Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week.
Servings: 12
Here’s what you need…
- 1 teaspoon olive oil
- 1 clove garlic, minced
- ½ yellow onion, chopped
- 12 slices of nitrate free ham
- 1 cup broccoli, steamed and chopped
- ¼ cup shredded cheddar cheese
- dash of salt and pepper
- 12 eggs
- Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside.
- In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
- Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
- Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
- Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.
Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.
Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2
Here’s what you need…
- 1 teaspoon olive oil
- 1 cup fresh broccoli, cut into small pieces
- 5 egg whites
- 8oz grilled or smoked salmon, separated into small pieces
- dash of salt and pepper
- In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.
- In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.
- Cook until egg whites are set, flipping at least once.
Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal.
Servings: 4
Here’s what you need…
- 1 head cauliflower
- ¼ cup coconut aminos
- ¼ cup mirin (sweet rice wine)
- 1 Tablespoon coconut nectar
- 1 Tablespoon apple cider vinegar
- 2 Tablespoons organic chicken broth
- 3 teaspoons sesame oil, divided
- 1 pound skinless, boneless chicken breasts
- 8 ounces snow peas, halved lengthwise diagonally
- 1 bunch green onions, cut into 1-inch pieces
- Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
- Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
- Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
- Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.
Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.
This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.
Servings: 6
Here’s what you need…
For the salad:
- 2 cooked chicken breasts, chopped
- ½ cup cherry tomatoes, quartered
- 1 Tablespoon red onion, minced
- ½ cup cucumber, chopped
- 4 cups romaine lettuce, chopped
- 4 strips, cooked nitrate-free bacon, chopped
- 1 avocado, chopped
For the dressing:
- ⅛ cup olive oil
- 2 Tablespoons lemon juice
- 1 packet stevia
- 1 teaspoon crushed garlic
- 1 teaspoon Dijon mustard
Instructions:
- Combine all of the salad ingredients in a large salad bowl. Mix to combine.
- Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.
Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein
Here’s a simple (yet delicious!) dinner recipe that is quick enough to throw together on a busy weeknight. It’s filled with healthy protein and fiber, without any pesky and fattening simple carbs. Top your Lemongrass Chicken Lettuce Wraps with a little salsa and chow down!
Servings: 4
Here’s what you need…
For the Lemongrass Dressing:
- 3 Tablespoons orange juice
- 1 Tablespoon lemon juice
- 1 Tablespoon coconut aminos
- 1 Tablespoon sesame oil
- 1 serrano pepper, seeded and minced
- 1 Tablespoon lemongrass, minced
- 1 teaspoon ginger, grated
For the Chicken Lettuce Wraps
- sea salt
- 1 lb boneless, skinless chicken tenders
- 2 heads romaine lettuce
- fresh chives, for garnish
Instructions:
- In a large bowl, combine the orange juice, lemon juice, coconut aminos, sesame oil, Serrano pepper, lemongrass and ginger. Mix.
- Fill a pot with water and bring to a boil. Add a sprinkle of salt and the chicken tenders. Cook for 5 to 7 minutes, until the chicken is tender. Drain the chicken and shred directly into the bowl and toss with the lemongrass dressing.
- Serve the chicken on romaine lettuce leaves and garnish with chives. Enjoy!
Nutritional Analysis: One serving equals: 277 calories, 12g fat, 108mg sodium, 6g carbohydrate, 2g fiber, and 34g protein