Healthy December Recipes

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir-fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.

Servings: 6

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon chopped garlic
• 1 cup asparagus, cut into 2 inch segments
• 1 (16 oz) package pre-chopped stir fry vegetables
• 1 (10 oz) package shredded cabbage
• 1 cup chopped pineapple
• 1 cup chopped cooked chicken breast
• ¼ cup teriyaki sauce

Instructions:

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir-fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir-fry vegetables, cabbage, and pineapple. Stir-fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir-fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn’t contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa.

Servings: 4

Here’s what you need…

• 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
• ½ cup soy sauce
• ¾ cup brown rice vinegar
• 1 medium yellow onion – half minced and half thinly sliced
• 4 cloves garlic, smashed
• 1 Tablespoon fresh ginger, grated
• 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
• 2 pounds boneless, skinless chicken thighs
• 2 teaspoons coconut oil
• 1 bunch asparagus, trimmed and cut into 1 inch segments
• 2 Tablespoons chopped cilantro
• optional *baby arugula and cooked quinoa

Instructions:

1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
5. Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it.

Servings: 5

Here’s what you need…

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

Instructions:

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.