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Sheet Pan Roast Pork Tenderloin with Potatoes

What you will need : 1 1/2-2 pounds pork tenderloin 1/3 cup brown sugar 2 teapsoons garlic 2 tablespoons reduced sodium soy sauce 2 tablespoon balsamic vinegar 1/8 teaspoon crushed red pepper flakes 1/4 teaspoon smoked paprika optional 1 1/2 - 2 pounds baby red and/or gold potatoes, halved 3 tablespoons oil salt and pepper to taste 1/2 teaspoon Italian blend herbs 1/2 teaspoon garlic powder 1/3 cup grated parmesan cheese How to prepare it : Preheat oven to 425 degrees and grease a sheet pan. Line one half of the sheet pan with foil, folding up the sides about 2 inches from the edge to make a "tray" (to prevent pork juices from spilling out). Place tenderloin in the center of the foil tray. P

Honey Boneless Pork Chops

What you will need: 15 oz center cut boneless pork chops (3 pork chops) salt ground black pepper 1 tablespoon vegetable oil 2 tablespoon unsalted butter, melted 3 cloves garlic, minced 1 teaspoon chopped Italian parsley, for garnishing Honey Sauce: 2 1/2 tablespoons honey 2 tablespoons warm water 1/4 teaspoon salt 1/2 teaspoon apple cider vinegar 3 dashes cayenne pepper How to cook and prepare the meal: Season the pork chops with salt and ground black pepper, on both sides of the pork. Mix all the ingredients in the Honey Garlic Sauce together. Stir to combine well. Heat up a cast-iron skillet on high heat. Add the vegetable oil and 1 tablespoon of the butter. Add the pork chops to the skill

Chicken Piccata

This dish is perfect with gluten free pasta or even over brown rice for a quick and yummy dinner. Ingredients: 8 boneless skinless chicken breast halves (approximately 4 ounces each) 1/2 cup egg substitute 1/2 cup Parmesan cheese (grated) 1/2 cup all-purpose flour or GF flour 1/2 teaspoon salt 1/4 cup fresh parsley (minced) 1/8 teaspoon hot pepper sauce 2 tablespoons butter 2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided 5 tablespoons lemon juice, divided 3 garlic cloves (minced) 3 teaspoons olive oil, divided Directions: 1. Flatten chicken to about 1/4-in. thickness.in a shallow dish, combine egg substitute, tablespoons lemon juice, 2 tablespoons wine, 2 garl

Healthy Avocado Chicken Salad

Ingredients Avocado Chicken Salad Ingredients: 2 large cooked chicken breasts (shredded or chopped) 2 large avocados 6 oz lean bacon (cooked and chopped) 1/4 cup Chives (or green onion), chopped 1 cup corn from 1 cooked cob 2 Tbsp Dill chopped, or to taste Lemon Dressing: 3 Tbsp lemon juice (freshly squeezed) 3 Tbsp extra virgin olive oil 1/8 tsp black pepper 1 tsp sea salt (or to taste) Instructions Dice or shred 2 large cooked chicken breasts and place into a large bowl. Peel and pit 2 large avocados, slice into bite-sized pieces and add to the bowl. Add 1 cup of cooked corn (freshly cooked corn is the best), toss in 1/4 cup of chopped green onion, chopped bacon, and 2 Tbsp fresh Dill. Add

Unstuffed Pepper Bowls

Ingredients For the Meat/Veggies: 1 tablespoon olive oil 1 lb ground turkey 2 cups red peppers, chopped 1/2 teaspoon pepper 1 tablespoon parsley fresh, chopped 1 tablespoon basil fresh, chopped 1/2 teaspoon garlic powder 1 teaspoon oregano, dried 2 cups tomato sauce For the Rice: 1/2 tablespoon olive oil 1 lb cauliflower rice (about 3-4 cups) 1/4 teaspoon pepper 1/2 teaspoon garlic powder 1 tablespoon parsley fresh, chopped 1 tablespoon basil fresh, chopped Instructions: In pan, heat the olive oil. Add ground turkey to the pan + sauté for approximately 10-15 minutes until browned. While turkey is cooking, chop the veggies. Add the spices, chopped peppers and the sauce. Sauté on low heat for

Sheet Pan Roast Pork Tenderloin with Potatoes

Ingredients : 1/2-2 pounds pork tenderloin 1/3 cup brown sugar 2 teaspoons garlic 1/8 teaspoon crushed red pepper flakes 2 tablespoons reduced sodium soy sauce 1 1/2 - 2 pounds baby red and/or gold potatoes, halved 2 tablespoon balsamic vinegar 1/2 teaspoon Italian blend herbs 1/4 teaspoon smoked paprika optional 3 tablespoons oil salt and pepper to taste 1/2 teaspoon garlic powder 1/3 cup grated Parmesan cheese Directions: Preheat oven to 425 degrees and grease a sheet pan. Line half of the sheet pan with foil, folding up the sides about 2 inches from edge (to make a "tray" and prevent the pork juices from spilling out). Place the tenderloin in the center of the foil tray. Pat the tenderlo

Mediterranean Style Chickpea Salad

This chickpea salad is so simple to make and it comes together nicely – while the chickpeas are roasting and couscous is cooking, you can prepare the vegetables and assemble the dressing. Below is a quick breakdown of how to prepare this recipe: Ingredients Chickpeas 1 can (15 ounces) chickpeas, well rinsed and drained 1 tablespoon olive oil 1/2 teaspoon EACH: ground cumin, ground chili powder Optional: 1/4 teaspoon cayenne pepper Salt and freshly cracked pepper Salad 1 package (4.7 ounces) Pearled Couscous Mix (I use one made by Near East), Roasted Garlic & Olive Oil flavored 1 and 1/2 cups chopped english or hothouse cucumber 1 and 1/2 cups (~8 ounces) cherry tomatoes, halved 1/2

On The Go Breakfast Egg Muffins

I’ve included three variations below to give you maximum flexibility, and keep your breakfast interesting every day. INGREDIENTS Egg Muffin Base 12 whole eggs 1 pinch salt 1 pinch black pepper 1 tbsp chopped chive or parsley Optional Veggie Loaded Breakfast Egg Muffins 1/2 cup raw broccoli florets 1/2 cup tomato diced 1/4 cup red pepper diced 1/4 cup red onion Gourmet Ham Breakfast Egg Muffins 2 each button or cremini mushrooms sliced 1 slice Ham diced 2 tbsp goat cheese crumbled 1/2 cup spinach roughly chopped 1 whole vine ripe tomato diced 1/4 each red onion brunoise cut 1/2 cup cheddar cheese shredded Country Style Breakfast Egg Muffins 4 whole strips bacon fully cooked ahead of time INST

Avocado Chicken Salad

Healthy Avocado Chicken Salad – This salad is so light, flavorful, and easy to make! If you love grilled chicken and avocado, you’ll go crazy for this healthy combo lightened up with a zesty lime juice dressing. Perfect for your next barbecue or potluck! INGREDIENTS LIST FOR THE AVOCADO CHICKEN SALAD Blackened Chicken 1/2 lb (225g) chicken breast boneless, skinless 1 tablespoon olive oil extra virgin Salt and fresh cracked black pepper, to taste 1/4 teaspoon smoked paprika 1/8 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon ground cumin 1/8 teaspoon chili powder 1/8 teaspoon oregano Juice of 1/2 lime Lime Juice Dressing 3 tablespoons lime juice 2 tablespoons ol

5 Minute Paleo Green Onion Cilantro Sauce

INGREDIENTS 1/4 cup rice vinegar or white wine vinegar 3 tablespoons coconut aminos 1/2 teaspoon honey (omit for whole30/low carb option) 1 teaspoon sesame oil 1 tablespoon cilantro (chopped) 2 green onions (thinly sliced) 2 teaspoons toasted sesame seeds 1/2 teaspoon salt, or to taste Directions: 1. Mix all ingredients in a bowl. Taste, and adjust salt and/or honey if it is necessary. 2. Serve as a sauce, marinade, dip, or as a dressing for a salad. The possibilities are nearly limitless!

Healthy Fish Taco Bowls with Mango and Avocado Slaw

Ingredients For the slaw 1 ripe avocado (pitted and peeled) ¼ cup plain nonfat Greek yogurt or mayonnaise Juice of 2 limes 2 tablespoons chopped fresh cilantro leaves 1 garlic clove (chopped) 1 serrano chile or jalapeño (seeded and chopped) ½ teaspoon salt (plus more if needed) 3 cups shredded napa cabbage For the fish 1 large egg lightly beaten 1 cup cooked white quinoa Salt 4 4-ounce cod fillets 2 tablespoons extra-virgin olive oil Juice of 2 limes about 4 tablespoons 1 tablespoon honey 3 tablespoons chopped fresh cilantro Fine sea salt and pepper 4 cups shredded romaine lettuce 1 large ripe mango pitted, peeled, as well as cut into strips Instructions Make the slaw: In a food processor,

Garlic Butter Turkey Meatballs with Lemon Zucchini Noodles

INGREDIENTS 1/2 lb (220g) ground turkey meat 1/2 cup shredded mozzarella (or cheddar, provolone, you choose…) 4 cloves garlic, grated + 2 cloves garlic (minced) 1 teaspoon Italian seasoning 1/2 teaspoon red crushed chili pepper flakes (optional) 1 crumbled bouillon cube (optional) Salt and fresh cracked black pepper, to taste 1 cup fresh chopped cilantro (or parsley), divided 3 tablespoons butter 4 medium zucchini, spiralized Juice of 1/2 lemon 1 tablespoon hot sauce of your choice Directions: 1. In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well with your han

Shrimp and Avocado Salad with Miso Dressing

INGREDIENTS for the salad: 1 teaspoon minced garlic 1/4 teaspoon cayenne 1 1/2 cups sliced avocados 1 cucumber 1/2 pound raw shrimp, tails removed 1/2 tablespoon butter 1/2 teaspoon chili powder 4 cups chopped spinach or baby kale fresh chopped cilantro (for the topping) peanuts (for the topping) for the dressing: 1 1-inch piece of fresh peeled ginger 3 tablespoons oil 3 tablespoons lime juice (more for taste) 2 tablespoons agave nectar 1 1/2 tablespoons white miso (similar to a paste) 1/2 teaspoon minced garlic 1/4 teaspoon salt INSTRUCTIONS Heat butter in a small skillet over medium high heat. Add garlic and shrimp, sprinkle with chili powder and cayenne while directly in the pan. Saute fo

Garlic Butter Chicken Bites with Lemon Asparagus

Ingredients: 3 boneless skinless chicken breasts (cut into bite-sized pieces) 2 bunches of asparagus (rinsed and trimmed) 1/2 cup butter (softened) 1 teaspoon olive oil 2 teaspoons minced garlic 1 teaspoon Italian seasoning 1 tablespoon hot sauce (optional) 1/2 cup low-sodium chicken broth Juice of 1/2 lemon 1 tablespoon minced parsley Crushed red chili pepper flakes (optional) Slices of lemon, for garnish Ingredients for the Chicken Seasoning: 1 teaspoon salt 1 teaspoon fresh cracked black pepper 2 teaspoons onion powder DIRECTIONS: 1. Start slicing chicken breasts into bite-sized pieces and season with salt, pepper, and onion powder. Set aside in a shallow plate while you prepare asparagu

A Healthy Hot Mess by Jennifer Stawarz

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