A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.
There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.
Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!
What you need
Serves 16
2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped
Instructions
1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!
Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.
Who needs tortillas or burger buns when we can stuff ground beef right into squash? It’s an awesome, fitness-approved way to eat your veggies and work towards your best body!
What you need
Serves 6
3 Delicata squash (Butternut, Acorn or other similarly sized squash would also work great.)
1 lb ground beef
3 garlic cloves, minced
1 yellow onion, chopped
1 red bell pepper, seeded and chopped
1 teaspoon ground cinnamon
1 teaspoon curry powder
¼ teaspoon sea salt
¼ teaspoon allspice
¼ cup tomato sauce
1 Tablespoon coconut aminos
1 (4oz) can mild green chiles, chopped
Fresh chives, chopped (optional as garnish)
Instructions
1. Preheat the oven to 400 degrees F. Wash the squash and slice each in half, lengthwise. Scoop out all of the seeds. Place the squash halves, cut side up, on a baking sheet and roast in the oven for 20-30 minutes, until tender. The roasting time will vary depending on the size of your squash — the bigger and thicker the squash the longer the roasting time will be.
2. Place a large skillet over medium high heat and brown the ground beef. Drain the pan.
3. Place the pan back over medium heat and add in the garlic, onion and bell pepper. Cook, stirring often, until soft. Add in the remaining ingredients and continue to cook for 8 minutes.
4. Fill each squash with a generous serving of the ground beef mixture. Top with fresh chopped chives if desired. Serve immediately. Enjoy!
Nutrition
One serving equals 245 calories, 13g fat, 9g carbohydrate, 299mg sodium, 3g sugar, 2g fiber, and 22g protein.
Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your salad, don’t limit yourself to the ingredients listed below.
Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!
What you need
Serves 6
For the Wine-Poached Chicken
2 quarts low sodium chicken broth
4 cups white wine
2 yellow onions, halved
4 cloves Garlic, smashed
3 sprigs fresh thyme
3 boneless, skinless chicken breasts
For the Pomegranate Mixed Greens Salad
6 cups Mixed Greens
½ cup pomegranate seeds (arils)
3 tablespoons roasted, salted pepitas
½ cup jicama, peeled and chopped
2 avocados, pitted, peeled and chopped
Classic Balsamic Dressing
Instructions
1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.
2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.
3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!
Nutrition
One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein
Here’s an exciting salad that takes the concept of chicken and veggies to a whole new level! There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. The herb marinade for the chicken is a total winner – don’t be surprised to find yourself using it often!
What you need
Serves 4
For the Herb marinade:
Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
1/2 teaspoon garlic powder
1/2 teaspoon sweet paprika
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/4 teaspoon celery seeds
1/4 teaspoon dried parsley
1/8 teaspoon ground cumin
For the Salad:
1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese
Instructions
1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
3. Once the chicken has cooled, slice each breast into even strips.
4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.
Nutrition
332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein
What to do with fresh turmeric root? Why turn it into this SUPER FOOD medley! The fresh turmeric is extremely easy to incorporate into the dish and is used in both the marinade for the chicken and in the quinoa. Note: for those on a super low carb diet, feel free to sub in 4 cups of shredded cauliflower or Brussels sprouts in place of the quinoa. Reduce the broth to 1/4 cup and reduce the cook time in half.
What you need
Serves 6
For the Turmeric Marinated Chicken
1 cup coconut cream
2 tablespoons olive oil
1 Tablespoon freshly grated turmeric root
1 teaspoon Ginger Root
juice from 1 Lemon
½ teaspoon ground cayenne pepper
1 clove Garlic, minced
1 teaspoon sea salt
2 pounds raw chicken breast, cubed
For the Quinoa:
1 tablespoon coconut oil
1 tablespoon freshly grated ground turmeric
1 teaspoon Curry Powder
½ teaspoon cumin
1 cup quinoa, rinsed and drained
2 cups chicken broth
2 baby kale, chopped
juice from ½ Lemon
2 tablespoons raw pepitas
Instructions
1. Combine all of the marinade ingredients in a bowl, except for the chicken. Mix well to combine. Add the chicken cubes and mix well. Cover and place in the fridge for 2 hours, or up to overnight.
2. Preheat the oven to 360 degrees F. Lightly coat a baking sheet with olive oil. Place the chicken cubes on the pan so that they aren’t touching. Bake for 20 minutes. Without removing the chicken from the oven switch to the high broil for 5 to 10 minutes. Remove once golden.
3. In a medium sauce pan place the coconut oil over medium heat. Add the turmeric, curry and cumin. Heat until fragrant. Add the quinoa and stir frequently until it starts to make popping sounds.
4. Add the chicken broth and bring to a low simmer. Cover, reduce the heat to low, and cook undisturbed for 10 minutes. Remove the lid, stir in the kale, and place the lid back, cooking for another undisturbed 10 minutes. Turn the heat off and let the quinoa sit for 5 minutes. Remove the lid and transfer to a bowl.
5. Fluff the quinoa and mix in the lemon juice. Garnish with pepitas and serve with the chicken. Enjoy!
Nutrition
330 calories, 21g fat, 21g carbohydrate, 300mg sodium, 1g sugar, 4g fiber, and 15g protein.