Chicken With Garlic & Parsley

Chicken With Garlic & Parsley (Serves: 4)

Ingredients:

• 3 boneless skinless chicken breasts
• 2 tsps garlic
• 2 tbsps flour
• 2 tbsps vegetable oil
• 2 tbsps butter
• 1/2 tsp pepper
• 1/2 tsp salt
• 1/4 cup parsley

Cooking Instructions:

• 1.Cut chicken in to cubes, pat the chicken dry with paper towels and toss with the flour, salt and pepper.
• 2.Heat the olive oil in a large skillet over high heat.
• 3.Cook the chicken 3 1/2 minutes, turning occasionally.
• 4.Add the garlic, parsley and butter.
• 5.Sauté 1 minute and stir to coat the chicken with the pan sauce.

Meal Type:

• Main Dishes

Prep Time:

• 10 Minutes

Cooking Time:

• 10 Minutes

Warm Spinach & Pepper Salad

Warm Spinach & Pepper Salad (Serves: 1)

Ingredients:

• 1 tsp garlic
• 1 tsp lemon juice
• 1 tbsp extra virgin olive oil
• 2 tbsps feta cheese
• 3 cups spinach
• 1 cup chopped red bell pepper

Cooking Instructions:

• 1.Heat oil in a large skillet over medium-high heat.
• 2.Add peppers and sauté for 1 minute, turn heat down to medium and continue sautéing for 3 minutes.
• 3.Add garlic and lemon juice sauté for 30 seconds to 1 minute.
• 4.Add spinach. Sauté until all the spinach has wilted.
• 5.Off heat and stir in feta. Serve immediately.

Meal Type:

• Salads and Salad Dressing

Prep Time:

• 5 Minutes

Cooking Time:

• 5 Minutes

Baked Salmon Dijon

Baked Salmon Dijon: 6 servings

Ingredients:

• 8 oz fat free sour cream
• 2 tsps dried dill
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 5 tsps Dijon mustard
• 1 lemon yields lemon juice
• 3 tbsps chopped scallions
• 32 oz salmon fillets

Cooking Instructions:

• 1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
• 2. Pre-heat oven to 400 °F (200 °C).
• 3. Lightly oil baking sheet with cooking spray.
• 4. Place salmon, skin side down, on prepared sheet.
• 5.Sprinkle with garlic powder and pepper, then spread with the sauce.
• 6. Bake salmon until just opaque in center, about 20 minutes.

Meal Type:

• Main Dishes

Prep time:

• 10 Minutes

Cooking Time:

• 20 Minutes

Butternut Squash and Whole Wheat Pasta

Butternut Squash and Whole Wheat Pasta (Serves: 2)

Ingredients:

• 1 1/2 cups whole wheat pasta
• 1 tbsp buttery spread made with olive oil
• 1 cup marinara sauce
• 1 tsp basil
• 1 tsp ground oregano
• 1 tbsp red pepper flakes
• 1 clove garlic
• 1 long sweet potato

Cooking Instructions:

• 1.Cook pasta according to directions.
• 2.At the same time, microwave sweet potato for 5 minutes on high, until still firm (but not rock hard or too soft). When cool enough, chop into bite sized pieces.
• 3.At the same time, heat buttery spread in a skillet; when hot, add crushed garlic and sauté for 1 minute.
• 4.Add sweet potato to the skillet and cook for 3 min (add a tablespoon of water if it gets too dry).
• 5.Add marinara and spices and cook another 2-3 minutes. Add cooked pasta to the skillet and toss until coated.

Meal Type:

• Main Dishes

Cooking Time:

• 15 Minutes

Chicken and Orange Salad

Chicken and Orange Salad (Serves: 2)

Ingredients:

• 1 tbsp white wine vinegar
• 1/4 cup roasted sliced almonds
• 1/4 tsp black pepper
• 1/4 tsp table salt
• 5 oz cooked skinless, boneless chicken thigh, cut in bite-size pieces
• 1 medium orange
• 3 fl oz frozen orange juice concentrate, thawed
• 1 stalk large celery, chopped
• 2 cups shredded romaine lettuce, coarsely chopped or torn
• 2 tbsps small shallots, minced
• 1 fl oz water
• 1 tbsp honey
• 1 tbsp canola oil

Cooking Instructions:

• 1.In a large bowl, combine orange, chicken, lettuce, shallot, celery and almonds.
• 2.To make dressing, combine remaining ingredients in a cup; stir well to blend in honey.
• 3.If desired, add 1/8 tsp crushed red pepper flakes.
• 4.Pour dressing over salad just before serving; toss gently but well.

Meal Type:

• Main Dishes/Salads/Lunch

Cooking Prep:

• 15 Minutes

Banana Bran Muffins

Banana Bran Muffins (Serves: 6)

Ingredients:

• 2 large egg whites
• 1 tsp cinnamon
• 1/8 tsp nutmeg
• 2 tbsps light olive oil
• 1 cup mashed banana
• 3 tsps baking powder
• 2 cups oat bran
• 1/2 cup skim milk

Cooking Instructions:

• 1.Pre-heat oven to 425 °F (220 °C). Spray muffin cups with cooking spray.
• 2.Combine the dry ingredients in a bowl.
• 3.In another bowl, mix the banana, milk, egg whites, and oil together until well blended.
• 4.Add the wet to the dry and mix well.
• 5.Put into muffin tins (I used the pan that makes 6 large muffins).
• 6.Bake for 18-20 minutes or until golden.

Meal Type:

• Breakfast/ Desserts

Cooking Prep:

• 15 Minutes

Cooking Time:

• 25 Minutes

Roast Pumpkin Salad

Roast Pumpkin Salad (Serves: 6)

Ingredients:

• 1 spray olive oil cooking spray
• 1/4 cup pine nuts
• 3 cups baby spinach
• 1 tbsp balsamic vinegar
• 1 tbsp olive oil
• 3 1/2 oz butternut pumpkin, pieces

Cooking Instructions:

• 1.Pre-heat oven to 480 °F (250 °C).
• 2.Line a biking tray with baking paper. Place pumpkin in a single layer on the tray. Spray with olive oil spray, turn pumpkin spray again.
• 3.Roast for 20 minutes or until golden and tender, turning once. Set aside.
• 4.Meanwhile heat a small non-stick pan over medium heat. Add pine nuts and cook, stirring for approximately 3 minutes until golden.
• 5.Combine balsamic vinegar and olive oil in a screw top jar and shake to combine.
• 6.Place spinach and pumpkin in a serving bowl, sprinkle with pine nuts and drizzle with dressing.

Meal Type:

• Side Dishes/ Salads

Cooking Prep:

• 5 Minutes

Cooking Time:

• 30 Minutes

High-Protein Pumpkin Pancakes

Protein Pumpkin Pancakes (Serves: 1)

Ingredients:

• 6 servings egg whites
• 1 serving oat bran cereal
• 1/2 serving ground flaxseeds
• 1 serving ground cinnamon
• 1 serving pancake syrup
• 2 tsps bee pollen
• 1/2 cup stokley’s canned 100% pure pumpkin

Cooking Instructions:

• 1.Mix all dry ingredients together in a small mixing bowl.
• 2.Add egg whites and pumpkin with whisk or whisk with fork until thoroughly mixed. Let mixture sit for 5 minutes.
• 3.Heat non-stick skillet over medium heat.
• 4.Using a ladle, pour pancake mixture on to skillet. Let cook 1-2 minutes on each side or until golden and then flip.
• 5.Place on plates, sprinkle with cinnamon and serve with Pancake Syrup. If desired, add 1/2 cup of wild blueberries, raspberries or blackberries for some extra antioxidant power!

Meal Type:

• Breakfast/ Snack

Cooking Prep:

• 10 Minutes

Cooking Time:

• 5 Minutes

Savory Balsamic Herb Chicken

Savory Balsamic Herb Chicken (Serves: 4)

Bodies by Design Recipes

Ingredients:

• 32 oz boneless skinless chicken breast
• 2 cups fat free reduced sodium chicken broth
• 4 tbsps balsamic vinegar
• 2 tsps minced garlic
• 2 tbsps whole wheat flour
• 2 tsps leaves thyme
• 1 tbsp olive
• 1 cup chopped onion
Cooking Instructions:

• 1.Coat the chicken with the flour. Heat the oil in a 12-inch skillet over medium-high heat.
• 2.Add the chicken in 2 batches and cook until well browned on both sides.
• 3.Remove the chicken from the skillet, cover with foil.
• 4.Add the onion and garlic to the skillet and cook until tender.
• 5.Stir the broth, vinegar and thyme in the skillet and heat to a boil. Return the chicken to the skillet.
• 6.Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through.
• 7.Serve the chicken and sauce with rice or mashed potatoes.

Meal Type:

• Dinner

Cooking Prep:

• 10 Minutes

Cooking Time:

• 25 Minutes
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Tags: chicken

Chicken Souvlaki Sandwich

October 27, 2011 by Ryan  
Filed under Recipes

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Chicken Souvlaki Sandwich (Serves: 4)

Ingredients:

• 4 oz lowfat plain yogurt
• 2 tsps garlic cloves, minced
• 1/2 tsp garlic powder
• 1 tsp leaves oregano
• 1 sprig dill
• 2 tsps olive oil
• 16 oz chicken
• 1/4 cup fresh lemon juice
• 1/2 cup pared, chopped cucumber, shredded
• 2 tbsps soy sauce, low sodium
• 1 large whole wheat pita
• 1 tbsp honey

Cooking Instructions:



• 1.Preheat oven to 400 °F (200 °C).
• 2.In a shallow baking pan, whisk together lemon juice, soy sauce, honey, minced garlic, oil and oregano.
• 3.Add chicken and turn to coat.
• 4.Bake until chicken is cooked through, about 25 to 30 minutes, spooning sauce over chicken once or twice during cooking.
• 5.Meanwhile, in a small bowl, combine yogurt, cucumber, dill and garlic powder.
• 6.When chicken is cool enough to handle, slice each piece crosswise into thin strips and place inside pita pocket halves.
• 7.Spoon 2 tablespoons of yogurt sauce into each pita half. Yields 2 halves per serving

Meal Type:

• Lunch/ Dinner

Cooking Prep:

• 15 Minutes

Cooking Time:

• 45 Minutes
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Tags: chicken, pita, sandwich

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