TOASTED CHICKEN WRAP

394 Calories   

25g Carbs | 45g Protein | 14g Fats
INGREDIENTS
  • 1 whole wrap
  • Grilled or shredded chicken (100 g)
  • 1 slice low fat Cheese
  • Avocado 20 g
  • 1/2 Cup Lettuce leaf
  • Sliced tomatoes 50 g
  • Red onion 15 g
  • Low Fat Low Calorie Ranch style dressing

METHOD
  • Layer cheese, chicken, avocado, tomatoes, lettuce, onion.
  • Wrap left side over, then move clockwise with five folds to create sort of pentagon. 
  • Spray a hot pan and grill the seam-side first to seal it up.  Spray the uncooked side with cooking spray and then flip and cook until browned, hot, and melty inside.
  • Drizzle with or dip in more ranch sauce or low calorie sauce of liking

​MACROS FOR 2 SERVES

CHICKEN AND SNAP PEA STIR FRY

291 Calories   

25g Carbs | 23g Protein | 11g Fats
INGREDIENTS
  • 2 tablespoons vegetable oil
  • 1 bunch spring onions, thinly sliced
  • 2 garlic cloves, minced
  • 1 red bell pepper, thinly sliced
  • 2 cups snap peas
  • 1 cups boneless skinless chicken breast, thinly sliced
  • Salt and freshly ground black pepper
  • 3 tablespoons soy sauce or tamari
  • 2 tablespoons rice vinegar
  • 2 teaspoons Sriracha (optional)
  • 2 tablespoons sesame seeds, plus more for finishing
  • 3 tablespoons chopped fresh cilantro, plus more for finishing

METHOD
  1. In a large sauté pan, heat the oil over medium heat. Add the spring onions and garlic, and sauté until fragrant, about 1 minute. Add the bell pepper and snap peas, and sauté until just tender, 2 to 3 minutes.
  2. Add the chicken and cook until it is golden and fully cooked and the vegetables are tender, 4 to 5 minutes.
  3. Add the soy sauce, rice vinegar, Sriracha (if using) and sesame seeds; toss well to combine. Allow the mixture to simmer for 1 to 2 minutes.
  4. Stir in the coriander, then garnish with a sprinkle of extra corianda and sesame seeds. Serve immediately.

Hawaiian Pizza Chicken

293 Calories

11g Carbs | 40g Protein | 11g Fats
INGREDIENTS
  • 4 chicken breasts
  • 1 tablespoon Italian seasoning
  • Sea salt and black pepper, to taste
  • 3/4 cup pizza sauce
  • 1-2 balls of buffalo mozzarella (or 1 cup shredded mozzarella)
  • 1/2 cup bacon or baked ham, chopped
  • 1/2 cup pineapple
  • Parmesan cheese and red chilli flakes, to garnish, optional
  • 2 cups broccoli, steamed

METHOD
  • Preheat oven to 425 degrees F.
  • Add chicken breasts to a baking dish, and season both sides with sea salt, pepper, and Italian seasoning.
  • Bake chicken for 18 minutes, until it’s slightly undercooked.
  • Top chicken breasts with pizza sauce, sliced or shredded mozzarella, ham and pineapple. Return to oven to bake for another 10-12 minutes, until the cheese is starting to brown and bubble.
  • Serve with steamed broccoli.

SERVINGS 4 - MACROS FOR 1 SERVING

SPINACH AND MUSHROOM QUICHE

277 Calories   

7g Carbs | 17g Protein | 20g Fats
INGREDIENTS
  • 2 tablespoons extra-virgin olive oil
  • 1 Cup sliced mushrooms
  • 1 1/2 cups thinly sliced sweet onion
  • 1 tablespoon thinly sliced garlic
  • 8 Cups spinach, coarsely chopped
  • 6 large eggs
  • 1/4 cup whole milk
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh thyme leaves, plus more for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1 1/2 cups shredded mozzarella cheese
 
METHOD
  1. Preheat oven and coat pan with cooking spray; set aside.
  2. Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the pan. Add mushrooms; cook, stirring occasionally, until browned and tender, about 8 minutes. Add onion and garlic; cook, stirring often, until softened and tender, about 5 minutes. Add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.
  3. Whisk eggs, milk, half-and-half, mustard, thyme, salt and pepper in a medium bowl. Fold in the mushroom mixture and cheese. Spoon into the prepared pie pan. Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes; slice. Garnish with thyme and serve.

SERVING SIZE 1 SLICE

CHICKEN PROTEIN BOWL

249 Calories   

13g Carbs | 25g Protein | 11g Fats
INGREDIENTS 
  • 4 cups mixed greens
  • 4 hard boiled eggs, see below for Instant Pot recipe
  • 2 cups shredded cooked chicken breast
  • 1 cup cooked red quinoa
  • 1/2 large English cucumber, sliced
  • 1/2 cup Homemade Ranch dressing, or dressing of choice

METHOD
  • Divide all ingredients equally among 4 containers.  Seal and refrigerate until ready to eat. 
  • Keep dressing separate until ready to serve and pour over bowl.

KALE STEAK SALAD

631 Calories

33g Carbs | 48g Protein | 39g Fats
INGREDIENTS

​For Lemon Herb Dressing  
  • 1/4 cup olive oil  
  • 1/4 cup fresh lemon juice  
  • 1/2 cup fresh parsley  
  • 1 tbsp raw honey  
  • 1 tsp dried basil  
  • 1 tsp dried thyme  
  • 1/2 tsp sea salt  

For Steak  
  • 2 tsp olive oil for greasing  
  • 1 lb. sirloin or strip steak 
  • 1 tsp sea salt 
  • 1/4 tsp cracked black pepper  

For Salad  
  • 2 tbsp olive oil 
  • 2 cups chopped sweet potatoes  
  • 2 cups halved Brussels sprouts  
  • 8 cups shredded kale  
  • 1/2 cup thinly sliced fennel bulb 
  • 1/2 cup blue cheese 
  • 1/3 cup chopped pecans 
  • 1/2 cup lemon herb dressing  (above)  
​
METHOD
  1. Combine all of the salad dressing ingredients in a blender or Nutri-Bullet and blend until it’s smooth. 
  2. Bake your lightly oiled and salted Brussels sprouts and cubed sweet potatoes on a baking sheet lined with parchment paper at 400 degrees for 25 minutes. 
  3. Cook your steak in a heated cast-iron pan with olive oil over medium heat. Sear each side of the steak for 4-5 minutes. Let the steak rest on a cutting board for 5 minutes before slicing. 
  4. Finally, top 2 cups of kale with steak, potatoes, sprouts, fennel, pecans, and blue cheese.

CHIPOTLE CHICKEN BOWL WITH AVOCADO SALSA

460 Calories

49g Carbs | 49g Protein | 7g Fats
INGREDIENTS
  • 1 lb boneless skinless chicken breasts
  • 1/4 cup chipotle vinaigrette
  • 1/4 cup avocado salsa
  • 1 tbsp olive oil
  • 2 large zucchinis spiralized into app 4 cups zoodles

METHOD
  1. Add the chicken breasts to a large plastic bag with the chipotle vinaigrette, allow to marinate for at least 1 hour, or up to 8 hours.
  2. Before grilling the chicken, prepare the chunky avocado salsa using the recipe link provided above.
  3. Place in the refrigerator until ready to use.
  4. Remove the chicken from the marinade and place on a grill preheated to medium high heat.
  5. Grill the chicken for 5-7 minutes per side, or until the internal temperature reaches 165°F.
  6. Remove from the grill, loosely cover with foil and let rest for 5-10 minutes.
  7. Add the olive oil to a large skillet on the stove over medium high heat.
  8. Add the zucchini noodles and saute for 3-5 minutes.
  9. Divide the zucchini noodles between two bowls.
  10. Slice the chicken and add it to each bowl.
  11. Top the chicken with the chunky avocado salsa.

NOTES
  • Zucchini noodles can be replaced with cooked white rice, cauliflower rice or quinoa, if desired.
  • The chunky avocado salsa can be replaced with pico de gallo or guacamole, if desired.

CHICKEN AND ASPARAGUS WITH LEMON CAPER SAUCE​

315 Calories  

11g Carbs | 49g Protein | 9g Fats
INGREDIENTS
  • 400 Boneless, Skinless, Chicken Breast (about 2 large breasts)
  • 1/2 tbsp  Extra Virgin Olive Oil
  • 2 cups Asparagus ends trimmed
  • 1/2 tbsp Unsalted butter (for chicken)
  • 1/4 tbsp Unsalted Butter (for asparagus)
  • 1/2 tbsp All Purpose Flour
  • 1 Lemon
  • 3/4 Cup Water
  • 2 tbsp Capers
  • 2 tbsp Fresh Chives diced
  • 1 tsp Black Pepper
  • 1 tsp Garlic Powder

METHOD
  1. Heat a stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 7 minutes, then flip and cover again for additional 7 minutes.
  4. After 7 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 7 oz breast. It is always best to check the internal temperature of chicken before serving.
  5. While the chicken is cooking, cook your asparagus in a large saute. Heat the pan to medium heat, add 1/4 cup water to the pan and bring to a simmer. Add the asparagus to the pan and allow to cook for about 4 minutes at medium heat/simmering but not boiling. This quick cook will take the "bite" out of the asparagus but still leave it crisp.
  6. At this point the water should be gone from the asparagus pan. Put the butter into the hot pan and toss to coat the asparagus with the little bit of butter. Turn the heat to low, or turn off and cover with a lid to stay warm while you create a sauce.
  7. Now that the chicken is finished, remove the chicken from the pan. Leave the juices in the pan, turn the heat up to medium, and add the butter.
  8. Once the butter has melted add the flour. Stir the butter, chicken juices and flour together. The flour will begin to cook and soak up most if not all of the juice. This is how you create a rue, the flour should have the consistency of a wet paste.
  9. As soon as you have a paste consistency, add 1/2 cup water and the chicken base. Turn the heat to high, bring to a boil, whisking continuously. Once boiling allow to cook for 2 minutes, continue to whisk.
  10. After 2 minutes turn the heat to low. Squeeze the juice from half the lemon into the sauce and add the capers. Cook for another 3-4 minutes, still whisking. This will thicken the sauce.
  11. Slice 2-3 very thin slices of lemon from the other half of the lemon.
  12. Plate the chicken and the asparagus in an interesting way.
  13. Squeeze the remaining other small half of lemon into the sauce and stir one last time. Drizzle the sauce over both the chicken breasts and asparagus.
  14. Garnish with the slices of lemon and diced chives​

MAKES 4 SERVINGS - MACROS PER 1 SERVING

CHICKEN & CHICKPEA RICE SOUP​

224 Calories

28g Carbs | 10g Protein | 8g Fats
INGREDIENTS
  • 19 oz Boneless, Skinless, Chicken Breast (about 2 large chicken breast)
  • 1/2 tsp Black Pepper
  • 1/2 tsp Garlic Powder
  • 1/2½tbsp Extra Virgin Olive Oil
  • 130 g Yellow Onion diced, (about ½ onion)
  • 15 g Fresh Garlic diced, (about 3 cloves)
  • 250 g Red Skin Potatoes washed and chopped, (about 3 potatoes)
  • 35 g Celery diced (about 1 stalk)
  • 100 g Carrots diced, (about 3 carrots)
  • 1 tsp Sea Salt
  • 1 tsp Black Pepper
  • 1 tsp Cayenne Pepper
  • 4 cups Water
  • 100 g Chickpea Rice diced, (about 1/2 cup)

METHOD
  1. Heat a large heavy botom pot to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about’ 9‘ minutes, then flip and cover again for additional’ 9‘ minutes.
  4. After’ 9‘ minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a’ 9‘ oz breast.My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per side. I find that this deliveres a perfect juicy chicken breast every time.It is always best to check the internal temperature of chicken before serving.
  5. Once the chicken is cooked remove the chicken from the pot and set aside, leaving the chicken juices in the pot. We are going to use those to add flavor to the veggies.
  6. Now add the diced onions and garlic to the pot. Cook the onions and garlic for about 5 minutes, enough for them to begin to soften, and allow the aroma to take over. Stir consistanly to prevent burning.
  7. Then add the chopped potatoes, diced celery, and carots to the pot. Season with the salt, pepper, and cayenne pepper. Continue cook stirring often, for an additional 5 minutes.
  8. Now add the water and chicken base to the pot. Once the chicken base is evenly distributed, add the chickpea rice. Stir everything togeter and bring the soup to a boil. Once boiling cook for 5 minutes.
  9. Chickpea rice cooks really fast, after 5 minutes the soup is done. However, the longer you cook it, the more flavor it will develops. So feel free to turn the heat to low, cover with a lid and cook as long as you have time for.

MAKES 6 SERVINGS - MACROS PER 1 SERVING

GREEN BEAN AND CHICKEN STIRFRY

243 Calories

13g Carbs | 28g Protein | 8g Fats
INGREDIENTS
  • 1/2 cup Brown Rice
  • 140 g Fresh Green Beans trimmed and halved cross-ways(about 2 cups)
  • 1 tbsp Fresh Ginger thinly sliced
  • 20 g Spring onions sliced, (about 3 stalks)
  • 2 cloves Fresh Garlic diced
  • 2 tsp Extra Virgin Olive Oil
  • 19 oz Boneless, Skinless, Chicken Breast sliced thin (about 3 medium breasts)
  • 2 tbsp Soy Sauce
  • 1 tsp Sesame Seeds

METHOD
  1. In a small sauce pot, bring 1 cup water to boil. Once boiling add the brown rice to the pot. Turn the heat to low and cover with a lid. Cook for 20 minutes.
  2. After 20 minutes remove the rice for the heat, leave covered for 10 minutes.
  3. While the rice is cooking, with 5 minutes left on low, begin cooking the other ingredients.
  4. Heat a large saute pan over medium heat, add 1 tsp extra virgin olive oil and toss in green beans, garlic, ginger, spring onions, and 1 tbsp soy sauce. Cook for 4-5 minutes, stirring consistently.
  5. Remove green bean mixture from pan and add 1 tsp extra virgin olive oil, to begin cooking the chicken. Arrange the chicken in the pan to cover the entire bottom of the pan, leave chicken untouched for 3-4 minutes to get one side golden brown.
  6. Then stir chicken and cook for another 2-3 minutes. Once chicken is almost fully cooked add the bean mixture back into the pan with remaining soy sauce and olive oil.
  7. Toss together, cooking for another 2 minutes until the chicken is fully cooked.
  8. Once the brown rice has sat covered for 10 minutes the liquid should be fully absorbed. Fluff the rice with a fork and serve.
  9. Serve the chicken and green beans with your brown rice. Sprinkle with white sesame seed.

MAKES 3 SERVINGS - MACROS PER 1 SERVING
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