Sheet pan- Chicken and potatoes

Makes 4 servings Ingredients: 24oz red potatoes 2lbs chicken thighs- boneless 1 tbsp sage 1 tbsp rosemary 3 garlic cloves minced 1 tbsp olive oil Salt and pepper to taste Instructions: Quarter the potatoes and toss with olive oil then spread evenly on a baking sheet lined with parchment and then add the chicken thighs…

Chicken Cesar Salad

Makes 4 servings Calories: 171 Carb: .5 Fat: 11.9 Protein: 15.5 Ingredients: 1 large head of romaine lettuce 12 oz chicken cutlets 4 tbsp Cesar Salad dressing 1 cup croutons 1/4 cup Parmesan cheese shredded Instructions: Fry chicken over medium heat for 5 minutes per side. Remove from heat and shred. Chop and divide romaine…

Broccoli & Tofu Stir fry

Makes 2 servings Calories: 184 Carb: 8.6 Fat: 17.4 Protein: 22.8 Ingredients: 1 box extra firm tofu 1 bag frozen broccoli 1 tbsp olive oil 1 tbsp liquid aminos Instructions: Place all ingredients in a wok over medium heat. Stir until cooked through (about 10 minutes) My notes on this recipe: This is a delicious…

Bean and cheese quesadilla

Makes 1 serving Calories: 450 Carb: 65. Fat: 12. Protein: 21 Ingredients: 2 tortillas 1/2 cup refried beans 1 cheese stick(shredded) 8 tbsp salsa Instructions: Spread refried beans onto one tortilla then add shredded cheese and top with the second tortilla. Place on cast iron griddle that’s been heated on medium then let cook until…

Breakfast Bagel

Makes 1 serving Calories: 423 Carb: 49.7 Fat: 15 Protein: 21.6 Ingredients: 3 eggs 2 tbsp cream cheese 1 plain bagel 1 tsp adobo seasoning Instructions: Put the bagel halves in the toaster. Meanwhile scramble 3 eggs over medium heat. When the bagels pop up spread 1 tbsp of cream cheese on each half. Top…

Salmon and Blueberry Brussel Sprouts

This makes 4 servings Calories: 293 Carb:22. Fat: 13. Protein: 26.2 Ingredients: 4 frozen salmon burgers 2 cups frozen brussel sprouts 1/4 tbsp olive oil 1 garlic clove minced 1 tsp rosemary 1 cup blueberries 1 tbsp balsamic vinegar 1/4 cup water 1 tbsp fresh mint Instructions: Add salmon burgers and brussel sprouts to a…

Blueberry Banana Pancakes

Makes 2 serving of 3 pancakes. Calories: 360 Carbs:52.2 fat:12.2 Protein: 17.8 Ingredients: 2 ripe banana 4 large eggs 1/2 cup oatmeal (ground) 1/2 cup frozen blueberries (wild/small) Instructions: Mash the banana, mix in the eggs, ground oatmeal and blueberries. Heat griddle (I use cast iron) over medium low heat, pour 1/6 of the mixture…

Blueberry Banana Pancakes

Makes 2 serving of 3 pancakes. Calories: 360 Carbs:52.2 fat:12.2 Protein: 17.8 Ingredients: 2 ripe banana 4 large eggs 1/2 cup oatmeal (ground) 1/2 cup frozen blueberries (wild/small) Instructions: Mash the banana, mix in the eggs, ground oatmeal and blueberries. Heat griddle (I use cast iron) over medium low heat, pour 1/6 of the mixture…

Spiced Chicken with Zucchetti

Makes 4 servings Calories: 452. Carb: 6. Fat:16.5 Protein:65.3 Ingredients: 4 chicken breasts (bone and skinless) 4 zucchini 1 tsp lemon juice 1 tbsp parsley 2 garlic cloves 1 tbsp olive oil Salt and pepper to taste Instructions: Spiralize the zucchini and place in a bowl and toss with a pinch of salt and then…

Breakfast Quinoa Bowl

Makes 2 servings Calories: 462 Carb: 92.3 Fat: 5.9 Protein: 15.8 Ingredients: 1/2 quinoa 1 cup water 1 cup frozen peaches 1 cup frozen blueberries 1 cup unsweetened vanilla almond milk 2 tbsp honey or favorite sweetener 4 tbsp powdered peanut butter Instructions: In a medium pot add quinoa,water and frozen peaches and bring to…