Guilt Free Chicken Kabobs


Ingredients

1/2 C. Red Onion (or Yellow)
1/2 C. Jalepenos
1/2 C. Green or Red Bell Peppers
4 oz. Chicken Breast (cubed)
2 oz. Red Potato (with skin on)
1 Tbsp Olive Oil
Garlic and Herb Mrs. Dash Seasoning

Nutritional Info

	Fat: 15.5g Carbohydrates: 23.0g Calories:347.1 Protein: 29.4g

This will make 2-3 Kabobs!

Heat up your grill on HIGH- should be around 500 Degrees.. Turn the heat to medium (gas or charcoal works!). Chop the veggies in large chunks and cube the Chicken. You will need a few Skewers to layer the veggies and chicken on. Brush with Olive Oil to coat (don't go CRAZY!) and sprinkle with Mrs. Dash. Put on the grill and WATCH IT! You will need to rotate the kabob to grill evenly all sides. Check chicken at 15 minutes. Juices should run clear.
Enjoy!

Number of Servings: 1

LaLa’s Clean Oatmeal Raisin Cookies

I made these for my 2 ½ year old nephew, he calls me “Lala”.  This is a wonderful, chewy cookie made the CLEAN way!  They also make a GREAT preworkout meal.

Enjoy!

Ingredients:

½ Cup Unsweetened Applesauce

½ Cup Olive Oil Spread

¾ Cup Organic Light Brown Sugar

¾ Cup Splenda  (for Baking)

1 whole egg and 2 egg whites

1 Tsp. Vanilla Extract

1 Tbsp. Molasses

1 ½ Cup Whole Wheat Flour

1 Tsp. Baking Soda

1 Tsp. Ground Cinnamon

½ Tsp. Ground Cloves

½ Tsp. Sea Salt

3 Cups Rolled Oats

½ Cup Rasins

Directions:

Preheat oven to 350 degrees.  In a large bowl, cream the olive oil spread, applesauce, splenda, brown sugar, eggs and vanilla until smooth.  Add the flour mixture (flour, baking soda, cinnamon, cloves and salt), stir in the oats and raisins.  Drop by rounded teaspoons onto ungreased cookie sheets.

Bake for 10-12 minutes until light and golden.  DO NOT OVERBAKE!  Cool completely before moving to rack.  Store in airtight container.  Enjoy!

Citrus Honey Glazed Turkey Breast

Ingredients:

5 to 6 Lb. Whole boneless turkey breasts

1 (each) lemon, lime, orange

2 Tbsp. flax seed or olive oil

1 Tbsp. Chili flakes

1 Tbsp. Tarragon

2 Tbsp. Honey

Prepare marinate ONE day ahead of time to allow the turkey breasts to soak overnight in mixture.

Preheat oven to 325 degrees.  Cover marinated turkey breast with foil (loosely) and place in oven for 1 hour.  Make SURE you monitor the progress at 50 minutes to gage if you need to cook longer or not. 

While turkey is cooking, prepare the glaze:

In small saucepan bring the juice of one orange, one lemon and one lime (should be around ½ cup) to a boil.  Add the 2 tbsp. of honey and simmer to reduce to thick syrup like consistency.  Put aside and let cool.  After the 1 hour (maybe a bit longer) raise oven temp to 400 degrees.  Cook turkey for an additional 20 minutes at 400 degrees.  Glaze turkey (with brush) every 5 minutes for 20 minutes.

Slice and enjoy!

Nutritional facts:

Calories:  281

Total fat:  4g

Sat fat:  .5g

Carbs:  4.5g

Fiber:  1g

Sugars: 2.5g

Protein:  56g

Sodium:  94mg

Cholesterol:  90mg

Apple Cinnamon Oatmeal

Ingredients:

·         1 cup whole grain oats

·         1 medium size apple (peeled and chopped in bite size pieces)

·         1 cup water

·         1 teaspoon cinnamon

·         1 tablespoon honey

Preparations:

Bring water to boil. Add apple pieces and cook 3 minutes. Add whole grain oats, honey and cinnamon. Stir and cook 1 minute. Remove from heat.

Nutritional Information Per Serving:

Calories: 180

Total Fat: 3.0 grams

Total Carbs: 34 grams

Total Protein: 5 grams

Mediterranean Beef And Chicken Casserole

Ingredients:

·         1/4 cup olive oil

·         1 pound ground beef

·         2 chicken breasts chopped in small bite pieces

·         1 onion, chopped

·         1/4 teaspoon salt

·         1/4 teaspoon pepper

·         2 cups brown rice

·         4 cups chicken broth

Preparations:

Heat oil in a skillet. Add ground beef, pieces of chicken breast and onion. Season with salt and pepper. Add rice and chicken broth. Transfer contents to a casserole dish. Preheat oven to 375F and bake uncovered until rice is cooked (about 30-45 minutes). Check liquid periodically; add water if the casserole is drying out.

Nutritional Information Per Serving:

Calories: 650

Total Fat: 30 grams

Total Carbs: 50 grams

Total Protein: 32 grams

Healthy, Savory Cheese Pie

Ingredients:

·         1 pound phyllo dough

·         2 pounds cottage cheese

·         6 eggs

·         2 cups milk

·         1/3 cup olive oil

Preparations:

In a big bowl, mix eggs, milk and olive oil. Add cottage cheese and stir. In a baking dish overlap 2 sheets of phyllo, spoon over mix generously. Repeat several times. Top layer finish with light layer of mix. Bake in oven on 350 degrees Farenheit for 45-60 minutes or until golden brown.

Nutritional Information Per Serving:

Calories: 370

Total Fat: 27 grams

Total Carbs: 25 grams

Total Protein: 16 grams

Spinached Egg Whites

This is very simple to prepare. Take 6 egg whites and 1 package of spinach (10 oz) and prepare as if you were making normal scrambled eggs. Add no cheese and have no toast. The spinach makes for a great addition because it is not only provides many minerals and a large amount of vitamin C, but it contains nearly a 1:1 protein to carb ratio and the sodium from it adds a lot of taste to the scrambled eggs.

Protein: 29g
Carbs: 12g (7.5g of fiber)
Fats: 1g (0.5g polyunsaturated)

Banana Nut Protein Bread

Recipe:

2 cups of quick oats
8 scoops of Vanilla Protein Powder
1 cups of baking Splenda
¾ cups of chopped walnuts
¼ cups of sugar free vanilla coffee syrup
16 egg whites
½ cups of unsweetened applesauce (or substitute ½ cups of ground apple instead)
4 ripened and smashed bananas
1 tsp. of baking soda
1 tsp. of baking powder

Directions:

Preheat oven to 325°F degrees. Mix first three dry ingredients together in large mixing bowl. Smash the four ripe bananas in another bowl and then add the eggs, unsweetened applesauce, sugar free coffee syrup, baking soda, baking powder and Splenda with a blender. Blend until smooth.

Gradually add dry ingredients into the bowl, blending constantly on low until completely blended. Spread ingredients evenly into two medium sized bread pans that have been sprayed with nonstick cooking spray. Bake at 325°F for 50-55 minutes.

Servings: 2 loaves (12 slices per loaf)

Almond & Walnut Chicken

Cook one 4oz. Chicken Breast in any way desired (besides frying). After being cooked, add 1/4 cup of sliced almonds and 1 tablespoon of Wishbone Lite Raspberry Walnut Vinaigrette!

Protein: 32g
Carbs: 8g (3g of fiber)
Fats: 15.5g (only 1g of saturated fat)

Vanilla Lemonfish

Prepare one 6 oz. Whitefish Fillet any way you please and after cooking is finished simply add a teaspoon of vanilla extract and squeeze lemon juice from half of a lemon onto the fillet. Enjoy your high protein, low carb meal with a nice bit of antioxidants!

Protein: 37.5g
Carbs: 2.5g
Fats: 11.5 (only 1.5g of saturated fat)

Super CLEAN Burrito

2 lb lean ground sirloin
1 large can of Pinto Beans
1 small can of Black Beans
1 small can of Mild Rotel
1 packet of Low Sodium Taco Seasoning
1 block of Fat Free Cream Cheese
Fat Free tortillas (wheat or multigrain)
Fat Free Cheddar Cheese (optional)

Brown 2lb of lean ground sirloin in skillet/browning pan. Once meat is brown, add a packet of low sodium Taco seasoning (mild). Push meat aside in the skillet and add a block of Fat Free Cream cheese. Allow the cream cheese to melt and mix it with the meat. Add the fully drained cans of Pinto and Black beans and the small can of Mild Rotel. Continue to mix until everything is blended. Allow to simmer for at least 10 minutes.  Dish out the burrito mix over tortillas and roll into a burrito.  Add fat free Chedder Cheese, if prefer on top of the mix.

High Fiber Brownie Muffins

• 1 box Betty Crocker Low Fat brownie mix
• 1 can unseasoned black beans
• 1 scoop chocolate protein powder (optional)

1. Preheat oven to 350 degrees.
2. Rinse black beans and pour into a food processor.  Mix with enough water to make a puree.  Set aside.
3. In a medium sized mixing bowl, add brownie mix.  Next, take the bean puree and add to brownie mix and mix well until it forms a batter.
4. Spray a 12-cup muffin pan with non-stick cooking spray or line with muffin liners.  Distribute mixture evenly into muffin pans and bake for 20-25 minutes until muffins are cooked.  These are great for packing and taking to work!