Wednesday, August 3, 2016

Brushetta Chicken

This is so nice cause you can prep in parts and really only have to spend the time grilling -- yummy!!
  1. Serving: 4oz Chicken, top with 1/2-1 cup bruschetta salsa =  1 Red, 1/2 Green, 1/2 blue, 1 Tsp
bruschetta topping
  1. 6 medium Roma tomatoes, seeded and chopped
  2. 1/4 cup finely chopped fresh Basil leaves
  3. 1/2 tsp sea salt
  4. 3 cloves garlic, minced
  5. 1 T Balsamic vinegar
  6. 1/4 tsp black pepper
  7. 1 1/2 T Olive oil
  1. 2 lbs boneless, skinless chicken breast
  2. 1 T oregano (fresh, optional)
  3. 1 T fresh basil, chopped
  4. 1/2 tsp thyme
  5. 1 tsp fresh Italian parsley, chopped
  6. 1-2 T lemon juice
  7. 1-2 T Balsamic vinegar
  8. 2 T olive oil
  9. 2 cloves garlic, minced
  10. 1/2 tsp black pepper
  11. 1/4 tsp sea salt
  12. Parmesan cheese, shredded
bruschetta topping
  1. Combine all ingredients in a medium bowl. Cover and chill until ready to serve.
chicken breast prep
  1. Combine all ingredients in gallon size ziplock bag and seal. Shake to coat the chicken evenly. Place in the refrigerator to marinate for at least 1 hour. For best results, assemble the chicken and marinade the morning of or the night before you plan to have this meal!
grill directions
  1. Let meat sit at room temperature for about 30 minutes before grilling.
  2. Grill for about 5 minutes per side until no longer pink in the middle.
baking directions
  1. Preheat oven to 350 degrees
  2. Remove chicken from bag and place in baking dish; discard marinade.
  3. Cover with foil and bake in oven for 30-40 minutes (longer if you are using larger chicken breasts) or until chicken is thoroughly cooked.
  1. Top with the bruschetta salsa, 1/2 blue container Parmesan cheese and garnish with fresh basil leaves. I served mine over a bed of spaghetti squash.

Clean Ranch Dressing

1 Red


1/2 cup thick Greek yogurt
1 tsp. lemon juice
1/4 tsp. onion powder
1/4 tsp. celery seed
1/4 tsp. salt
1/4 tsp. chopped fresh herbs, optional

Mix all the ingredients together in a small bowl.

Monday, August 1, 2016

Spinach, Tomato, and Quinoa Breakfast Casserole

I didn't make this but heard it was DELISH!!  I was scared because of the quinoa but I'm going to have to try it now!
5 servings – 1 green, 1 red, 1 yellow (272 calories)

Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
4 cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Heat oven to 375° F.  Lightly coat 9×12-inch baking dish with spray. Set aside.

Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.

Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Saturday, July 23, 2016

Healthy Baked Broccoli Tots

HELLO AWESOMENESS!!!!  SOOOOO good -- it really was like eating tator tots only they are VEGGIES!!!  Making these over and over and over again!
Serves 20 tots (1 serving = 6 tots / 90 calories)
2 cups or 12 oz uncooked or frozen broccoli
1 large egg
½ cup diced yellow onion
1/3 cup cheddar cheese
1/3 cup panko breadcrumbs
1/3 cup Italian breadcrumbs
2 tablespoons parsley (or cilantro)
½ teaspoon salt
½ teaspoon pepper

Preheat oven to 400 – grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process.  Drain well.

Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.

Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Thursday, July 21, 2016

Chicken Cacciatore

This was WAY too much work for what it tasted like.  It wasn't "bad" but I wouldn't make it again.
1 cup = 4 serving: 2 green1 red (246 calories)

1 Tbsp. olive oil
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
1 medium onion, thinly sliced
1 medium celery stalk, sliced
1 clove garlic, finely chopped
1 medium red bell pepper, cut into 1-inch pieces
8 oz. sliced mushrooms
1 (14.5 oz.) can whole tomatoes
1½ tsp. dried basil, crushed
Ground black pepper (to taste; optional)
2 medium zucchini, sliced
1 medium eggplant, peeled, cut into 1-inch cubes
6 fresh parsley sprigs, finely chopped (for garnish, optional)

Heat oil in large nonstick skillet over medium high heat.

Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.

Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.

Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.

Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.

Wednesday, July 20, 2016

Oven Poached Salmon

Eh, I was not impressed.  I don't really like when fish tastes like fish -- haha -- and the sauce didn't really cover it up for me.
Serves: 2 servings – 1 red½ green (190 calories)
For Poached Salmon:
3 (4-oz.) raw wild salmon fillets
3 fresh dill sprigs, chopped
3 Tbsp. fresh lemon juice
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

For Cucumber Sauce:
1/2 medium cucumber, finely chopped
6 fresh dill sprigs, chopped (reserve a small amount for garnish)
1/2 cup reduced fat (2%) plain Greek yogurt
1 tsp. finely chopped lemon peel
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
For Poached Salmon:
Preheat oven to 375° F.

Place salmon, skin-side down, in baking dish. Top with dill and drizzle with lemon juice.

Season with salt and pepper if desired.

Add water to submerge salmon halfway. Cover baking dish with aluminum foil.

Bake for 18 to 22 minutes, or until salmon flakes easily when tested with a fork.

For Cucumber Sauce:
While salmon is baking, make cucumber sauce by combining cucumber, dill, yogurt, lemon peel, salt (if desired), and pepper (if desired) in a medium bowl; mix well. Set aside.

Gently remove poached salmon from baking dish with a slotted spoon or spatula and place on a serving plate.

Top salmon with cucumber sauce. Garnish with dill.

Tuesday, July 19, 2016

Cheesy Cauliflower Bake

This was like the most yummy thing in the whole wide world -- and it's HEALTHY!!!  We are going to be making this over and over and over again!!!
1 cup = 1 serving: 1 green1 blue

1 Cauliflower, cut into small florets and steamed
1 1/2 cups shredded cheddar or other cheese blend
1/4 cup almond or cashew milk, unsweetened
Salt and pepper to taste

Steam cauliflower.

Preheat oven to 475 degrees Fahrenheit or put on the broiler.

In a pot, over medium heat add your steamed cauliflower and milk and mix until all incorporated. Stir in 3/4 cup cheese. Stir until all mixed and cheese is melted.

Transfer to a baking dish.  Sprinkle with salt and pepper and the remaining cheese.

Put in the oven for 5-10 minutes until cheese is melted and bubbly. Broil if you want the cheese to get slightly brown and crispy on top!