeze juice of both lemons into

chili, if desired, and stir. Remove bay leaf before serving. Chili can be stored in refrigerator for 5

days or frozen for 2 to 3 months. -Katie Rose-Sheppard


Chicken Vegetable Soup

Ingredients:

3 baked/grilled chicken breast, diced

or shredded

1 medium cabbage, chopped

3/4 16oz bag of baby carrots,

chopped

12oz bag frozen okra,

1/4 large onion, chopped

2 large celery stalks, chopped

15oz can of crushed or diced

tomatoes

32oz box reduced sodium chicken

broth

Salt, pepper, and chili powder to

taste

Directions:

Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables

are soft. Add chicken and heat thoroughly. Sometimes I add mushrooms, and omit celery

(actually I always omit the celery). This is my favorite homemade soup! -Amber Leigh Stewert

Eden

Pumpkin Turkey Chili

Ingredients:

1 15 oz. can Pumpkin

1 lb Ground Turkey Breast

1 14.5 oz can Diced Tomatoes

1 can Kidney Beans

1 Red Pepper

10 Brussels Sprouts

1/2 Yellow Onion

6 cloves garlic

Pepper, cumin, basil, cinnamon as

desired.

Directions:

Brown Onions and pepper, set aside. Cook Turkey breast through, add remaining ingredients,

adding 1/4 cup water as needed. Bring to a boil, simmer for 30 + minutes. -Kimberly Britt

--> Nutrition: Makes 6 Servings Per Serving- 190.5 cals, 19.25 carbs, 27.5g protein, 2.13g fat


Smoky Chicken Tortilla Soup

Ingredients:

(2) 32-oz boxes low-sodium chicken broth

1 cup water

3 lbs chicken (the recipe calls for chicken tenders, but I had extra shredded chicken I

had made in the Crockpot that I overcooked and had turned out too dry so I used it in

this recipe)

3-6 bay leafs, fresh if available

1 Tbsp EVOO (extra virgin olive oil)

3 medium onions, finely chopped

12-15 garlic cloves, chopped

6 chipotles in adobo, chopped, plus 1-2 tablespoons adobo sauce (whatever is leftover

in can) (I had no idea what this was before I found it in the store, so I took a pic so you

know what to look like - I found it in the Hispanic food aisle)

(3) 14.5-ounce cans crushed fire-roasted tomatoes

(3) 14.5-ounce cans no-salt diced tomatoes

1/2 Food-For-Life Rice Tortilla per serving

1 lime, cut into wedges

(2) 14.5-ounce cans black beans, drained

Chopped fresh cilantro, for garnish

1 red onion, chopped (not pictured)

Directions:

In a large pot add the chicken broth, chicken and bay leaf, if your chicken is not cooked yet,

then you will want to cut up the chicken breast or chicken tenders into 1inch cubes and poach

the chicken for 6-7 minutes.

While the chicken poaches, heat the EVOO in a medium pan over medium-high heat. Add the

onions and garlic to the skillet and cook them for 5 minutes, then stir in the chipotles and

adobo sauce and the tomatoes.


Remove bay leaves (if you want) from the chicken broth. Then add the tomato mixture to the

chicken/chicken broth. Drain black beans then add to soup.

Put oven on Hi Broil. Place 1-2 FFL rice tortillas on a cookie sheet (or just a piece of foil if you

are lazy like me) and cook for 3 minutes on one side, flip and do 3 minutes on the other side.

Once baked, crush the tortilla into about 1-2 inch pieces. Use 1/2 tortilla per serving (or omit if

watching carbs).

Place a pile of crushed tortilla chips in the bottom of each soup bowl. Ladle the hot soup down

over the top.

Pass bowls of lime, red onions and cilantro to finish the soup. You could even sub a dollop of

Greek yogurt for sour cream on top if you wanted.

Each 1.5-cup serving has appx. 6 oz chicken, 10.9 oz tomatoes, 1/2 FFL rice tortilla (if desired),

2.4oz black beans, 8 oz chicken broth, 1/4 tsp EVOO, onions, garlic, cilantro, lime juice,

chipotles.

NOTE** This dish turns out a little on the spicy side. If you don't like spicy food I would just

omit the extra adobo sauce. If you REALLY don't like spicy food I would omit both the chipotles

and adobo sauce.

************************************

Here are the macros: 1.5 cup serving (this is without the tortilla or beans - if you add the beans

I have just been adding 2.4oz goya black beans in my calorie counter and 1/2 FFL rice tortilla)

http://www.livestrong.com/recipes/smoky-chicken-tortilla-soup-beans-rice-tortilla-add-sep-item/

Calories: 192

Protein: 22.25

Carbs: 16.4

Fat: 3.8

If you make it without the beans, the carbs are all veggie carbs. So, if I eat it with beans and

with tortilla I just add those as separate items. If you have the beans, just add about 2.4 oz

black beans to each serving (54 calories, .3 fat, 11.4 carbs, 4.2 protein). If you add the tortilla

just add 1/2 FFL tortilla (65 calories, 1.3 fat, 12 carbs, 1 protein). Hope that helps! -Natalie

Hodson


Slow Cooker Turkey Chili

Prep time: 15 min Cook time: 8 hrs

Ingredients:

1 lbs. ground turkey

tsp. oregano

tsp. ground black pepper

tsp. hot pepper sauce

c. diced onion

c. diced celery

c. diced green bell pepper

2 garlic cloves, minced

2 -10.75 oz cans tomato puree

1 (15 oz.) can kidney beans

1 (15 oz.) can cannelloni beans w/liquid

1 (15 oz.) can black beans (not in the original recipe but I add them)

tsp. chili powder

tsp. dried parsley

1 tsp. salt

tsp. dried basil

Directions:

Place meat in skillet and cook until brown. Drain any excess fat. Place meat in a slow cooker

and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans and cannelloni

beans. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper

sauce. Cover and cook for 8 hours on Low.

NOTE: This is a recipe I found a long time ago. Ive tweaked it for my diet likes and/or needs. It calls for 1 lb. of ground beef but I

use 2 lbs. of turkey. I dont like celery so I omit it. Instead of hot pepper sauce I use peppers from my home and sometimes I omit

the chili powder as well. Oftentimes Im out of parsley and basil so I dont use them. I also rinse all the beans and dont add the salt

in order to reduce the sodium. Lastly, I put the garlic, onion, bell pepper, tomato puree, and seasonings in a blender then add to

the slow cooker. Even with these slight changes, it comes out great. -Liliana Ruano

Nutritional Facts (for original recipe)

Calories 276

Total fat 7.5 g

Cholesterol 34 mg

Sodium 1107 mg

Carbohydrates 33.3

Dietary fiber 11.3 g

Protein 18.9 g

Chicken Veggie Soup

It may not LOOK very appetizing but I think it tastes delicious! I haven't put portion sizes and

all the vegetables are free so I've included all the ingredients and you can make it to your

preference! With the cooking method, I use water to cook everything but you can also cook

with balsamic vinegar!

Ingredients:

Broccoli

Cauliflower

Baby Marrow (I think its Zucchini in the US)

Green Beans

Mushrooms

Onion

Portion of Chicken

Spices

Directions:

Cook onions and mushrooms in a nonstick pan. Boil remaining vegetables together in a large

pot. Cook chicken with spices in a nonstick pan. Once broccoli is cooked, remove majority and

add to a blender/food processor. Blend until smooth and then add pured mixture, cooked

mushrooms/onions and chicken pieces to vegetable pot (turns BRIGHT green). Add spices, salt

and pepper to taste and that's my version of a very healthy chicken vegetable soup!

Oh and for those who have never tried it, the pured broccoli acts as a thickening agent so it's

not just chicken and veggies with water! I find it does the job perfectly :) For one person I'd

say: Half a small onion, 1 cup mushrooms, big floret of broccoli, 1 baby marrow (zucchini), 1/2

cup green beans, small floret cauliflower. It may be too much to start off with but play it by ear

:) -Lindsay Jayne Combrink


Potato and Leek Soup


Slice the white parts and light green only parts of 3 leeks into semi circles. Place them into a large bowl with water to rinse them of any dirt, drain.

Peel and dice 4 yukon gold potatoes into large uniform sized pieces, set aside. In a soup pot or dutch oven heat 1 tablespoon of olive oil. Add leeks and saute for 5 minutes until soft. Season with salt and pepper. Add potatoes and cover with 3 cups of low sodium vegetable stock or chicken broth and one cup of water and bring to a boil. Reduce heat to medium and keep an eye on the doneness of the potatoes, about 10 minutes.

When cooked through add 2 cups of low fat milk (I used skim). More salt and pepper. Break out the blender. CEM says to puree only 2 cups, that's not traditional and if you don't puree it all, it won't look anything like it does in the picture. Not theirs or mine!

Using a slotted spoon, transfer about a cup of potatoes at a time to your blender, puree but be careful as hot liquids will pop the lid right off of your blender, it's science, that steam wants out, so pulse it - gently and carefully returning each batch to the pot until not a potato is left unprocessed. I'd say it took a total of 6 or 7 trips to the blender in all.

As you go, the soup will thicken with each batch pureed. Keep the heat on low and once it's all done, let it simmer on low for another 10 minutes, stirring occasionally. This will thicken it up.

We each had a small bowl of this, his with Organic Valley reduced fat cheddar and mine with almond cheese. Just a sprinkle on top of each bowl with some fresh cracked pepper and sea salt. It was great, but soups need salt, so this is a carb filled treat that may spike up the sodium. Definitely for a high-carb day! -Daria McDermott


Chicken Bean-less Chili

Ingredients:

2 Boneless skinless chicken breast chopped in food processor and browned 5 Tomatoes Diced One Green Pepper 1/2 Onion 2 Cups red cabbage 3 Garlic Cloves 1 Can reduced salt tomato sauce

Directions:

All into a crock pot and serve made approximately 4- 1cup servings :) -Lindsay Emerick Bruce

Total Batch= 497 Calories and 28.5 grams of Carbs


Meals

Chicken Tacos

Ingredients

1 lb. Organic Chicken Breast | Quartered

1 Small Yellow Onion

1 Plum Tomato

1 Can of Organic Black Beans

1 Cup of Low Sodium Organic Chicken or Vegetable Stock (OR Water if not using stock)

Hot Mexican-Style Chili Powder (McCormick's)

Regular Chili Powder

Garlic Powder

2 La'Tortilla Factory Tortillas (OR Ezekiel Brand)

1 Large Ripe Avocado

Directions:

Coat chicken with chili powder on one side and Mexican chili powder and garlic on the other.

While a pan heats that has been coated with cooking spray, dice onion.

Add onion to pan and cook 2-3 minutes while dicing

Add chicken to pan and sear until brown on both sides.

Add beans, tomato and chicken stock, cover and lower heat.

While chicken continues to cook through, use a pizza cutter to slice 2 tortillas into quarters.

Heat a small pan on high with a light coat of cooking spray and pop slices into pan, sprinkle

with chili powder and salt. Flip and cook until toasty and crisp.

MAGIC AVOCADO! Using a melon-baller, scoop small balls of avocado and add to chicken pan.

Heat on high for one minute to bring the stock up to a bubble.

Plate 'chips' around platter and serve chicken in the middle. Feel free to add shredded organic

jack or cheddar cheese (to everyone elses cheese is not on Jamies list of approved foods). --

-Daria McDermott


Salsa Chicken


My favorite meal that works for the whole week is salsa chicken. Put 6 chicken breasts in

Crockpot with 2 small cans of no salt tomato sauce and a 16 oz low sodium salsa. Cook on

Sunday and you can use it all week for tacos, salads and much more. This works well with

adding reduced sodium chicken broth. and seasonings as well. You get nicely seasoned,

shredded chicken that goes with everything!! Erica Corcoran

OTHER VARIATIONS: Cook chicken in Crockpot with a jar of fresh organic salsa and then shred

the chicken when done cooking. Serve on sprouted tortillas w/ avocado & peppers for dinner,

YUM! You could also add a can or two of drained and rinsed black beans. I typically use 1 can

of beans to 3 chicken breasts. Beans are considered a starch so if you served a few veggies on

the side you would have a complete meal with the chicken, beans, and veggies. -Natalie

Hodson


Eat Clean Pizza Recipe

Ingredients/Directions: ~ And it's good~ :) Even my Non-clean-eating friends like it! ;) Hope you do too~ Make "crust" using these ingredients: Ground chicken breast (16oz. package), Italian seasoning, Extra Basil, Garlic, 2 egg whites, 1/2 c oats, - flatten on a pizza stone/cookie sheet or 9x13 pan ~ Bake @ 350 for 20 min. - take out and Add one cup tomato/spaghetti sauce (homemade or organic) ~ Add one cup FF/or LF Cottage cheese and spread evenly ~ add toppings of your choice and bake for 10 min. @ 400f ~ or until desired meltiness of cheese ~ Created by Toni Cisneros ;) Slice into 8ths (I usually do 16th's - so 2 pieces = 1 serving ;) (calories are calculated without additional toppings) Servings 8 ~ Cal per serving 144, Carbs 6g, ~ fat 5g, Protein ~ 17g


English Muffin Mini Pizzas


Food for Life Ezekiel English muffins with homemade pizza sauce (used organic tomato sauce),

bell peppers, etc! So yummy! Bake at 350 for maybe 8 minutes or so. The cool part is- you can

use whatever veggies you have! Mushrooms and bell peppers would go great with it! Just

make sure that you eat some sort of protein with this on this side and use FF cheese or omit

altogether. -Meghan Winward

Whole Wheat Pasta with Asparagus and Sun Dried

Tomatoes


Turkey, asparagus, sundried tomato and whole wheat pasta dish! I pulled out a good portion of

the pasta from my serving but a great meal that both my family and I were able to eat! -

Suzanne Riley


Stuffed Bell Peppers

Ingredients:

1 lb lean bison

1c. gluten free oats

1 whole egg and 3 egg whites

2 Tbsp Italian Seasoning

2 Tbsp Classico Roasted Garlic Tomato Sauce

2 tsp garlic powder

2 Tbsp chopped garlic

1 tsp sea salt

Directions:

Mix all ingredients above well. 3 bell peppers washed/cleaned out and cut in half. Stuff with

above mix. Top with a heaping tablespoon of Classico sauce and then sprinkle with parmesan

cheese. Bake at 350 for 45 min. -Michelle LeSeuer

So Fresh and So Clean Mexican Dream!


These are technically just chicken nachos! The chips are food for life brand tortillas cut into

triangles and baked on a cookie sheet @ 450 until lightly browned. The rest is just chicken,

homemade pico de gallo, black beans, half of an avocado and one spoonful of plain Greek

yogurt. This plate was def enough for two people if you use two tortillas. Yum! -Cherie Robar


Shepherds Pie


Peel and dice 4 average size yukon gold potatoes (CEM also uses cauliflower but I didn't want to go too untraditional), boil water, cook spuds for 8-10 minutes or until tender, drain and set aside.

Dice one small onion, peel and dice 4 carrots and chop up 3 gloves of garlic. Defrost 1 cup of frozen peas. In a pan, saute 1 lb. of lean turkey (or bison as CEM calls for) with onions and garlic and carrots. TIP: If you can boil the carrots for a few minutes, do and then add to the pan with the cooked up turkey, onions and garlic.

Cook just until meat is no longer pink, set aside. Rice your potatoes or mash them up with a potato masher. Add 1/2 cup of whatever milk you use (I used skim, almond wasn't gonna cut it) and some salt and pepper, I also added a teaspoon of olive oil so that they have a little fat to brown better.

In another pan, preferably a standard pan - NOT a non stick (I'm totally winning my own contest as far as dishes go) heat up 2 tablespoons of olive oil, add 2 tablespoons of flour (I used spelt) and stir well to start a roux for gravy. I added 1 cup of low sodium vegetable stock, you can use beef or chicken, I don't think it matters, slowly while stirring to incorporate it into the gravy base of flour and oil.

Add 1 tablespoon worcestershire sauce to the gravy. TIP: this is what CEM called for though I have to admit next time I'm doubling this gravy or subbing it for a clean canned variety as I'm sure there's one out there, it just wasn't gravy-d up enough for me.

Pour turkey into a baking dish, cover with gravy and peas, season with salt and pepper. Put mashed potatoes over top and use the back of a spoon to evenly distribute them. Take a fork and make it pretty by scraping diagonally in one direction, then diagonally in the other. Sprinkle with parsley and give the top a quick mist of olive oil or cooking spray.

Into a preheated 375 oven for 40 minutes, middle rack. Broil momentarily to get a little extra crusty texture.

This recipe claimed to serve 8. It served me one cup sized serving and he ate the rest. All of it. So, warning, you may want to double this if you're feeding a family! From @Daria McDermott


Veggie Pizza with an Egg White Crust

Feel free to change the veggies, seasonings or add meat.

Ingredients:

3 egg whites

1 whole egg (I personally need the fat, but feel free to omit the yolk and use whites

only)

1 tbsp water

Your preferred seasonings..basil, oregano, Italian, dashes of each (I used what I

like.pepper, turmeric, ginger, cayenne)

1 tbsp (or 13g) of chopped red pepper

2 tbsp of chopped zucchini

1/3 cup (10g) of chopped kale

2 tbsp chopped mushrooms (I used shiitake, 10g)

One small seed tomato (39g) cut into 5 slices

cup of dry curd cottage cheese (it has next to 0 sodium and no fat & loaded with

protein) or you can use FF cottage cheese as is or rinse.your choice on what YOUR

goals are

2 tbsp of salsa

Cilantro, chopped.optional

Directions:

Set oven to broil

Crack eggs, add water & seasonings in a bowl, scramble and set aside

In a small bowl mix salsa and cottage cheese together

In a lightly sprayed (oven/broil proof) 10skillet, place all the veggies EXCEPT the TOMATOES

and cook until desired tenderness or if you like them raw skip this step.

Remove veggies and place in a bowl, set aside. Lower the heat on the stovetop to med/low and

pour the egg mixture in & let it set for 30-60sec. Place the sliced tomatoes on top of the eggs,

followed by the veggies, spreading it to cover the whole pizza. Turn off stovetop

Using a tsp drop the salsa/cc mixture randomly on top followed by sprinkling the cilantro (you

want the eggs to be set on the edges but not the middle)

Place in the oven & cook for about 5-8min.until the eggs have cooked all the way through.

Carefully remove on to a plate and cut into wedgesEnjoy! Jenniver 'Lange' Bower

Nutrition: Calories: 171,Fat: 5.2g, Carbs: 9.1g, Protein: 22.7g


Pork Loin Roast, Black Bean, Peppers, and Rice Buffet

I made this last night and it was great for company. It was great because it could be either low carb or high and please everyone! Ingredients/Directions: Veggies -I cut up red, yellow, and green peppers, zucchini, onions, and mushrooms. I put these in a large bowl and poured on about 1/8-1/4 C of balsamic vinegar and mixed well. In a hot skillet I sauted them until soft but crisp, add salt and pepper to taste. Protein - In a crock-pot, I cooked a pork lion roast all day, with a bit of garlic salt and pepper. Black beans - Clean, rinse and drain dry black beans, cook in a crock-pot on low for about 5 hours, season as you like (I like garlic salt). Guacamole - Smashed avocados with limejuice and salsa. Steamed short grain gluten free brown rice. Also had whole grain tortillas for those who wanted it fajita style. Would also be great over a bed of lettuce or chopped cabbage! Tracy Kaylor


Spicy Garlic Tilapia

I got this from Vanessa Tib's website (http://vanessatib.com/) and changed a few small things.

This is the best tilapia I have ever had!!!

Ingredients:

2 medium size tilapia filets (when I weighed these raw mine were 3.5 ounces each so

probably about 6 ounces after cooked?)

1.5 tsp garlic powder (fresh garlic would have probably tasted way better but I was out)

1 teaspoon of extra virgin olive oil (optional)

1 teaspoon of black ground Pepper

1 teaspoon of chili powder

1 limes juice

1 teaspoon of oregano powder

1/2 teaspoon of Paprika powder

2 teaspoons of lite low-sodium Soy Sauce

Directions:

In a bowl mix all ingredients together (except tilapia). Mix well with a fork. Dip the tilapia in the

mixture on both sides of the fish. Most of the mixture won't stick. I put the fish on a plate and

then poured the rest of the marinade on the fish (used a rubber spatula to scrape out all the

yummy herbs). Keep in the fridge to marinate for at least 30 minutes (more if possible).

I baked the tilapia the same way Jamie does her fish in foil. I put some asparagus to steam on

top. Cook in the oven for 15-20 mins at 350 degrees. I served with brown rice and then poured

the leftover marinade over the rice for flavor. -Natalie Hodson


Spinoccoli Muffins


If you're looking for a new spin on the turkey muffins/meatballs, these came out awesome.

Calling them Spinoccoli Muffins (yes, after the famed Uno's Pizzeria Pie).

Use 1 lb 99% lean turkey, 1 cup of frozen spinach and 1 cup of frozen broccoli cuts defrosted

and chopped finely (I used a santoku knife to make sure everything was very small, they

drained any water), 1 half of a yellow onion diced finely, 4 garlic cloves smashed and chopped

up, salt, pepper, 1 tsp each dried basil, parsley, red pepper flakes, 2 large egg whites.

Mix it up with your hands and drop into muffin pan (came out with 11). This is my new favorite!

-Daria McDermott

Salsa Burger


I bought natural 96% lean beef at Trader Joe's. 1 lb. beef, 3 heaping dinnerware tablespoons

(bigger than a measuring spoon) of salsa, 1 tsp each dried mustard, cumin, chili powder, 7

splashes of worschestire sauce, 1/3 cup quick cooking oats, salt and pepper to taste.

I cooked them medium since the meat isn't as fatty and hooked 'his' up with some cheddar

cheese. Served mine as shown on a pita with tomato, red onion and broccoli slaw. -Daria

McDermott


Portabella Mushroom and Pesto Sauce

Ingredients:

4 portabella mushrooms

1 red pepper

2 1/2 cups or more of spinach

2 kale leaves

Olive oil

garlic powder or fresh garlic

For Pesto:

1/2 cup of cashew or almonds

2 cups of fresh parsley

1 cup of basil

garlic powder

1/2 cup (or less depending what you like)olive oil

1Tbsp of low sodium soy sauce or red wine vinegar or even just plain water would work

Directions:

Veggies:

Brush the mushrooms with garlic and olive oil. BBQ or bake the 4 Portobello mushrooms.

Sautee the spinach and kale with garlic and olive oil. BBQ or bake the pepper in pieces with

some garlic and olive oil.

Pesto:

Soak the nuts for 1-2 hours in water to make them softer. Rinse the nuts. Place the nuts,

parsley and basil in a blender or food processor and pulse. Keep it chunky.

Add the oil, garlic and low sodium soy sauce (water) to the nut mixture and blend. Again, keep

it chunky.

Place a mushroom on a plate. Put the spinach and kale mixture on top. Place the peppers over

the spinach and kale. Top with the pesto. -Jennifer Karren Lee


Portobello Burger

They are great because they have a meaty texture! And they taste amazing!

Ingredients:

4 portabella mushrooms

Olive oil

garlic powder

Buns

4 lettuce leaves

Avocado-tomato dressing (makes approx.2 cups)

2 avocados

2 generous handfuls of cherry tomatoes

1 handful of fresh parsley

2 fresh basil leaves

1 Tbsp (approx.) of garlic powder

salt and pepper to taste

optional: fresh cilantro or dried spices

Garnish options:

pickles

mustard

saut/grilled/raw: peppers, onions, zucchini, tomatoes etc.

Directions:

Brush the garlic and olive oil on both sides of each mushroom. Grill on the BBQ or on the stove.

For the dressing, blend all the ingredients in a blender or food processor. Don't over blend you

want it to be chunky

Place 2 portabella mushrooms one on top of each other on a lettuce leaf. Garnish with

avocado/tomato dressing and optional garnishing. Place other lettuce leaf on top.

Enjoy with a knife and fork! -Jennifer Karren Lee


Southwest Turkey Meatball Skillet (from Eating Clean

Magazine)

Ingredients:

1 pound ground turkey

2 egg whites

1/4 cup ww bread crumbs

1/4 tsp sea salt

1/4 tsp pepper

2 tsp olive oil

1 cup frozen corn

1 15oz black beans drained and rinsed well

2 cups diced vine ripened tomatoes

1/2 cup low sodium chicken broth

1 tbsp lime juice

1 tsp cumin

1/4 cup chopped cilantro

Directions:

In large bowl combine turkey, egg white, bread crumbs, salt pepper, mix well. Shape in 16

meatballs golf ball sizes In large skillet, heat oil, add meatballs cook 3-5 minutes, turning

frequently, until all sides are brown. Add corn, beans, tomatoes, broth, lime juice, cumin, and

mix well. Reduce heat to medium, partially cover and cook for an additional 3-5 minutes, until

meatballs are cook. Stir in cilantro and serve. -Jennifer Neuner-Arena


Crockpot Curry Chicken

Ingredients:

1 can of tomato paste (6oz)

2 cups water

8-9 cloves of garlic, crushed

4 Tbsp yellow curry

2 Tbsp fresh ginger, grated and peeled

2 tsp cumin

2 onions, chopped

4-5 lbs chicken breast

Directions:

Whisk first six ingredients together in the bottom of the Crockpot. Trim off any fat and tendons

from the breasts and put them in there. Cover the chicken with the curry sauce then throw the

onions on top. Cook for 3-4 hours on high or 7-8 hours on low.

Eat throughout week in lettuce wraps or served over brown rice or broccoli.

A few things...some people might think it needs salt I just didn't add any because I am trying to

watch my salt these last few weeks. It is a tiny bit spicy because of the ginger. Also, make sure

you pour a lot of the liquid in the crock pot on the chicken while you are eating it - it makes it

taste a lot better. Garnishing with scallions or chives at the end will taste yummy too!- Natalie

Hodson

When I put it into livestrong.com this is what I got for 6oz of chicken:

cal: 207

fat: 1.6g

carb: 5.6g

protein: 40g

http://www.livestrong.com/recipes/curry-crockpot-chicken/


Stuffed Mushroom Frittata Bites


I placed one in each cup of a mini muffin pan stems removed. In a bowl mix two large egg

whites, 1/3 cup low fat cottage cheese, 1 teaspoon each-garlic powder, dried basil, parsley. A

pinch of red pepper flakes. Stir well. Spoon over each mushroom. Season with sea salt, fresh

pepper. Sprinkle a dash of grated Parmesan on top of each shroom. Bake at 375 for 15

minutes, the broil on high for one minute or until tips are bubbling. These are delish little low

carb snacks! - Daria McDermott http://dariamcdermott.com/recipes/mushroom-frittata-

bites.html

Slow Cooker Beef Stew for Two


One Cup Beef Stew for Two: put into a slow cooker in this order...1 cup diced onion, 1.25lb

beef stew meat, 1 cup parsnips diced moon shaped, 1 cup carrots diced, 1 cup peas, 2 Yukon

gold potatoes peeled and diced into 1 inch cubes, salt, pepper, a teaspoon of ground coriander,

1 tablespoon tomato paste, 3/4 cup beef stock, 4 whole cloves of garlic.

Cook on high for 5-6 hours. Yum! This is a really good phase I meal or phase II lunch, you

could totally omit the spuds though as they arent on the approved foods list. It's so good! -

Daria McDermott http://dariamcdermott.com/recipes/one-cup-slow-cooker-beef-stew-for-

two.html


Stuffed Peppers


Steam the pepper so they are soft

Sauce:

4 cloves garlic

Red pepper flakes (to your taste)

1 can crushed tomatoes

1 onion diced

Oregano (to taste)

Parsley (to taste) Cook onions and garlic in some olive oil for about 5 minutes add the

rest and simmer

Stuffing:

1-2lbs ground turkey (depending how meaty you like it)

2 cups cooked brown rice

1/2 diced onion

Garlic powder (to taste) Brown turkey, add rice and 1 cup sauce, stuff peppers, if there's left

over stuffing, sprinkle in casserole dish, cover peppers with remaining sauce, cover with foil,

bake at 400 til bubbly an peppers are fork tender...enjoy!!! -Jennifer Neuner-Arena

Chicken Salsa Verde


1 lb chicken, I jar Trader Joes salsa verde, half an onion, cherry tomatoes, corn and black

beans served with avocado and oops burnt 'tortillas' -Daria McDermott


Clean Shepherds Pie

Ingredients:

1 onion, diced

2 carrots, diced

2 stalks celery, diced

2 cloves garlic, crushed

freshly ground black pepper

1 small can organic tomato paste

2 pounds extra lean ground turkey

2 tablespoons Worcestershire sauce

1/2 cup low sodium chicken broth

stock

1 1/2 cups garden peas

Mashed cauliflower

Directions

Preheat oven at 400 degrees F. Saut onions, carrots, celery and garlic until tender for about 7

to 10 minutes. Season with salt and pepper. Once the vegetables have softened and start to

brown a little add the tomato paste and mix evenly. Add the ground turkey and cook until it is

no longer pink about 10 minutes. Add the Worcestershire sauce and chicken broth. Season with

pepper, to taste. Cook and simmer for another 10 minutes. Mix in peas. Transfer mixture to an

oven-proof baking dish and spread evenly. Place mashed cauliflower on top of ground turkey

mixture and spread out evenly. Place the dish into the preheated oven and cook until browned

about 20 minutes. Spoon out the shepherd's pie and serve. -Andriani Buck

Sweet Potato Topping

Measure out 4oz sweet potato and I like to eat mine with this on top. Mix 1 Tbsp Fage Greek

yogurt with 1 packet truvia and some cinnamon. Tastes like a treat!

I keep a small container with this mixture in the fridge at all times so all I have to do is grab

one Tbsp scoop and go. -Natalie Hodson


Cooked & Riced Cauliflower

Ingredients:

1 package (about 12 oz.) almond cheese

4 egg whites beaten

2 teaspoon dried oregano

1 teaspoon crushed garlic

1 teaspoon garlic salt

1 teaspoon basil

olive oil (optional)

10 oz. no sodium added tomato sauce (I added basil, pepper, and garlic salt to this as

well)

Toppings:

I used tomatoes, mushrooms, onions, peppers, ground lean chicken, and almond cheese. To

"rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and

chop the florets into chunks. Microwave (semi-covered) for about ten minutes. Mash with a fork

until the cauliflower is about the texture of rice. (If you have a great food processor, you can

chop the cauliflower prior to heating it in the microwave).

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together about 3 cups cauliflower, 4 egg whites and almond cheese

(save some cheese for toppings). Add oregano, crushed garlic, garlic salt, and basil stir.

Transfer to the cookie sheet, and using your hands or a fork, pat out into cookie sheet.

Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes. (Check often for burning)

Remove from oven.

To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until

cheese is melted (approximately 3-4 minutes).

*Note: Toppings need to be precooked since you are only broiling for a few minutes. -Lauren

Marie Sanderson


Cilantro Lime Chicken with Avocado Salsa

Ingredients:

2 heaping Tbsp fresh cilantro, chopped

3 Tbsp lime juice (~2 limes)

1.5 tsp olive oil

4 6-oz chicken breasts

Combine all ingredients and marinate several hours.

BBQ until done (I baked mine tonight because I was too lazy to heat up the grill).

For the Salsa:

1 cup chopped tomato (~1 1 lg tomato)

2-4 Tbsp chopped onion

2 tsp lime juice (3/4 of a lime)

1/8 t pepper

1 avocado, peeled and chopped

Directions:

Scoop onto chicken before serving.

If you were watching your calories or healthy fats for the day you could omit the avocado and it

would still be really good!

I make this salsa in a huge batch and keep a big bowl of it in my fridge and eat it for my lunch

and small meals throughout the week.

I grill all my chicken on Sunday and keep it in the fridge then just pop it in the microwave for

my meal or eat it cold. -Natalie Hodson


Eggplant Lasagna

Ingredients:

2 eggplants

1 1/2 pounds extra

lean ground turkey

2 can diced

tomatoes

1 can tomato sauce

1 can green chilies

1 tsbp chili powder

1 tbsp garlic

1 large onion

2 tbsp wheat flour

1 to 1/2 cup

almond milk

1 tbsp sunflower oil

(or any oil)

dash nutmeg

about 2 cups Fat

free cottage cheese

1 cup spinach

Directions: Preheat oven to 450

Peel and cut the ends off two eggplants and cut the Eggplant into thin slices lengthwise.

Lightly spray some cookie sheets- lightly brush on some oil or you can spray the eggplant as

well. Then place the eggplants in the oven- cook for 5 minutes, flip over, and than five minutes

more. (When the eggplant is done, reduce heat to 350).

For the Sauce:

2 cans diced tomatoes

1 can green chilies

1 can tomato sauce

Add in spices (excluding Onion and garlic). Cook up to a boil, and then put on simmer. Spray

another pan lightly with Pam and add about 1 tbsp minced garlic and 1 large chopped onion.

Then add the ground turkey and cook until no longer pink. Boil/Steam/ the spinach and add to

the sauce. Simmer sauce for about 10 minutes.

Create your 'Cream' Sauce -Add 1 tbsp oil to a small saucepan and 2 tbsp wheat flour. Blend together and make a 'paste', Then

add about 1-1 1/2 cups almond milk and a dash of nutmeg. Cook on low heat until sauce thickens.

Now its time to layer!

In a 13X9 pan add a bottom layer of eggplant 'noodles', followed by half of the cream sauce.

Than the Turkey/Sauce mixture, followed by the Cottage Cheese (just like Ricotta!) Repeat this

layering one more time- Eggplant, cream sauce, tomato-turkey sauce, and cottage cheese. Add

one last layer of Eggplant noodles.

Place in the oven for 30-35 minutes at 350. -Tabatha Unger


Healthy Pizza!

Ezekiel tortilla topped with layer of Greek yogurt for "sauce" and generous spices of garlic, basil,

oregano. Added layer of lean ground beef and sauted peppers and squash. Bake for 8-10 min

at 400. I ate with a scoop of Greek yogurt on the side which I dipped my fork into before each

bite. Served with side salad :) -Stacey Reilly Dicks

Easy Peasy Meatloaf

Ingredients:

99% Lean Ground Meat (16-20 oz I use turkey most often, can be substituted with

99% lean chicken or beef).

Vegetables (Celery is my #1 for this Id also suggest onions, carrots, broccoli,

cabbage.)

Egg Whites (2)

Spices (Salt & Pepper in mix / Salt, pepper, paprika, chili powder on top. Id also suggest

garlic or garlic powder & italian seasonings.)

Directions:

Preheat oven to 375 F.

Mix ground meat, vegetables, egg whites, and spices for mix, form into loaf shape on bake-

safe pan.

Season with spices on top. Cook for 15-20 min. covered (time may differ).

Enjoy! YUMM! (Can enjoy plain, with tomato sauce, or mustard.) Recipe from Vanilla bean -

Stacey Reilly Dicks


Curry Chicken Wrap

Ingredients (makes about 5 servings):

2lb chicken breast

1 Tbsp low-sodium soy sauce

1/3 cup low-sodium chicken broth

Yellow curry powder (probably about 3 Tbsp or so)

Black powder (to taste)

5 Roma tomatoes (1 per serving), diced

15 romaine lettuce leaves (3 per serving)

For the Dressing:

1 cup Fage 0% Greek yogurt

2 Truvia packets

15-20 mint leaves, hand torn or chopped

First I cut three large chicken breasts into strips (cut the fatty part off first). Then in a frying

pan add the soy sauce and chicken broth. Let it heat up on medium heat for about a minute.

Then add about half of the chicken strips. Once you have added the chicken strips generously

sprinkle yellow curry powder and pepper all over one side. Allow to cook about 2-3 minutes on

the first side. Using a fork, flip each piece of chicken and allow the other side to cook 2-3

minutes. Check the chicken after the second side has cooked 2-3 minutes and re-flip if chicken

isn't cooked through. Once the first batch is done do the same thing with the second half of

the chicken, but you can use the same liquid you used in the first batch.

Dressing -In a small bowl mix together the yogurt, Truvia, and mint leaves. You will have extra

left over after you make the wraps, which you can use for leftovers.

Put three romaine lettuce leaves on a plate. I put 1 tbsp of the dressing on each lettuce leaf,

then evenly distributed one diced Roma tomato over the three leaves. Added the chicken and

you are good to go! Very, very yummy low-carb lunch.

You could probably do the chicken in the crock pot also and it would be an easy way to make it

in bulk. -Natalie Hodson

I just put this into livestrong.com and here are the macros using 6oz chicken:

Calories: 211 Fat: 1.75 Carbs: 8 Protein: 44


Rotisserie Style Roasted Chicken

Ingredients:

1 4-5 lb. whole roasting chicken

1 yellow onion

Sea salt- about 3 tsp.

Paprika

Onion powder

Dried thyme

Cayenne pepper

Black pepper

Garlic pepper

Directions:

Make a spice rub with the spices listed above. It is really up to individual preference how much

of each spice you want to use. I generally use about tsp. with the exception of sea salt. It is

the base of the rub so I use more.

Remove any giblets from chicken. Rinse the cavity and pat dry. Rub the chicken inside and out

with the spice mixture. Quarter the onion and place into the cavity of the chicken.

Place chicken in a dish and cover with plastic wrap. Refrigerate overnight if possible or make

early in the morning and refrigerate 4-6 hours.

Preheat oven to 250 degrees.

Place chicken on rack in a roaster and bake uncovered for about 4 hours.

Additional vegetables can be added to rack in last hours of cooking. -Jennifer Karren Lee

http://www.justyouraveragejane.com/2011/09/27/rotisserie-style-roasted-chicken/


Jillian Michaels Italian Chicken Skillet

Ingredients:

1 cup onion, chopped

4 cups zucchini, sliced

2 cups broccoli, chopped

3/4 lb chicken (rotisserie or breasts), cut into cubes

4 cups spinach

2 cups red kidney beans, drained and rinsed

2 cups marinara sauce

Directions:

Spray large pan with nonstick spray and heat over medium-high heat, cook the onions until

tender, about 3-5 min. Add zucchini and broccoli and cook for 2 min, until slightly softened.

Stir in the chicken, spinach, beans and marinara sauce and cook until spinach is wilted.

***Recipe calls for 2 oz of part-skim mozzarella cheese which I omit.

Nutrition Facts per Serving (which I'm assuming include the cheese I omitted) -Whitney Carlson

Calories: 394

Total Fat: 8 g

Sat Fat: 2 g

Cholesterol: 61 mg

Sodium: 1397 mg

Total Carb: 35 g

Dietary Fiber: 12 g

Protein: 37 g

Turkey Taco


Who says Mexican can't be healthy!! Corn tortilla, Greek yogurt, ground turkey w/ onion & bell

pepper, avocado, tomato, salsa, & blk beans!! It's sooo good! -Victoria Borst


Pork Tenderloin and Grandmas Broccoli Salad


Preheat oven to 350. Wrap two sweet potatoes in tin foil and put in lower rack of oven. Heat a

pan on medium (say a 4-5 out of 6) coated with cooking spray and add sliced yellow onions (I

used one half of a large one), red peppers, a few cloves of garlic and a half of a jalapeno.

Warning, your house will start to smell like an Italian feast.

When onions are translucent remove all and set aside. Coat 1 lb. pork tenderloin with salt,

pepper and three tablespoons Annie's Red Pepper Dressing (2 grams of sugar, all natural, low

cal, low carb). Rub it into pork. Add 1 TB olive oil to the same pan used for the peppers and

onions and bring heat up. Sear the tenderloin 5 minutes on each side.

On a cookie sheet lined with aluminum foil, place seared tenderloin and put into middle oven

rack. Cooking time will vary based on the cut, so keep checking, but don't pierce the tenderloin

all over or you'll lose the juices.

Take the same pan which should now be nicely seasoned with some of the cooked off pork loin

bits and add few drops of olive oil and a few cloves of garlic. Bring the heat back up and toss in

Broccolette (baby broccoli).

Sear in the pan momentarily and then add a cup of low sodium vegetable stock, salt and

pepper. It helps to use a vegetable peeler to prep the stalks. Heat just until the broccoli starts

to take a deeper green color and is still firm.

Remove from pan leaving juice behind. Let cool.

Take the juice of half of a lemon and pour over top, this cuts the fat and makes an instant

dressing, add hot red pepper flakes (Grandma's recipe).

When the pork is cooked let it set for a few minutes before slicing and serve as in the pics

above! -Daria McDermott http://dariamcdermott.com/recipes/pork-tenderloin-and-grandmas-

broccoli-salad.html


Grilled Chicken for the Week

Thanks to @Louella Garcia and @Nicole Lionakis, I now have perfect chicken that is oh so

good! I did a combo of ideas that I liked...

Ingredients:

24 boneless skinless chicken breasts trimmed of extra fat

For the seasoning:

Garlic Powder

Onion Powder

Black Pepper

Dried Parsley Flakes

Celery Seed

Red Pepper

Directions:

Place 8 breasts on a foil lined half bakers sheet pan. Pat breasts dry and sprinkle on liberal

amounts of seasoning Flip breasts and pat dry with paper towel and sprinkle on additional

seasoning, do this for a total of 3 pans to make 24 breasts at one time.

Preheat oven to ROAST at 425 degrees - You may be able to use bake setting if you don't have

a roast setting. I prefer roast since it uses convection air to circulate heat and ensure all three

pans cook evenly.

Arrange racks in oven to be evenly spaced starting from the very bottom rung, skip a rung,

place rack, skip a rung, place rack... Want to avoid being too close to the burn coils at the top

of the oven. Place pans in oven and roast for 6 minutes. Rotate pans; ie, top goes to very

bottom, bottom goes to middle, and middle goes to top rack. Continue roasting for 6 minutes.

Flip each breast over and rotate again. Roast for 7 minutes.

Remove from oven and let rest for 20 minutes to cool completely. Place a strip of saran wrap

over kitchen scale.

Weigh out preferred ounces (I did 5 oz chicken breast) and wrap in the saran wrap. I also

weighed out one for 7 oz, as this is the size my husband eats in a meal. Put the saran wrapped

breast in a small freezer bag to freeze. Do for the remaining breasts as well. -Cheri Colon


REALLY GOOD Shrimp N Peppers by Suda!

Ingredients:

2 Red Peppers sliced

1 Lg Onion Sliced

1 Green Pepper Diced

1cup Sliced Baby Bella mushrooms

4-5 cloves of Garlic, sliced

1lb peeled/deveined Shrimp

1tbsp EVOO

Seasonings to taste= Organic Soy sauce, Sriracha, Ground Red Pepper, Sea Salt

Place EVOO, peppers, Onion, garlic and mushrooms in a covered pan and let cook till soft 5-

10min. Drizzle to your liking the Seasonings mentioned above on the veggies and then place

the shrimp in pan and mix, cover and continue to stir till shrimp is pink and cooked through.

Serve over brown rice or Wheat Pasta or eat it as is. ENJOY!! -Curt Suda

Veggie Loaded Chicken


1/4 yellow onion, 5 cloves of garlic minced, 1/2 sliced red bell pepper, 1 jalapeo pepper sliced,

1 diced plum tomato all sauted in a pan with cooking spray. Add 1 lb of cubed chicken breast

seasoned with garlic powder and chili powder. Cook until brown. Add 4 heaping spoons of

tomato pure - about 3/4 cup and heat thoroughly. While heating, microwave 2 cups of kale

tossed with olive oil in a dish for two minutes. Add to chicken, continue to heat for 2 minutes.

Served in a tortilla with 1/4 avocado.

Omit tortilla for low carb meal option. This was by far my favorite chicken dish yet! 20 minutes

from start to finish post day 66 dinner! Yum! I also added cup minced cilantro! -Daria

McDermott http://dariamcdermott.com/recipes/veggie-loaded-chicken.html


Salmon Burgers

Ingredients:

Makes 3 burgers

3/4 lb. fresh salmon 2 tbsp. oats 2 tbsp. green onions, chopped 1 tbsp. plain greek yogurt 2 tsp. stone-ground mustard (Dijon, honey mustard or regular mustard will also work) 1 tsp. dill

Directions:

I just saw this recipe on Shape Magazine's website and thought it sounded delish! I think I will make these tomorrow night! These salmon burgers scream summer! A combination of heart-healthy salmon and whole grain oats make these burgers both nutritious and delicious.

Heat a griddle on medium heat and spray with cooking spray. Combine ingredients in a food processor and pulsate until everything is fully mixed. Shape salmon mixture into three patties and place on griddle. Cook until sides of the patties appear cooked (approximately 5 minutes). Flip patties and cook until salmon is completely cooked (another 5 minutes). Serve alone or on top of an Ezekial bun (Food for Life brand is best and Jamie approved) with lettuce and tomato. -Amber Leigh Stewart

Egg/Veggie Stir-fry


I've been looking for creative ways to eat my eggs at night! So, I bought a stir fry mix, tossed

the sauce that comes with it, steamed the veggies and threw them into my eggs- so good! Who

would have thought water chestnuts and eggs would taste so good together? :) -Rachel

Suzanne Kerbo


Curry Chicken Salad Pitas

Ingredients:

6oz cooked chicken seasoned how ever you like (i used some that i had baked

previously)

3Tb nonfat plain greek yogurt

1/4c. fresh cilantro

1/4c. green onions

1/4c. celery

1/4 of a red bell pepper

4-5 peperoncinis sliced

1tps curry powder

juice from peperocini jar

Salt, pepper, garlic, crushed red pepper all to taste

1 serving-Food for Life Pita pocket

Directions:

Chop up chicken and all veggies and put into bowl. In a small bowl combine yogurt, curry and

spices to taste. add in about 1Tb peperoncini juice if desired (this will spice it up, not to much it

will water thin out the dressing to much)

Once blended add "dressing to chicken and veggies. Next, stuff pitas! - Laura Bartlett Barajas

Plugged it into MFP: 356 cal 34g carb 2g fat 55g protein 6g sugar

Chicken Pasta with Spinach and Sun Dried Tomatoes

Gluten free brown rice pasta with olive oil, minced chili pepper, minced garlic, spinach and

sundried tomatoes - Chicken with Mrs.Dash Chipotle seasoning. -Katie-Rose Sheppard


Guacamole Turkey Burger


Homemade turkey burger open faced on a 45 calorie josephs pita (husband said "I like these

better than buns,.. Hehe). Arugula, Manns broccoli slaw, slice red pepper, red onion and plum

tomato. Left over guacamole sauce on top! Stuffed! -Daria McDermott

Marinara Chicken over Spaghetti Squash

1/2 cup spaghetti squash, 6 oz slow-cooked shredded chicken, 1/4 cup homemade marinara

sauce, with fresh cut celery and shredded carrots. Looks like a mess... a tasty, tasty mess! -

Justeen Long

Quick and Easy Chicken Bowl


My current favorite 'quick and easy' meal...grab handful of each type of chopped up veggie in

fridge and microwave 1-2 min. Separately microwave sweet potato for 2 min, then dice into

cubes. Combine veggies and sweet potato and diced lean meat from fridge in big bowl. Drizzle

balsamic vinegar and Dijon mustard over dish and mix in. Microwave for one more minute. EAT!

:) (Can also sub brown rice for sweet pot) -Stacey Reilly Dicks


Salt and Vinegar Kale Chips


Preheat oven to 375 I bought a bag of pre-cut Kale just because it is easier, but if you buy it in

the bunch just chop the bunch into pieces (not too small though).

In a separate bowl mix one part water, one part apple cider vinegar with the mother in it

(Braggs brand has this) (I did 1/2 c. vinegar 1/2 c. water). Also get a plate ready and fold up

and lay some pap

Clean Eating Recipes

Documents

Transcript of Clean Eating Recipes