Chicken & Stir Fried Riced-Cauliflower

Ingredients: 2 LB Boneless Skinless Chicken Breasts, 2 -10 Ounce Bags of Frozen Riced Cauliflower (Walmart with the frozen veggies OR make your own), 1 Packet of Fried Rice Seasoning Mix, 1 Cup of Frozen Peas or Peas and Carrots, 2 Eggs, Beaten, 4 T Olive Oil, Soy Sauce (Optional to taste), Optional: Green Onions

 

Directions

  1. Prepare frozen riced cauliflower according to directions on the bag.  I microwaved it for 5 minutes per bag and it was perfect.  Set the bags of cooked cauliflower aside while you prepare the chicken.

  2. Wash and trim chicken breasts and cut into bite sized pieces.  

  3. Heat 2 T of oil on medium high in a large skillet and when hot add chicken.  Cook on medium-high until chicken is fully cooked (minimum of 165 degrees).  TIP: I like to turn the heat on high at the end and add a little extra oil to sear the chicken and give it that stir-fried texture and crunch on the outside.  Remove chicken from pan and set aside.

  4. In a small bowl, beat 2 eggs and set aside.

  5. Heat 2 T of oil on medium high in the skillet and WHEN HOT add the riced cauliflower and green onions if desired.   It is important that the oil is heated on high first so it fries the riced cauliflower!!    Add the packet of fried rice seasoning mix and stir until well combine.

  6. Push cauliflower rice to the side and add the eggs and scramble and the eggs are almost fully cooked stir back into the rice.  If you want your dish more crispy and fried give the dish a few more minutes in this step to cook.

  7. Add frozen peas or veggies and chicken and stir and continue to cook for 3-5 minutes.

Almond Pepper Crusted Tilapia

Ingredients : 6 Medium Sized Tilapia Filets, 2 Eggs, ¾ Cup of Ground Almonds, ½ Cup of Light Parmesan Cheese, ½ T Lemon Pepper, ½ tsp True Lime Seasoning, 1 tsp Garlic Salt, Salt and Pepper to taste

 

Directions 

  1. Preheat oven to 375 degrees.  Line a baking sheet with foil and lightly spray with cooking oil. 

  2. Rinse tilapia filets, pat dry and set aside. 

  3. Beat 2 eggs in a shallow bowl and set aside.

  4. In a separate bowl combine the remaining dry ingredients.  I grind whole almonds in the food processor but almond flour would work as well. 

  5. Dip the tilapia in the egg and then dip the tilapia into the almond mixture until coated on each side.  Arrange fish on the lined baking sheet. 

  6. Bake tilapia in a preheated oven for 25-30 minutes until fish is no longer translucent and is flaky. 

Sweet Teriyaki Chicken

Ingredients: 4 Tbs Olive Oil, Two Yellow Onions, thinly sliced, 3 Tbs minced garlic, 1 Tbs minced ginger root (optional), 2 pounds of boneless skinless chicken breast (trimmed), ½ cup of chicken stock, 3/4 cup of teriyaki sauce (liquid not marinade),  tsp onion powder, 1 tsp garlic powder, 4 Tbs Brown Sugar Splenda, 3 tsp cornstarch, 4 Tbs water

Pressure Cooker Directions

  1. Rinse and trim two pounds of boneless skinless chicken breasts and set aside.

  2. Thinly slice onions, mince garlic and mince ginger root and combine in a bowl.

  3. Set Pressure Cooker to Sauté and heat oil.  When the cooker is hot add onion and sauté for 5 minutes.   Add Garlic and Ginger and continue to saute until onions begin to caramelize.

  4. In a separate bowl combine chicken stock, teriyaki sauce, onion and garlic powder and brown sugar Splenda and whisk well.

  5. Turn off sauté function.  Pour liquid mixture from step 4 into the pressure cooker, followed by the chicken breasts.  Stir all ingredients together to coat all chicken.   Cook on high 15 minutes or your pressure cooker’s poultry setting.

  6. Perform a quick release.  

  7. Mix Cornstarch and water in a separate bowl and pour into the pressure cooker.  Set pressure cooker to sauté for 20-30 minutes or until sauce thickens reaches desired consistency.  Tip:  The longer it simmers and the sauce thickens the more flavorful the teriyaki! 

  8. Serve chicken on top of brown rice  with a spoonful of sauce

Crock Pot Directions

  1. Rinse and trim two pounds of boneless skinless chicken breasts and set aside.

  2. Thinly slice onions, mince garlic and mince ginger root and combine in a bowl.

  3. Thinly Coat frying pan with olive oil and heat to medium-high.  When the pan is hot add onion and sauté for 5 minutes.   Add Garlic and Ginger and continue to saute until onions begin to caramelize.

  4. In a separate bowl combine chicken stock, teriyaki sauce, onion and garlic powder and brown sugar Splenda and whisk well.

  5. Heat slow cooker to high and pour liquid mixture from step 4 into the cooker, followed by the chicken breasts and top with the sautéed onion, garlic and ginger.  Stir all ingredients together to coat all chicken.   Cook on high for 4 – 4 ½ hours or until chicken reaches internal temperature of 165 degrees. 

  6. Mix Cornstarch and water in a separate bowl and pour into the slow cooker.  Let it continue to simmer for 20-30 minutes or until sauce thickens reaches desired consistency.  Tip:  The longer it simmers and the sauce thickens the more flavorful the teriyaki! 

  7. Serve chicken on top of brown rice with a spoonful of sauce. 

A Fresh Twist on Chicken Salad

Ingredients: 2 Boneless Skinless Chicken Breasts, ¼ Cup of Plain Greek Yogurt, 1 T Dijon Mustard, ½ tsp Garlic Powder, 1 tsp White Wine Vinegar, Dash of Pepper, 1 stalk of celery, ¼ Cup of Pecans

 

Directions:

  1. Wash and trim chicken breasts.  Cut each chicken breast into large pieces.  

  2. Boil a pot of water and place chicken breasts into water.  Boil for 15-20 minutes or until the internal temperature of chicken reaches at least 165 degrees.  I let the chicken breasts boil a little longer so they were almost falling apart and easier to “shred”.

  3. Remove chicken from the pot, drain and transfer it to a large bowl and let it cool.   When the chicken is cooled shred it and set aside.

  4. In a medium bowl mix Greek yogurt, mustard, garlic powder, vinegar and pepper and whisk until a smooth dressing.   Pour dressing over shredded chicken and mix well.

  5. Chop celery and add celery and crushed pecans to chicken salad and mix again.  Serve with crackers, whole wheat or pita bread and ENJOY!

Burrito Bowl

Believe it or not, traditional Mexican dishes can actually be quite healthy with a few minor swaps! It is also a fun dinner to share because there are so many different options for add ons and toppings that everyone is sure to enjoy Mexican Night!   This is my go to basic Mexican burrito bowl when I am craving flavor and freshness!  ENJOY!

 

Ingredients  

Lettuce

1/2 Cup of Brown Rice

5-6 Ounces of Lean Ground Beef (cooked, drained and simmered with a packet of taco seasoning)

1/3 Cup Plain Greek Yogurt (this is a substitution for sour cream)

Top with your favorite salsa

Optional Add In's or toppings: Black Beans, Mexican Cheese (keep it light) & Taco Sauce, Hot sauce or Avocado.

Fatayer

I hope you enjoy this Lebanese Family Recipe.  Please note: the crescent rolls used in this recipe are Simple Carbs (aka not a “Good Carb”).  That being said… we enjoy these on cheat days and still get our protein necessary. 

 

Ingredients: 1 lb lean ground beer (10% fat or less), ¼ Cup Vidalia Onion, ¼ Cup Pine Nuts, 1 Dozen Parsley Springs (Cut tips only), ¾ t salt, ¾ t Allspice, ¼ Cup Bread Crumbs, 1 T Lemon Juice, Milk (as needed to meat mixture), 2 Packages Low Fat Crescent Rolls)

 

Directions:

  1. Preheat oven to 400 degrees and line a baking sheet and spray very lightly with oil.

  2. Dice Onion and pick parsley sprigs off stems.

  3. Combine meat, diced onion, pine nuts, and parsley springs, salt, all spice and breadcrumbs and lemon juice and mix well (I use my hands).  If needed, add a splash of milk so it is easy to form the meat mixture into round balls.

  4. Open crescent rolls and cut apart each roll.  Flatten each roll so it is larger than usual and place a small ball of dough in the center.  Fold up each corner of the crescent to the top and mold together.  The fatayer should be a triangle shape.

  5. Bake for 20 minutes.  The rolls should be golden brown and the internal of the temp should exceed 165 degrees.  I enjoy dipping these in hummus. 

JT’s Feta Burgers

Ingredients: 2 lbs of Lean Ground Beer (10% fat or less), ¼ Cup of Worcestershire Sauce, ½ TBS Sea Salt, ½ tsp Black Pepper, ½ TBS Garlic Powder, ¾ TBS Onion Powder, ½ - ¾ Cup Of Feta Cheese

 

Directions

  1. Preheat Grill for high heat.

  2. In a large bowl, mix the ground beef and all ingredients except feta cheese.

  3. Make sure the feta cheese is medium sized chunks (tic-tac sized pieces of cheese).  Ideally you want not very large pieces and not very small pieces either or you will miss the flavor in the burger.  Gently fold the feta cheese into the beef mixture with your hands.   Form into 8 patties. 

  4. Oil the grill grate and grill patties for 5 -7 minutes on each side and check internal temperature for your personal preference (medium, well done, etc.). 

  5. During the week we eat these bun-less and on a cheat day, we have these with a pretzel bun, turkey bacon and BBQ sauce! 

Teriyaki Steak Marinade

Ingredients: 1 ½- 2 pounds of Steak (we prefer filet mignon of course.. who doesn’t?!), ½ cup Vegetable Oil, 1 cup of soy sauce, 3-4 T Brown Sugar Splenda, 1 T Minced Fresh Ginger Root, 2-3 Finely diced or minced Cloves of Fresh Garlic, 1 T Worcestershire Sauce

 

Directions

1. Cut steak into the size you like (we cut the fillet into about 1/2" thick slices) and use a meat tenderizer if desired.

2. Combine all remaining ingredients in a large bowl.  Add meat and cover with foil. Refrigerate while marinating.  If you enjoy a strong teriyaki flavor allow the meat to marinate overnight.  If you like a light to medium flavor you can marinate for 6 hours. 

3. Grill Meat or cook in a skillet. 

Sheet Pan Chicken and Sweet Potato Bake

Ingredients: 3-4 Sweet Potatoes, 1 Head of Broccoli, 3-4 Boneless Skinless Boneless Chicken Breasts, 2 T Minced Garlic, 2 T Lemon Juice, 2/3 Cup Olive Oil, 1 ½ tsp Oregano, 1 t Rosemary, ½ tsp Thyme, Salt and Pepper to Taste.

 

Directions

1. Preheat oven to 375 degrees.

2. Wash and peel sweet potatoes and cut into ½ inch cubes and place in a large bowl.

3. Wash broccoli and cut off florets and place into bowl with the sweet potatoes. 

4.  Drizzle 1/3 cup olive oil, salt and pepper onto the sweet potatoes and broccoli and mix well until evenly coated.

5. Line a cooking sheet with foil and spread out sweet potatoes and broccoli.

6. Wash and trim chicken.  If chicken breasts are thick (most are) filet them in half so they are thinner and cook faster.   Note: If the chicken breasts are too thick and the chicken has to cook too long (more than 35 minutes and your veggies will get burned!).

7. Mince 2 T of garlic and transfer to a medium bowl and add lemon juice, the remaining 1/3 cup of olive oil, oregano, rosemary and thyme and mix well. 

9. Dip each piece of chicken into the olive oil mixture and transfer the chicken to rest on top of the vegetable.

10. Bake for 30-35 minutes until the temperature of the chicken reaches at least 165 degrees and ENJOY!

Mediterranean Hasselback Chicken

Ingredients: 4 Boneless Skinless Chicken Breasts, 6 Slices of Turkey Bacon, ½ Cup Feta Cheese, ¼ Cup Olive Oil, 2 T Lemon Juice, 3 Cloves Garlic (Minced), 1 T Dried Oregano, 1/2 T Dried Basil, ½ tsp Salt & Pepper

Directions:

  1. Preheat oven to 350 degrees and line a baking sheet with foil.

  2. Cook turkey bacon (I did this in the microwave until it was almost crispy).

  3. In a small bowl combine olive oil, lemon juice, basil, oregano, minced garlic, salt and pepper and mix well and set aside.

  4. Place Chicken breasts onto a baking sheet.  Using a sharp knife cut slits about ½ inch apart across the chicken breast about ¾ of the way down (do not want to cut all the way through!).

  5. Stuff each slit with turkey bacon and feta cheese. 

  6. Gently drizzle each chicken breast with the olive oil mixture. Top with additional feta cheese if desired.

  7. Cook 25-30 minutes or until internal temperature is 165 degrees.  ENJOY!

Baked Buffalo Chicken Strips

Ingredients: Boneless Skinless Chicken Breasts (1/ ½ to 2lbs), 1 Cup Flour, 1 packet Hidden Valley Original Ranch Dressing Mix, Frank’s Red Hot Buffalo Wing Sauce (1 Cup), Panko Breadcrumbs (Japanese style breadcrumbs) (1 ½ cup)

 

Directions

  1. Preheat oven to 400 degrees and line a baking sheet with parchment paper

  2. Rinse and trim boneless skinless chicken breasts and cut into strip-size pieces.  Pat chicken dry with a paper towel.

  3. Prepare three shallow bowls as follows:

    1. First Bowl: combine flour and Hidden Valley Original Ranch Dressing Mix

    2. Second bowl pour the Frank’s Red Hot

    3. Third bowl with the Panko Breadcrumbs.  

  4. Coat each chicken strip in the flour mixture, then in Frank’s Red Hot and lastly cover in Panko Breadcrumbs and place onto prepared baking sheet.  

  5. Bake for approximately 15 minutes and flip each piece and bake for an additional 10 minutes or until internal temperature reaches 165 degrees.

Healthy Chicken Fajitas

Ingredients: 4 tablespoons olive oil, 2 pounds chicken breasts, 1 large onion, cut into thin strips, 2 large bell peppers, cut into strips (green and yellow or red), ½ cup of water, 1 package Fajita Seasoning Mix

Suggested Serving / Optional Toppings

Par Excellence Yellow Saffron Rice (available at Sam’s Club)

Plain Greek Yogurt (as a substitute for sour cream)

Salsa (we love black bean and corn salsa)

Mexican Shredded Cheese

Guacamole

Tortilla (cheat day option)

 

Directions

  1. Rinse, trim and cut 2 pounds of boneless skinless chicken breasts into bite sized strips and set aside in bowl.  

  2. Cut Onion, Green Pepper and Red Pepper into thin strips.  Combine onion and peppers in the same bowl and set aside.

  3. Heat 2 tablespoons olive oil in a large skillet.  Add chicken to hot skillet and stir and cook until chicken is cooked throughout (juices run clear).

  4. Remove chicken from skillet and reheat 2 tablespoons of olive oil on medium high.   Add onion and bell pepper and cook for 3-5 minutes stirring occasionally.

  5. Return Chicken to the skillet with the veggies and add ½ cup water and fajita seasoning.  Stir together well and bring to a boil, stirring occasionally.   Then Simmer until water evaporates.  If desired, you may cook another few minutes to “char” the meat and veggies for extra flavor.

  6. Serve chicken on top of yellow saffron rice and add toppings as desired and ENJOY!!

Sweet Chinese-Style Chicken

Ingredients: 2 lbs of Boneless Skinless Chicken Breasts, 1 Medium Onion, ½ cup Ketchup, 1 T Worcestershire Sauce, 1 T Lemon Juice, 1 T White Wine Vinegar (or balsamic Vinegar), 2 T Splenda

 

Directions

  1. Heat 2 T of cooking oil to medium-high in a large skillet.

  2. Chop onion and sauté in heated skillet until translucent.

  3. Trim chicken breasts and cut into bite sized pieces and add the chicken to pan with the onions.  Stir frequently and cook over medium-high heat for 15 minutes until chicken is completely cooked (165 degrees).   Chicken should begin to have a lightly golden brown crust from the high heat.

  4. In a separate bowl whisk together ketchup, worcestershire, lemon juice, vinegar and splenda.

  5.  Pour sauce over chicken and mix until chicken is covered and cook an additional 3-5 minutes.  Serve with brown rice. 

Baked Chicken Make-Over

Ingredients: 2 lbs of boneless skinless chicken breasts, 4 Egg Whites, 1 tsp salt, 1 T Garlic Power, 1 T Onion Powder, 1 Cup Kellogg’s Corn Flake Crumbs, Cooking Spray

 

Directions

  1. Preheat oven to 375 degrees.

  2. Wash and Trim the Chicken and pat dry with a paper towel.   If  the breasts are thick I recommend that you filet the chicken to decrease the cooking time.  Tip:  Use a meat tenderizer on the chicken. 

  3. In a separate bowl, mix the egg whites.

  4. In a separate bowl mix Corn Flakes, salt, onion and garlic powder.

  5. Dip a piece of the chicken into the egg whites and then dip into the corn flake mixture.  Coat each piece of chicken in the corn flake crumbs on each side.

  6. Line a baking sheet and lightly spray with cooking oil.  Place chicken onto the baking sheet.  Make sure none of the chicken breasts touch one another.   This will allow for the chicken to become "crisp" on each side.  

  7. Bake for 25 - 40 minutes (depending upon thickness) or until internal temperature reaches 165 degrees. 

Quick Fix Coleslaw & Canned Chicken Salad

In a large tupperware combine the following: 1 1/2 cups of shredded cabbage (I use the big bag of coleslaw mix from Sam's Club thats cabbage and shredded carrots), 2 servings of drained canned chicken (grilled would work as well), 1/4 cup low-fat cheese (I have used cheddar, feta or gorgonzola), 2 T of low-fat balsamic vinaigrette and sprinkle with slivered almonds. Put the lid of the tupperware and shake until mixed. ENJOY! 

 

 

Slow Cooker Mexican Chicken

Ingredients: 1 pound boneless/skinless chicken breast, 1 packet taco seasoning, 1 can light red kidney beans or black beans (low sodium), 1 small can whole kernel corn (no salt added), 1-1/2-2 cups fresh salsa (I use the all natural Salsa from Sam's)

 

Directions 

Cook all ingredients in a crockpot on low for 6-8 hours. Shred chicken and mix ingredients. Serve with blue corn chips and ENJOY!

Grilled Chicken Perfection

Ingredients : 4 large boneless skinless chicken breasts (Halved and tenderized), 1/2 C extra virgin olive, 2 T minced garlic, 1 t salt, 1 t pepper, 1 t dried rosemary, 1 t dried basil, 4 T lemon juice, 2 T balsamic vinegar
 
Directions
1.  Trim chicken breasts and cut in half (thinner pieces).  Tenderize each piece of chicken.
2.  Mince the garlic.
3.  Arrange chicken in a 9x13 casserole dish and coat the chicken with olive oil, minced garlic, lemon juice and balsamic vinegar.   Sprinkle salt, pepper, rosemary and basil and mix the chicken once to coat in the spices.
4.  Let chicken marinate for 1 hour in the refrigerator before grilling.
5.  Cook chicken on the grill until internal temperature reaches at least 165 degrees.  Serve with brown rice or sweet potatoes and ENJOY!

Slow Cooker Lime Chicken

Directions: Trim Boneless, Skinless Chicken Breasts and cut into two inch pieces. I typically cook 2-3 pounds of chicken breasts at a time but you can adjust to any amount you would like.  Next, juice three fresh limes and pour the juice over the chicken. Add lime juice as needed to just cover the top of the chicken (this doesn't all have to be fresh squeezed).   Add salt and pepper to taste and cook on high until complete.  This chicken goes great with white rice and broccoli. ENJOY!

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DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.