Clean Balsamic Chicken Salad
Ingredients
4 oz Chicken Breast (raw, sliced the long way intro strips)
Handful of mushrooms
1/4 cup Balsamic Vinegar
1/2 tbsp minced garlic
1/2 tbsp dijon mustard
1-2 tbsp Balsamic Vinaigrette (Below 80 calories per serving)
Cucumber
Mixed Greens
1 Scoop of Whey Crisps
Directions
Bring a small pot of water to a boil. Add balsamic vinegar, mushrooms, garlic and chicken. Boil for about 15 minutes or until the chicken can be pulled apart using 2 forks. Drain water once it’s done. Pull chicken apart, add mustard. Cut up some cucumber, and add to mixed greens on plate. Top with chicken mixture. Drizzle a tablespoon or two of balsamic vinaigrette. If you dressing has little fat, feel free to add a few slivered almonds.
Adapted from recipes from: http://sarahfit.com/recipes/
Green Goddess Dip with Vegetables
Ingredients
3 6-inch whole-wheat pitas
2 tsp canola oil
Cumin
Chili powder
Kosher salt
2 cups chopped avocado (about 2)
1 cup nonfat Greek yogurt (such as Fage) or plain nonfat yogurt
1/4 cup fresh lemon juice
1/4 cup white wine vinegar
2/3 cup chopped fresh chives, divided
1/2 cup chopped fresh parsley
7 cups assorted fresh vegetables, raw or lightly steamed (e.g., beet slices, baby carrots, sliced fennel, julienned jicama, snow peas)
1 Scoop of Whey Crisps
Directions
Preheat oven to 350°F. Cut each pita into 8 wedges. Brush with oil and sprinkle with ground cumin, chili powder, and kosher salt—all to taste. Bake for 8 minutes or until edges begin to brown. Turn off oven and let chips stand for 15 minutes or until crispy. Meanwhile, put avocado, yogurt, lemon juice, vinegar, 1/3 cup chives, parsley, and salt to taste in a small food processor or blender and puree until creamy. Stir in most of remaining chives, reserving some to garnish dip.To serve, spoon the dip into a small bowl and surround with vegetables and pita chips on a platter.
Adapted from recipes from: http://sarahfit.com/recipes/
Sesame Ginger Maple Baked Tofu
Ingredients
1 Package of Firm or Extra Firm Tofu
1 Tbsp Ground Ginger
1/2 Tsp Cayenne Pepper
1/4 Tsp Black Pepper
2 tbsp Sesame Oil (I used Olive Oil)
2 tbsp Maple Syrup (or agave nectar)
2 Tbsp Apple Cider Vinegar (I used Bragg’s)
Optional: bake and/or garnish with sesame seeds
1 Scoop of whey crisps
Directions
First, blot Tofu or place in a Tofu Press. I put mine on a cooling rack with paper towels under and above with a weighted kitchen utensil on top to expel excess liquid. Next, combine the ginger, cayenne and black pepper, oil, maple syrup and apple cider. Cut tofu into thin slices. I cut mine into 13-15 pieces. Coat tofu slices with mixture. Refrigerate at least 10 minutes or overnight for more flavor. Place slices evenly on a baking sheet, line with aluminum foil for easier clean up, drizzle left over sauce on individual slices. Bake in the over at 425F for 35 minutes, turning half way through.
Adapted from recipes from: http://sarahfit.com/recipes/
Black Bean Mango Quinoa Salad
Ingredients
2 cups quinoa
4 cups water
1 mango, diced
1 can black beans, rinsed and drained
1 red pepper, diced
1 green pepper, diced
1/2 red onion, diced
1 small bunch of cilantro, chopped fine
the juice of 1 lime
1 teaspoon cumin
1 teaspoon kosher salt
1/4 cup olive oil
1 Scoop of Whey Crisps
Directions
Cook quinoa according to package directions with water. Add all other ingredients to a large bowl. When quinoa is cooked, add to large bowl and stir to combine. Let set for about 15 minutes before serving so that the flavors can combine.
Adapted from recipes from: http://sarahfit.com/recipes/
Scallop Picatta Recipe
Ingredients
1 lb Bay Scallops (or other favorite protein)
1 cup chopped tomato
1 cup chopped mushrooms
1/3 cup chopped vidalia or red onion
1 garlic clove minced
2 tbsp capers
1 tbsp lemon juice
2 tbsp parsley (optional since I didn’t use it but traditional picatta calls for it)
1 Scoop of Whey Crisps
Directions
Preheat a large pan on medium heat. Spray with Olive Oil. Once heated, add garlic and lightly brown. Next add the onions and mushrooms. Sauteed until onion is lightly browned and mushrooms are no longer stiff. Add in the tomatoes, lemon and capers to the pan. Cook for about 3-5 more minutes. While the veggies are cooking, rinse off scallops and pat dry very well. Set veggie mix aside in a bowl. Re-coat pan with more olive oil and add scallops to heated pan and cook until the scallops are no longer opaque turning half way through, which should be about 3 minutes to ensure even cooking. Feel free to add pepper and pinch of sea salt. Set scallops aside once they are done. Place 1/3 of the scallops on top of desired quinoa and top with 1/3 of the veggie mixture. Add an additional squeeze of lemon to the final dish and garnish with parsley if you would like.
Adapted from recipes from: http://sarahfit.com/recipes/
Chicken Enchilada Recipe
Ingredients
Filling:
2 large chicken breasts (raw, cut into strips)
2 tbsp of chopped garlic
2 cups of low sodium chicken broth (or water for serious health nuts)
1 tbsp of hot sauce (or other mexican/cajun spices)
1/2 cup of Sour Cream (Low fat)
2 tbsp of Fresh Cilantro
1 teaspoon of Cumin
1 small can of green chilis
1/2 chopped small onion
6 ounces of reduced fat cream cheese
1 Scoop of whey crisps
Enchilada sauce
Mexican Cheese (Reduced Fat)
Tortillas (I prefer Joseph’s Flax Seed Multigrain with only 70 calories per wrap)
Directions
Bring broth to a boil. Add garlic and hot sauce. Add chicken and boil with lid on for 15-20 minutes or until needed. Chicken is done when you can easily separate with two forks creating a stingy chicken concoction. Drain excess liquid. Separate chicken, add sour cream, cumin, green chilis, onions. Put a generous amount in center of tortilla. Top with a 1/2 inch slice of cream cheese (block form), wrap tortilla, place it with the seem side down. Put tortillas in dish close together, top with enchilada sauce. Put in over for 30-45 minutes at 350 degrees. Take out and put cheese on top. Place back in oven for 5 minutes. Let cool and enjoy!
Adapted from recipes from: http://sarahfit.com/recipes/
Sweet Potato Hash with Chili Glazed Pork Dinner Recipe
Ingredients
1 pork tenderloin (about 1 1⁄4 pounds)
1 tablespoon plus 1 teaspoon olive oil
1 teaspoon chili powder
kosher salt and black pepper
2 tablespoons pure maple syrup
2 medium sweet potatoes (about 1 pound), peeled
2 large shallots, chopped
1 5-ounce package baby spinach, chopped
hot sauce (optional)
1 Scoop of whey crisps
Directions
Heat broiler. Place the pork on a foil-lined rimmed baking sheet. Rub with 1 teaspoon of the oil, the chili powder, and ¼ teaspoon each salt and pepper. Broil, turning occasionally and basting with the maple syrup twice, until cooked through, 10 to 12 minutes. Let rest for 5 minutes before slicing. Meanwhile, in a food processor fitted with the coarse grating disk, grate the sweet potatoes.Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 2 to 3 minutes. Add the sweet potatoes and cook, tossing occasionally, until tender, 7 to 9 minutes more. Add the spinach and cook, tossing, until just wilted, 1 to 2 minutes more. Serve the pork and potatoes with the hot sauce, if desired.
Adapted from recipes from: http://sarahfit.com/recipes/
Buffalo ‘n’ Blue Cheese Turkey Burger with Kale Chips
Ingredients
4 oz Ground Lean Turkey
1 tsp Franks Red Hot
1 Laughing Cow Wedge Blue Cheese flavor
3 cups washed/cut Kale
Mrs Dash Chipotle Seasoning
1 Scoop of whey crisps
Directions
Preheat oven to 400 degrees. Lay kale out on a cookie sheet. Spray liberally with olive oil cooking spray. Next, shake generously the Mrs Dash Chipotle seasoning. If you do not have this ingredient, feel free to use your own herbs on hand. Have fun. It’s hard to mess this up. Once preheated, put kale in over for 8-12 minutes or until crispy. Meanwhile, preheat the skillet or grill. Form a single patty with the ground turkey. Pan fry or grill until the inside is no longer pink. Spread the blue cheese on top and top with 1 tsp of Frank’s Red Hot. If using a grill, let the cheese melt a little. If using a pan, place a cover on top or put pan in the over for a few minutes.
Adapted from recipes from: http://sarahfit.com/recipes/
Orange Chicken Kabob Recipe
Ingredients
1 lb Chicken Tenderloins
1 Navel Orange (Cut into 10-16 pieces)
1/2 Onion (Real Simple says red onion but I didn’t have any so I used vidalia)
1/2 tsp of Cumin
1/4 tsp of Cayenne
1/4 tsp of Pepper
1/2 tsp of Salt
1 tbsp of Extra Virgin Olive Oil
1 Scoop of whey crisps
Directions
Cut up chicken, orange and onion. In a large bowl mix the spices and olive oil. Toss together all ingredients. Thread pieces of chicken, orange and onion onto skewer alternating. I used metal but if you use wooden sticks make sure you soak them in water for at least 20 minutes. Spray grill with Olive Oil or other cooking spray to avoid chicken from sticking to the grill rack. Cook on medium for about 12-16 minutes. Make sure the middle pieces of chicken get cooked. Enjoy with favorite grilled veggie and sweet potato or corn for a perfect warm weather dinner!
Adapted from recipes from: http://sarahfit.com/recipes/
BBQ Cheddar Apple Turkey Burger
Ingredients
4 oz of lean ground turkey
Spices of your choice
1 tbsp of BBQ sauce
1 Scoop of Whey Crisps
Directions
First I preheated my grill and measured out 4 oz of lean ground turkey and formed individual patties. I like mine pretty thin.
The next step is optional but I added my own grill spices that come premixed so I can’t tell you what exactly I added. It is a smokehouse blend that I was sent last year for a review. Place the burgers on the grill and close the lid. Let them sit for about 4 minutes and then flip.
After another 3-4 minutes, add about 1 tbsp of BBQ sauce on top of the burger. Depending on how hot your grill is and how thick your patty is, cooking times will vary. Choose a BBQ sauce without High Fructose Corn Syrup!
Adapted from recipes from: http://sarahfit.com/recipes/
