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.

Cumin Spiced Turkey Burgers

Cumin Spiced Turkey Burgers

Ingredients:

1 lb. of 93/7 fat free natural ground turkey

1 rounded tbsp. of cumin
1 tbsp of olive oil

Directions:

Step 1: Add the cumin to the ground turkey and mix. Shape the ground turkey into 4 oz. balls and flatten them into patties.

Step 3: Place a pan on the burner on Medium/High. Next, add some oil with your olive oil spray bottle.

Step 4: Cook for 5 minutes on each side. Try adding some mustard!

Nutrition Facts Cumin Spiced Turkey Patties Serving Size 1/2 cup
Amount Per Serving
Calories 100.63 Calories from Fat  30
% Daily Value
Total Fat 3.33g	5%
Saturated Fat 0.17g	1%
Trans Fat 0.01g
Cholesterol 30mg	10%
Sodium 43.33mg	2%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g
Protein 18.67g	37%
Vitamin A (IU) 0	0%
Vitamin C 0mg	0%
Calcium 0mg	0%
Iron 0.96mg	5%

The Benefits of Eating Squash

Benefits of Eating Squash

• Full of vitamin C, magnesium, and other antioxidant compounds

• It helps to neutralize free radicals throughout the body. Free radicals have been connected with a wide spread of illnesses, including cancer, heart diseases, and premature aging.

• Contains high levels of vitamin A, including carotenoid phytonutrients like lutein and zeaxanthin. These help the body boost its immune response and defend against foreign substances

• Great source of B-complex vitamins which helps boost metabolism,. Certain types of squash contain good amounts of dietary fiber and pectin. Pectin regulates blood sugar  throughout the body, making sure that the insulin and glucose activities within the body remain constant and smooth. 

• Due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene,and polysaccharides called homogalacturonan squash gives out anti-inflammatory properties to help heal the body. Anti-inflammatory effects can extend to arthritis and gout. Studies on squash have linked it to reducing gastric and duodenal ulcer reduction, and general anti-inflammation of the cardiovascular system. Inflammation in the body is closely linked to type-2 diabetes.

• The seeds of squash can also be eaten or chewed to get a number of health benefits. These seeds have been directly connected to antifungal, antimicrobial, and antiparasitic activity within the body, protecting us from a wide variety of diseases, including tapeworms and other intestinal parasites.

• Having magnesium and potassium present in squash forms a very effective defense line against cardiovascular issues. Potassium is a vasodilator, which means that it relaxes the tension of blood vessels and arteries, thereby increasing blood flow, oxygenation and reducing the stress on the heart. The fiber found in squash is very good at scraping excess cholesterol from the walls of arteries, thereby reducing the chances of atherosclerosis, heart attack, and stroke. The high levels of folate in squash neutralize harmful levels of homocysteine that builds up in the body. Homocysteine has been linked to increased chances of developing cardiovascular diseases

• High levels of essential vitamins found in squash is very important part of developing bone matter and bone mineral density. Squash is a valuable source of calcium, manganese, zing and other very important trace elements. This helps reduce your chances of developing osteoporosis as you age and ensure the strength and durability of your bones.

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%

Chicken and Green Salsa

Ingredients:

3 boneless chicken breast

olive oil spray bottle

1 lb of pureed tomatillos

1 cup of chicken broth

3 cloves of garlic, chopped

3-5 tbsp of chopped fresh cilantro

1 fresh red chili, seeded and chopped

1/2 tsp ground cumin

sea salt and pepper

Directions:

Step 1: Season the chicken breast with the sea salt and pepper. Spray the pan with some olive oil and heat on medium. Cook the chicken breast for 5 minutes on both sides. Remove from the pan and set aside.

Step 2: Place the pureed tomatillos, chicken broth, garlic, cilantro, chile, and cumin in the pan and bring to a boil. Reduce the temperature and simmer on low heat. Add the chicken breast and cook both sides for 10 minutes each, spooning the sauce over the breast.

Step 3: Slice up the chicken breast and serve with the sauce spooned on top.

Nutrition Facts Chicken and Green Salsa Serving Size 5 ounces Amount Per Serving Calories 171.34 Calories from Fat  45 % Daily Value Total Fat 4.83g 7%    Saturated Fat 0.83g 4%    Trans Fat 0.01g Cholesterol 64.61mg 22% Sodium 566.6mg  24% Total Carbohydrate 9.75g 3%    Dietary Fiber 2.78g 11%    Sugars 5.47g Protein 22.36g  45% Vitamin A (IU) 388.47 8% Vitamin C 41.25mg 69% Calcium 29.81mg 3% Iron 1.9mg 11%

Grilled Balsamic Chicken Pasta Recipe

Grilled Balsamic Chicken Pasta
3 boneless chicken breast
1 cup of balsamic vinegar
1 onion, chopped
8-10 cloves of garlic
8 roma tomatoes
3/4 of a package of whole wheat pasta
2 oz. of fresh basil
sea salt and pepper

Directions:
Step 1: Heat up the grill and season the chicken breast with sea salt and cracked pepper. Once, the grill is hot, add the chicken breast and cook thoroughly on both sides.

Step 2: Put some oil in a pan with your spray bottle and allow to get hot. Add the onion and saute until clear. Chop up the garlic, add to the onion and saute for 1 minute. Heat up a small sauce pan and add the cup of balsamic vinegar. Allow it to reduce by half.

Step 3: Place a pot filled 3/4 of the way with water on the stove and heat to a boil. With your spray bottle add some oil so that the pasta will not stick together while cooking. Slice the tomatoes and put in the pan with the onion and garlic. Cook the tomatoes until tender so you can smash them with a spoon.

Step 4: Once the chicken is done, slice and put it to the side. By this time your balsamic vinegar should be almost reduced by half. You can add some organic sugar if you like to make it sweeter. Put it on a lower heat and allow the vinegar to thicken into a syrup. Your pasta should also be finished by this time (usually 13 minutes on medium temp.). Put the pasta into a strainer and run some cold water through it to stop the cooking process.

Step 5: The tomatoes in the pan should be almost like a thick sauce (if not add a little water). Add the fresh basil (I got mine from my garden!) and cook for 2-5 minutes. Once it is done, grab a large mixing bowl and put the pasta, the tomato and basil mixture, the sliced chicken breast and then the reduced balsamic vinegar. Mix together and it is done.

Hope you like this recipe. I love it!

Nutrition Facts Grilled Balsamic Chicken Pasta Serving Size 1 bowl
Amount Per Serving
Calories 91.83 Calories from Fat  5
% Daily Value
Total Fat 0.79g	1%
Saturated Fat 0.23g	1%
Trans Fat 0g
Cholesterol 26mg	9%
Sodium 217.59mg	9%
Total Carbohydrate 9.79g	3%
Dietary Fiber 1.15g	5%
Sugars 5.6g
Protein 10.93g	22%
Vitamin A (IU) 443.49	9%
Vitamin C 8.85mg	15%
Calcium 30.03mg	3%
Iron 0.93mg	5%