Courtesy of RealHealthyRecipes.com
What you need
Serves 4
Olive oil spray
6 eggs
¼ cup milk
¼ cup feta cheese, crumbled
½ cup roasted red bell pepper, thinly sliced
¼ cup Kalamata olives, seeded and chopped
½ cup fresh broccoli, chopped
¼ teaspoon sea salt
¼ teaspoon black pepper
2 links chicken sausage, chopped
Instructions
1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.
2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.
3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!
Nutrition
One serving equals 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.
Courtesy of RealHealthyRecipes.com
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
One serving equals 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein
Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!
Courtesy of RealHealthyRecipes.com
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
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
Instructions
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein