Shredded Southwest Chicken
Guacamole
Pico de Gallo
1/2 cup chicken broth
1 cup onion, yellow , chopped
2 cloves garlic , minced
1 1/2 pounds chicken breast halves , boneless, skinless
1 tsp. dried oregano
1 tsp. cumin
1 each jalapeno pepper , chopped
8 each romaine lettuce leaves, large
2 each avocado
2 Tbsp. lime juice
1 clove garlic , minced
1/4 cup onion, red , chopped
2 Tbsp. fresh cilantro , chopped
1/4 tsp. sea salt
2 cups Roma tomatoes , diced
1 each jalapeno pepper , finely chopped
1 cup onion, red , chopped
2 cloves garlic , minced
1/2 cup fresh cilantro , chopped
2 each radishes , chopped
2 Tbsp. apple cider vinegar
1 Tbsp. lime juice
Place chicken broth, onion and garlic in the bottom of a slow cooker. Season chicken breasts with oregano and cumin; place on top of the onion mixture. If desired, add chopped jalapeno to the slow cooker. Cook on low for 8 hours. Remove chicken from slow cooker and shred. Add the shredded chicken back to the slow cooker and combine with other ingredients. Serve warm, using lettuce leaves as wraps.
In a large bowl, mash avocados. Add lime remaining ingredients and mix until blended. Serve immediately.
TIP:
If you have leftover guacamole to store, take these steps to make sure it doesn’t turn brown. First, store guacamole in an opaque container to block it from light. Second, place plastic wrap directly on the surface of the guacamole before putting the lid on the container. If you don’t have an opaque container, wrap the entire container in aluminum foil to block light.
Toss together all ingredients and serve. May be refrigerated for 3-5 days.
Marinated London Broil
Garlic Kale
Roasted Cauliflower
2 1/2 pounds London Broil
2 Tbsp. olive oil
1/4 cup soy sauce, low-sodium
2 Tbsp. red wine vinegar
3 cloves garlic , minced
1 tsp. dried oregano
1 tsp. granular onion
1 bunch kale
2 Tbsp. olive oil
4 cloves garlic , sliced
3 cups cauliflower , cut
2 Tbsp. grapeseed or coconut oil
1/2 tsp. dried oregano
sea salt & pepper to taste
Pierce the London broil with a fork or the point of a sharp knife. Mix together remaining ingredients in a gallon-sized reclosable bag. Add the meat and marinate for 8-24 hours, turning once.
Broil (or grill) for 4-5 minutes on each side, then allow the meat to rest for 10 minutes before slicing.
Heat olive oil in a skillet over medium heat. Tear kale into bite-sized pieces, removing stems. Saute garlic in olive oil for 2 minutes, then add the kale. Continue cooking over medium heat until kale is bright green, about 5 minutes.
Preheat oven to 400 degrees F. Line a baking sheet with foil and lightly grease with either grapeseed or coconut oil. Melt coconut oil (if using). Toss liquified oil over the cauliflower florets to coat. Spread out in an even layer on prepared cookie sheet, then sprinkle seasonings on top. Roast for 12-15 minutes; serve warm.
Roasted Tex-Mex Chicken
Baked Sweet Potatoes
Roasted Asparagus
2 tsp. sea salt, coarse
1 Tbsp. chili powder
1/2 tsp. chipotle powder
1 tsp. dried oregano
1 tsp. granular garlic
1/2 tsp. cumin
3 pounds chicken
4 each sweet potatoes
sea salt & pepper to taste
2 cups acorn squash
2 grapeseed or coconut oil
If your grocery store does not carry chipolte powder, you can order it here.
Combine spices together in a small bowl. If using a whole chicken, Rinse chicken and pat the skin dry. Rub spice mixture over the skin and place chicken on a rack in a baking dish in the refrigerator for at least 1 hour, and up to 24 hours. When you are ready to cook the chicken, bring it out of the refrigerator for about 30 minutes. Preheat the oven to 425 degrees F while the chicken is out of the refrigerator. Roast the chicken for about 45-50 minutes, or until a meat thermometer registers 165 to 170 degrees F. Let chicken rest for 10 minutes before serving.
Preheat oven to 400 degrees F. Wash sweet potatoes and pierce several times with a fork. Place on a foil-lined baking sheet and cook until soft, about 45 minutes. Split potatoes and season with sea salt and pepper to taste.
Calories-103 Fat(g)- 0 Protein(g)- 2 Carbohydrates(g)- 24 Fiber(g)- 4
* adding 1 teaspoon of butter per potato adds 30 calories and 4 grams of fat.
Preheat oven to 400 degrees F. Line a baking sheet with foil and lightly grease with either grapeseed or coconut oil. Melt coconut oil (if using). Toss liquified oil over the cauliflower florets to coat. Spread out in an even layer on prepared cookie sheet, then sprinkle seasonings on top. Roast for 12-15 minutes; serve warm.
Steak Salad
Sliced Strawberries
8 cups mixed baby greens
2 cups tomato, fresh , sliced
1 cup onion, red , sliced
1/2 cup bleu cheese
3/4 pound London Broil , sliced
1 cup corn
1/2 can black beans
Italian dressing
2 cups strawberries , sliced
Drain and rinse black beans. Toss together all ingredients except the London Broil. Divide London Broil evenly between the salads (about 3 ounces each). Serve with Italian dressing.
Serve unsweetened for nutrition information to be accurate.
Calories- 30 Fat- 0g Protein- 0.5g Carbohydrates- 7g Fiber- 1.5g
Chicken Salad Lettuce Wraps
Kale Chips
Balsamic Slaw
2 cups chicken, cooked , shredded
1/4 cup olive oil
2 Tbsp. apple cider vinegar
2 rib celery , diced
1/4 cup pepper, green , diced
1/4 cup carrots , shredded
1/4 cup onion, sweet , chopped
1 clove garlic , minced
1/2 tsp. dried basil
4 each romaine lettuce leaves, large
6 cups kale , fresh
1 Tbsp. olive oil
1 tsp. sea salt
1 head cabbage, green , chopped
1/2 cup onion, sweet , chopped
3/4 cup carrots , shredded
1/4 cup olive oil
1/4 cup balsamic vinegar
1 clove garlic , minced
1/4 cup sunflower seeds
Whisk together olive oil, apple cider vinegar, garlic, and basil; set aside. Toss together the shredded chicken, celery, green pepper, carrots, and onion. Pour dressing over the chicken mixture and toss. Divide evenly between lettuce leaves and wrap lettuce around salad to enclose. Serve immediately. (*Note: if you prepare this in advance, don't make wraps until you are ready to serve them.) Preheat oven to 375 degrees F. Remove thick stems from kale; tear leaves into bite-sized pieces. Wash and dry leaves completely and place in a resealable plastic bag. Drizzle leaves with olive oil. Seal bag and shake to coat leaves. Lay them out on a foil-lined baking sheet and sprinkle with sea salt. Bake until the edges just start to brown, 10 to 12 minutes. Calories-58 Protein(g)-2.5 Fat(g)-2.5 Carbohydrates(g)-7.6 Fiber(g)-1.5
In a large bowl, toss together cabbage, onion, and carrots. In a small bowl, combine olive oil, balsamic vinegar and garlic. Mix until oil and vinegar are blended together. Pour over the cabbage mixture and toss to coat evenly. Sprinkle with sunflower seeds and serve.
Grilled Pork Chops
Steamed California Blend Vegetables
Chili-Roasted Sweet Potato Wedges
1 pound pork chops
1 tsp. dried thyme
sea salt & pepper to taste
2 cups California blend vegetables
1 tsp. butter
1 1/2 pounds sweet potatoes
2 Tbsp. olive oil
1 tsp. chili powder
sea salt & pepper to taste
Season pork chops with thyme, sea salt & pepper. Grill over medium-high heat for 4-5 minutes on each side, until cooked through.
Calories-177 Protein(g)-25.9 Fat(g)-7.3 Carbohydrates(g)-0 Fiber(g)-0
Steam until vegetables are tender and the broccoli is bright green, about 5-7 minutes. Toss with butter. Serve immediately.
Preheat oven to 425 degrees F. Wash and peel sweet potatoes. Cut each potato lengthwise into 8 wedges; halve long wedges crosswise. On a large rimmed baking sheet lined with parchment paper, toss potatoes with oil, chili powder, 1 teaspoon sea salt, and 1/4 teaspoon ground pepper, until coated. Arrange wedges, cut sides down. Roast potatoes until browned and tender, 15 to 20 minutes. Season with additional sea salt, if desired, before serving.
Baked Cod with Lemon and Dill
Spinach Salad with Strawberries and Balsamic Vinaigrette
Seasoned Brussels Sprouts
1 pound cod fillets
2 Tbsp. lemon juice
1 Tbsp. dill
sea salt & pepper to taste
4 cups baby spinach
8 oz. strawberries , sliced
1/2 cup onion, red , sliced
1/4 cup almonds, slivered
1/2 cup balsamic vinaigrette
1 pound brussels sprouts
1 tsp. sea salt
2 Tbsp. olive oil
1 clove garlic , sliced
Preheat oven to 400 degrees. Spray a glass baking dish with non-stick spray or brush lightly with olive oil. Lay cod fillets in one layer. Sprinkle lemon juice, dill, salt and pepper over fillets. Bake until fish is opaque and flakes easily, about 10 to 15 minutes.
Calories-92 Fat(g)-2 Protein(g)-20 Carbohydrates(g)-1 Fiber(g)-0
Wash and tear baby spinach leaves into bite-sized pieces. Heat a pan over medium heat on the stove for 2 minutes. Spread out the slivered almonds in a single layer in the pan. Let them sit for a couple of minutes until you start to smell them toasting. Use a spoon to turn them over so that the almonds are toasted completely; remove the pan from the heat and spread the toasted almonds on a paper towel or plate to cool before adding to the salad. Toss the salad ingredients together in a bowl and set aside. Add dressing just before serving.
Place salt in a sauce pan with about 4 cups of water; bring to a boil. Add brussels sprouts and cook for about 7 minutes. Drain sprouts and rinse with cold water; cut sprouts in half. Saute garlic in olive oil for about 3 minutes. Add the sprouts and stir to coat evenly.
Calories- 100 Protein(g)-3 Fat(g)-7 Carbohydrates(g)-8 Fiber(g)-3
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