Flourless Almond Crusted Chicken Strips

Flourless Almond Crusted Chicken Strips

Ingredients:

1 lb. of chicken tenders

1.5 cup of almond flour

2 eggs

1 tablespoon of paprika

1 tablespoon of onion powder

2 teaspoons of garlic powder

1 teaspoon of pepper

1 teaspoon of sea salt

Pam cooking spray

Directions:

1. Pre-heat the oven by turning on the broiler. Set at Medium-High

2. Gather all the dry ingredients in a medium size serving bowl. Mix well and place to the side.

3. In a smaller bowl, crack the 2 eggs and mix well. This will be used to dip the chicken tenders.

4. Cut up the chicken breast into tenders and place them in another medium size bowl.

5. Grab a roasting pan and spray the bottom with Pam olive oil spray.

6. Set all 3 bowls together next to the roasting pan. You will start by dipping the chicken tender in the egg mixture. Place the chicken strip on the dry ingredients and make sure it is completely covered. Place that strip in the roasting pan. Repeat until the whole pan is full of chicken tenders that are ready to roast. Once you finish, wash your hands and spray the top of the tenders with the Pam Olive oil spray.

7. Place the roasting pan directly under the broiler and cook one side from 5 - 7 minutes or until golden brown. Flip the tenders to cook the other side.

Eggs Florentine Recipe

Image Credits: Egg Farmers of Alberta

Ingredients:

Spinach · raw - 2 cup

Egg · whole · raw · fresh - 3 large

Cheese · parmesan · grated - 2 tbsp

Salt · table - 1 dash

Spices · pepper · black - 1 dash

Spices · nutmeg · ground - .5 tsp

Preparation & details:

Wilt spinach in a skillet over medium heat.

Season spinach with salt, pepper and nutmeg. When spinach is hot, crack eggs on top. Salt and pepper the eggs and put the lid on. In a few minutes, the eggs will be steam-cooked.

When they are almost how you like them, sprinkle the cheese on top of the eggs and put the lid back on until the cheese is melted.

Healthy Migas Recipe

Ingredients:

4 egg whites

3 corn tortillas cut into pieces

olive oil

cracked pepper

Directions:

Step 1: Add some olive oil to a pan and heat on medium. Cook the cut up tortillas until semi-hard. Add the egg whites and scramble until done.

Nutrition Facts Migas Serving Size 1 meal Amount Per Serving Calories 267.85 Calories from Fat  60 % Daily Value Total Fat 6.94g 11%    Saturated Fat 0.98g 5%    Trans Fat 0g   Cholesterol 0mg 0% Sodium 251.52mg  10% Total Carbohydrate 33.18g 11%    Dietary Fiber 4.56g 18%    Sugars 1.57g   Protein 18.49g  37% Vitamin A (IU) 1.44 0% Vitamin C 0mg 0% Calcium 67.56mg 7% Iron 1.04mg 6%

South Texas Eggs Scramble Recipe

South Texas Eggs Scramble

2 eggs

8 egg whites

2 red potatoes

2 yellow peppers

3 green onions

2 Roma tomatoes

5 cloves of garlic

spray bottle of olive oil

sea salt and all purpose seasoning

Directions:

Step 1: Chop up all the ingredients and put them in separate piles. Put some olive oil in a pan and allow to get hot.

Step 2: Put the chopped potatoes in the pan and saute for 5 minutes. Add the green onions and allow to cook for 2 minutes. Next, add the chopped garlic and saute for another minute. Then, add the rest of the veggies and cook for 2 minutes. By this time, your potatoes should be soft.

Step 3: Add the 2 whole eggs and egg whites in a bowl and mix. You can save the egg yolks in a different container for baking purposes. Pour the egg mixture in the pan and mix together with the veggies. Put the heat on medium low so that you do not burn the eggs. Cook and stir until ready.

Nutrition Facts South Texas Eggs Scramble Serving Size 1 bowl
Amount Per Serving
Calories 262.75 Calories from Fat  60
% Daily Value
Total Fat 6.48g	10%
Saturated Fat 1.62g	8%
Trans Fat 0.25g
Cholesterol 112.65mg	38%
Sodium 330.78mg	14%
Total Carbohydrate 34.55g	12%
Dietary Fiber 4.28g	17%
Sugars 8.69g
Protein 18.02g	36%
Vitamin A (IU) 1299.72	26%
Vitamin C 265.92mg	443%
Calcium 93.16mg	9%
Iron 2.44mg	14%

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

5 egg whites
1/2 cup of mushrooms

3 oz. of cooked chicken breast

1/2 Roma tomato, diced

1/4 onion, diced

1/4 cup of feta cheese
1 tsp minced garlic
Italian seasoning

olive oil

Directions:

Step 1: Dice up the onion and tomato. Slice the mushrooms and shred the chicken breast. Put some olive oil in a pan and allow to get hot.

Step 2: Separate 5 egg whites from the yolks, place into a bowl and mix. Put the extra yolks in a container to save for baking purposes. Put the egg whites in the pan and allow to get semi-firm.

Step 3: On one half of the egg white mixture, put the shredded chicken, the diced tomato, feta cheese and other vegetables. Cover and put heat on medium low. Cook for 3 minutes. Once finished, flip the side with out the ingredients over the other side with a spatula. Use the spatula to slide the omelet onto a plate.

Nutrition Facts Italian Chicken Egg White Omelet Serving Size 6 ounces Amount Per Serving Calories 182.57 Calories from Fat  70 % Daily Value Total Fat 7.93g 12%    Saturated Fat 3.39g 17%    Trans Fat 0g Cholesterol 47.73mg 16% Sodium 330.07mg  14% Total Carbohydrate 3.98g 1%    Dietary Fiber 0.53g 2%    Sugars 2.53g Protein 22.01g  44% Vitamin A (IU) 219.07 4% Vitamin C 3.23mg 5% Calcium 104.71mg 10% Iron 0.5mg 3%