Category Archives: Recipes to try

Fruity Chicken Skewers With Stuffed Zucchini

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Ingredients (for Fruity Chicken Skewers)

☆Bamboo skewer sticks
☆Boneless skinless chicken breast (1-inch cubed), 6 oz (170 g)
☆Pineapple (1-inch cubed), 3 pieces
☆Apple (core removed, 1-inch cubed), 3 pieces
☆Red pepper (cut into large pieces), 3 pieces
☆Onion (cut into large pieces), 3 pieces
☆Butter (melted), 1 tbsp
☆Ginger, ½ tsp
☆Salt, ¼ tsp
☆Chili powder, ¼ tsp

Serving Size

•Serves 1 large or 2 small.

Preparation Time

•10 min. Preparation Time
•15 min. Cooking Time

Instructions

• Preheat oven to 350°F. Carefully slide ingredients onto the skewer using lots of chicken. (Ex: chicken-pineapple-chicken-apple-chicken-red pepper-chicken-onion-chicken).
•Continue making skewers until the chicken is used up.
•Combine melted butter, ginger, salt and chili powder in a small bowl.
•Place skewers on a baking tray or in a casserole dish and brush with the butter mixture on all sides. •Place skewers in oven and bake until chicken is cooked through (12-15 minutes).  
•Serves 1 large or 2 small.

Variations & Options

》For a lower-calorie meal, substitute fruit with vegetables. Zucchini and garlic are great options. For a more tenderized and flavorful meat, marinate the skewers for a couple of hours (or over night) in a mixture of 2 tablespoons oil, 3 tablespoons acidic juice (lemon, lime or orange), ½ teaspoon ginger and salt and pepper to taste.

Ingredients (for Stuffed Zucchini)

☆Zucchini (medium, halved lenghwise), 2
☆Olive oil cooking spray
☆Onion (finely diced), ¼ cup
☆Fresh garlic (minced), 1 tsp
☆Shitake or portobello mushrooms (small diced), ¼ cup
☆Tomato (finely diced), ¼ cup
☆Low-fat feta cheese (crumbled), ¼ cup
☆Pecans (crushed), ¼ cup
☆Tomato sauce, ½ cup

Serving Size

•Serves 1 large or 2 small.

Preparation Time

•5 min. Preparation Time
•10 min. Cooking Time

Instructions

•Preheat the oven at 375°F.
•Cut zucchini in half lengthwise. •Using a spoon and knife (if needed) remove all the white flesh (do not discard the skin or flesh). If the green skin breaks don’t worry.
•Preheat a large non-stick frying pan on medium heat.
•Lightly coat with spray and add the white zucchini flesh, onion, garlic and mushrooms.
•Sauté until onions are lightly browned and liquids have evaporated.
•Remove from heat. Add tomato, feta cheese and pecans to the pan. •Stuff the zucchini peel with the heated mixture.
•Reform the peel around the stuffing.
•Add to a baking sheet and cook in the oven for 30 minutes.
•Remove from oven and serve with warm tomato sauce.
•Serves 1 large or 2 small.

Variations & Options

》For an anytime meal option,
serve with Steamed Halibut.

(Source: Gourmet Nutrition V2)

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Peanut Butter Protein Treats

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So these bad boys can be used as a snack or post workout meal. The goodness of peanut butter and chocolate in a bite-sized snack.

Ingredients

▪ ½ cup (125 mL) of cocoa powder
▪ ¼ cup (75 mL) of chocolate whey protein powder
▪ ¼ cup (75 mL) coconut flour
▪ ¼ cup (75 mL) organic quinoa flour
▪ 1tsp of baking soda
▪ 1tsp of vanilla extract (optional)
▪ 3 large cooked beets, mashed
▪ ½ cup (125 mL) liquid egg whites
▪ ½ cup (125 mL) of milk
▪ Peanut or other nut butter
▪ Unsweetened shredded coconut

Serving Size:
1 delicious square

Preparation time:
☆40-50 minutes (15 min preparation time + 25-35 min cooking time)

Directions:
☆Preheat oven to 320F (160C).

☆Blend all dry ingredients together in a large bowl

☆In a smaller bowl, blend all moist ingredients (i.e. beets, egg whites, milk).

☆Add the wet ingredients to the dry ingredients and mix.

☆Pour into greased baking dish.

☆Bake for 25-35 minutes at 320 F (160C), or until the cake cooks through. (Keep an eye on it – don’t let it overcook because then it’ll get super dry and rubbery.)

Optional:
Spread a little peanut or nut butter on top or sprinkle unsweetened shredded coconut!

Clean Egg Muffins

clean egg muffins Clean Egg Muffins

Ready in 40 minutes • Makes 12 servings
Ingredients:
• Oil spray
• 4 scallions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 14 egg whites
• 4 whole eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper
Instructions:
1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):
Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

Protein Pancakes

What you need:

  • 6 egg whites
  • 50 grams of blueberries
  • 50 grams of gluten free oats
  • 1-2 tbsp of cinnamon
  • stevia (optional)

How to do it

  • Mix ingredients in a bowl
  • Preheat skillet with a bit of coconut oil or olive oil
  • Fry 2-3 min each side

Enjoy 🙂  347