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.

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%

Chicken with Mushroom and Lentils Soup

Chicken with Mushroom and Lentil Soup

2 boneless chicken breast, diced

2 oz. onions, sliced

4 carrots, sliced

5 cloves of garlic, minced

1/2 head of cabbage, diced

1 cup of lentils

2 cups of chicken broth

2 tsp of thyme

olive oil

Directions:

Step 1: Heat some olive oil in a pan and cook the diced chicken for 10 minutes. Then remove and set aside.

Step 2: Add all of the veggies and a 1 cup of broth to the pan. Cook for another 10 minutes.

Step 3: Stir in the remainder broth, lentils and thyme. Cover and cook on low for 15 minutes or until the lentils are soft. Return the chicken to the pan and heat through for 5 minutes.

Nutrition Facts Chicken with Mushroom and Lentil Soup Serving Size 1 bowl Amount Per Serving Calories 317.95 Calories from Fat  50 % Daily Value Total Fat 5.3g 8%    Saturated Fat 0.96g 5%    Trans Fat 0g   Cholesterol 87.75mg 29% Sodium 343.7mg  14% Total Carbohydrate 28.41g 9%    Dietary Fiber 10.26g 41%    Sugars 8.76g   Protein 41.02g  82% Vitamin A (IU) 452.93 9% Vitamin C 92.16mg 154% Calcium 129.4mg 13% Iron 4.5mg 25%

Protein Shake Recipes: High and Low Carb

Strawberry and Banana Protein Shake

1 cup of water

4 strawberries

1/2 medium banana

1 scoop of whey protein

1 cup of crushed ice or 6 ice cubes

Directions: Put all the ingredients in a blender. Blend until smooth

Nutrition Facts Strawberry Banana Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 265.55 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.58g 3%    Trans Fat 0g Cholesterol 32mg 11% Sodium 196.31mg  8% Total Carbohydrate 40.51g 14%    Dietary Fiber 2.97g 12%    Sugars 30.24g Protein 24.63g  49% Vitamin A (IU) 1796.4 36% Vitamin C 49.57mg 83% Calcium 454.47mg 45% Iron 0.54mg 3%

Chocolate Mixed Berry Protein Shake

1 cup of water

4 strawberries

1/2 cup of blueberries

1 scoop of Max Muscle chocolate whey protein

1 cup of crushed ice or 6 ice cubes

Nutrition Facts Mixed Berry Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 145.52 Calories from Fat  5 % Daily Value Total Fat 0.72g 1%    Saturated Fat 0.01g 0%    Trans Fat 0g Cholesterol 4mg 1% Sodium 116.95mg  5% Total Carbohydrate 17.14g 6%    Dietary Fiber 4.97g 20%    Sugars 9.09g Protein 20.99g  42% Vitamin A (IU) 8.82 0% Vitamin C 58.22mg 97% Calcium 43.97mg 4% Iron 0.66mg 4%

I usually have a shake with fruit for breakfast when I did not have any time to cook in the morning. According to what I have read on Oxygen Magazine, Hers Muscle and Fitness and fitness blogs, is to have a protein shake an hour before a workout and then another 30 minutes after your workout. However, you will have to go to the bathroom often. Protein shakes are very convenient because they can take over 2 of the 5-6 meals you are suppose to have in a day. Or, if you take them without fruit they can take the place of 2 snacks. Plus, they are loaded with the vitamins, minerals and supplements we need to re-feed and repair the body!

Here are some more recipes for protein shakes and smoothies! 

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