INGREDIENTS: Cooking Spray 1/2 Cup Almond Meal/Flour 1/4 Cup White Whole Wheat Flour 1-1/2 tsp sweet paprika 1/2 tsp Garlic Powder 1/2 tsp dry mustard 1 tsp ground turmeric powder 1/4 tsp salt 1/4 tsp finely ground black pepper 1-1/2 tsp Extra Virgin Olive Oil 4 Large Egg Whites or 2 Eggs 6 skinless drumsticks or 1 lb. Chicken Tenders
DIRECTIONS:
Using a grill rack over a baking sheet spray rack with cooking spray set aside. Meanwhile in a food processor combine all dry ingredient and process on high while pouring in the olive oil until incorporated completely. Pour into shallow dish. In a separate bowl beat egg whites. Dredge tenders or drums first into the whites and then press them firmly into the almond mixture covering all sides. Place them on the grill rack. For tenders, bake at 450°F for 20 min. For Drums, bake at 425°F for 40 min. Enjoy!
NUTRITION ANALYSIS:
For Tenders:
Serving Size: About 3oz.( 2 or 3 pieces depending on size)
Calories: 184
Carbohydrate: 4g
Fiber: 2g
Fat: 7g
Protein: 26g
1 box (10 oz. each) frozen chopped spinach, thawed and water pressed out
1/2 cup Grated Parmesan
Freshly Ground Black Pepper
1 pound Shredded Mozzarella Cheese
DIRECTIONS:
Heat oven to 350 degrees.
Cook noodles according to package directions. Drain and lay flat on a sheet of aluminum foil or parchment paper with cooking spray in between layers to prevent sticking.
Heat olive oil in a large skillet or 4 quart dutch oven over medium heat. Add onions and garlic and cook for a minute. Add diced red peppers and saute for another minute or so. Add squash and mushrooms and cook for a few minutes. Add eggplant and cook an additional 3 min. Pour in wine, add salt, pepper, and red pepper flakes, and stir.
Pour in tomatoes and sauce. Stir to combine and let simmer for 20 minutes or so. Stir in chopped parsley.
In a separate bowl, combine ricotta, eggs, spinach, Parmesan cheese, and pepper.
To assemble, spread a little of the vegetable/tomato sauce in a lasagna pan. Layer four cooked noodles in the pan, slightly overlapping them if necessary. Spread 1/3 of the ricotta mixture on the noodles. Top the ricotta mixture with mozzarella slices. Spoon a little less than 1/3 of the veggie/sauce mixture over the mozzarella.
Repeat the layering two more times, ending with a large helping of vegetable sauce and a sprinkling of Parmesan.
Bake at 350 degrees, covered in foil, for 20 minutes, then remove foil and continue baking for 5 to 10 minutes. Remove from oven and allow to stand for 10 minutes before cutting into squares and serving.
INGREDIENTS:
1/2 Cup Brown or regular parboiled Rice, washed* (see note)
1 -1/2 Cups White Medium Grain Rice, washed (I use Kokuho yellow)
1 Large Sweet Onion chopped
5 Bunches Cilantro, washed, dry asmuch liquid as possible on paper towel or salad spinner (chop 4 bunches finely and process 1 bunch in food processor to extract the chlorophyll for a more green pilaf)
1 Boneless, Skinless Turkey Thigh trimmed of all visible fat & chopped to 1/4″ cubes (or you may use any protein you like)
1/3 Cup Avocado Oil
1/2 Cup Homemade Chicken Stock or water (omit completely if baking with a whole chicken)
Salt & Pepper to taste
1- 9×13 Foil Pan lined with parchment paper
Cooking Spray
*Note: you may use 1 cup brown parboiled rice and 1 cup white rice just add another quarter cup of water of stock.
DIRECTIONS:
Heat oven to 350F. Mix all ingredients in a large bowl. Grease pan with cooking spray. Pour your mixture into foil pan and cover tightly with foil. Bake for 2 hours mixing the Baxsh well with a wooden spatula every 30 min. If you see that the rice is too dry after the first hour you may add more water or stock.
Serving Size: 1-1/2 cups
***Nutrition Analysis is based on usage of chicken stock.
DIRECTIONS:
Heat oven to 400F. Grease 13×9 Foil Pan with cooking spray. Season turkey drumsticks with all dry spices. Using a bbq brush, slather on the sauce. Cover with foil and roast for 1 hour. Turn oven to 375F. Slather on the honey and continue roasting uncovered for an additional 20 min. Enjoy! 🙂 Happy Roasting!
INGREDIENTS:
6 Chicken Breasts, butterflied and pounded flat
2 Boxes Cremini Mushrooms (stems removed, cleaned and sliced)
1 Large Sweet Onion Chopped
10 Garlic Cloves, minced
2 tsp fresh thyme or 1 tsp dried thyme
2 tsp fresh rosemary, chopped or 1 tsp dried
Salt and pepper to taste
2 Tbsp Grapeseed Or Avocado Oil
4 Tbsp Dijon Mustard
Kitchen Twine
DIRECTIONS:
Heat 2 tbsp of oil in a large skillet over med-high heat. Once the oil is shimmering, add the mushrooms. Cook for 3-5 min and add the onions. Cook mixture until onions are soft, another 3 min or so. Add the garlic, thyme, and rosemary. Cook until the herbs and garlic are fragrant, about a min. Season to taste with salt and pepper. Remove from heat and allow to cool for a little while. Heat oven to 350F.
Meanwhile prepare the chicken breasts by butterflying, and pounding.
On your cutting board, place 2 pieces of kitchen twine down vertically. Place the prepared chicken breast on top of the kitchen twine so that there is a piece of twine at either end of the chicken breast ( the longest side of the chicken should be perpendicular to the kitchen twine). Spread some mustard evenly on the chicken breast then layer with mushroom stuffing mixture. Roll from left to right and secure with the twine. Trim the ends. Place rolls on a greased baking sheet. Spray rolls with cooking spray and sprinkle with Mrs. dash Chicken Spice and paprika. Bake for 30 min or until a meat thermometer registers 180F in the center. Remove from oven and cover with foil for 10 min. Snip off the twine before slicing. Guiltless Eating! 🙂
INGREDIENTS:
1-1/2lbs Chicken Breast Tenders
2 Tbsp Grapeseed Oil or Avocado Oil
1 Cup Low Sodium Chicken Broth
1/3 Cup Fresh Squeezed Lemon Juice
1/3 Cup White Cooking Wine, chilled ( a medium to dry wine- not sweet)
1 Tbsp Italian Parsley (for garnish)
1 Cup Whole Wheat Flour
salt & pepper to taste
DIRECTIONS:
Dredge tenders in whole wheat flour and shaking off the excess. Heat 2 tbsp of oil and start adding your tenders into the pan. Sauté the chicken on med-high heat for about 3 min on each side until light brown. They will cook pretty fast since they are very thin. Remove and keep warm. Once done with all chicken. Add wine to deglaze the pan scraping all bits from the chicken and reduce. Add broth, and lemon juice. Bring to a boil and reduce by half. Season with salt and pepper to your taste. Add the chicken back to the sauce. Garnish with parsley. Guiltless Eating! 🙂
Nutrition Facts
User Entered Recipe
6 Servings
Amount Per Serving
Calories
372.3
Total Fat
13.3 g
Saturated Fat
1.7 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
7.0 g
Cholesterol
100.0 mg
Sodium
1,143.7 mg
Potassium
79.1 mg
Total Carbohydrate
17.6 g
Dietary Fiber
0.7 g
Sugars
0.3 g
Protein
42.0 g
Vitamin A
0.4 %
Vitamin B-12
0.0 %
Vitamin B-6
5.2 %
Vitamin C
19.1 %
Vitamin D
0.0 %
Vitamin E
0.2 %
Calcium
4.4 %
Copper
1.1 %
Folate
1.7 %
Iron
9.0 %
Magnesium
1.0 %
Manganese
7.1 %
Niacin
0.3 %
Pantothenic Acid
0.4 %
Phosphorus
1.1 %
Riboflavin
0.5 %
Selenium
1.9 %
Thiamin
1.0 %
Zinc
0.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Cut each chicken breast into 6 pieces (should about 1-1/2″ each) set aside into a bowl. Meanwhile make the sweet chili marinade. Combine all the ingredients from Thai Sweet Chili sauce to the mayo. Whisk until smooth. Pour 3/4 of the marinade onto the chicken so each piece is coated.
Refrigerate for 15-30 min. Then assemble the skewers first goes the onion then pepper then a piece of chicken. Repeat. Place on a baking sheet lined with foil greased lightly with cooking spray. Broil on high for 7 min then baste the skewers with the rest of the marinade, turn over, baste again and broil for an additional 3-4 min.
Turn off the broiler and put them into the hot oven for about 7 min. ( this is assuming that your broiler and oven is in one appliance). Then cover the skewers with foil and let them steam for 5 min on top of the stove grills without the heat on. Enjoy! These skewers will go well with any side dish. I served them with steamed black mahogany rice.
INGREDIENTS:
Waffle Maker
1 Cup White Whole Wheat Flour
1 Cup Unbleached All Purpose Flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
Dash of nutmeg
1 cup Milk ( I use plant based)
2 very ripe bananas (about 2/3 cup)
2 large eggs
2 Tbsp Honey or Maple syrup
1/8 cup avocado oil
1/8 cup unsweetened applesauce
2 tsp Vanilla Extract
DIRECTIONS:
Mix all dry ingredients in a medium bowl.
If you have a food processor or a good quality blender. Blend or process all wet ingredients. Add wet ingredients into dry and fold just until combined. It will be lumpy. Follow the instructions on your waffle maker manufacturer’s manual. Enjoy! Makes about 7 waffles.
INGREDIENTS:
4 5oz. Chicken Breast Halves Skinless and Boneless with Tenders removed
3 Tbsp Avocado Oil, divided
2 medium shallots, minced
2 Cups Mushrooms, sliced
1/4 Cup Vermouth or White Cooking Wine
1/2 Cup Low Sodium Organic Chicken Stock
1/4 Cup Vegan or Dairy Free Half& Half/Creamer ( I used Ripple Original Half & Half)
1/4 Cup Fresh Snipped Chives
Salt and Pepper to taste
DIRECTIONS:
Heat oven to 400F.
Season chicken with pepper and salt on both sides.
Heat 2 Tbsp of oil in a medium skillet over high heat. Sear the chicken breast turning once and adjusting the heat to prevent burning, until brown. Transfer to a baking sheet and finish the chicken breasts in the oven for 20 min. Add another Tablespoon of oil in the same pan. Add shallots to the pan and cook, stirring, until fragrant and soft, about a minute or so. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in creamer and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute. Enjoy!
Makes 4 servings: 1 chicken breast with 1/4 cup mushrooms per serving
Nutrition Per Serving:
275 calories
15g fat (5 g sat, 7 g mono)
84mg cholesterol
5g carbohydrates
25g protein
1g fiber
373 mg sodium
370 mg potassium
Anyone who knows me well knows that I despise all kinds of soup! I always feel like its very thin and a waste of calories..I’m more of a full balanced meal kind of girl. Now having said that I actually prefer thick, hearty meal-like stews packed with various nutrients~ hence this recipe. I fell in love with this stew. It’s loaded with hearty lentils, split peas, barley, carrots, celery, and lean chunks of beef not to mention herbs and spices! This stew is sure to please the pickiest soup palate!
INGREDIENTS:
1 lb Lean Beef Stew cut into small chunks
2 stalks celery chopped
1 large Vidalia Onion or any sweet onion chopped
3 cloves garlic minced
1 cup lentils, dry
1 cup split peas, dry
1 cup barley, dry
2 bay leaf
1 tsp salt
1 tsp finely ground black pepper
2 tsp oregano, dried or any Italian seasonings
1 Tbsp dried basil
1 Tbsp Smoked Paprika
1 Tbsp Dried Turmeric
1 tsp dried coriander
1 Tbsp Grape-seed Oil
1-1/2 Quarts Organic Low Sodium Chicken Stock
Boiling Water
DIRECTIONS:
Using a 4 Quart Dutch Oven or Pot with Cover. Brown beef, onion and garlic in oil. Add chicken stock and bay leaf. Cover and simmer on low for 1 hour. Add the rest of the ingredients, stir , and fill up the rest of the pot with boiling water. Bring to a boil again, cover and simmer for 3 hours, stirring occasionally and adding water as needed. Season to taste before serving.
