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/

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/

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/

Whey Protein Breading

Ingredients
1 cups Dried Onions
2 Tbsp Whey Crisps, natural unflavored
1 tsp Salt
¼ tsp Pepper
⅛ tsp Cayenne Pepper
¼ tsp Ground Sage
½ tsp Rosemary, dried
1½ tsp Paprika
½ tsp Thyme, dried
¼ tsp Basil, dried
¾ cup Grated Parmesan Cheese

Directions
1. Place dried onion and Whey Crisps in food processor or blender. Pulse for 1 minute or until onion is powdered.

2. Add remaining ingredients except Parmesan cheese and pulse for 1 minute.

3. Add Parmesan cheese and pulse for 10 seconds.

4. Use breading mix to coat chicken, fish or other breaded foods such as pork chops, shrimp or vegetables.

o Chicken Nuggets – Cut chicken breasts into pieces. Dip into beaten egg and then into breading mix. Fry in 350°F oil for approximately 4 minutes.

o Chicken Breasts – Moisten boneless chicken breasts with water. Place breading mix in a plastic bag, add chicken breasts and shake to coat. Bake on a greased baking sheet at 400°F for 20 minutes.
 

Preparation Time: 10 minutes
Bake Time: Varies
Serving Size: About 12 servings

Chicken Tomato Soup

Ingredients:
4 oz. chicken breast, cooked and shredded
1 15 oz. can diced tomatoes
1 C. chicken broth
1/2 C. water
1/2 tsp. onion powder
1/2 tsp. garlic powder
1-2 tsp. fresh celery tops, chopped
Whey Crisps Natural

Directions:
Add all ingredients to a medium saucepan, bring to a boil, reduce heat and simmer 20 minutes.

Add whey crisps in once you pull from the heat and enjoy!

Suggestion: for a Mexican flavor add a dash each of cumin and chili powder and garnish with 1 Tbsp. fresh cilantro, chopped. 1 serving

Cabbage and Chicken Soup

Ingredients:
12 oz. chicken, cooked and shredded
1 can chicken broth
1 Tbsp. celery heart leaves, chopped
1 med. head cabbage, rough chop
2 tsp. lemon juice
2-3 tsp. Braggs Liquid Aminos
1 tsp. garlic powder
1 tsp. onion powder
1 Tbsp. fresh cilantro, chopped
Whey Crisps Natural

Directions:
Add all the ingredients together, reserving cilantro, in a medium stock pan. Cook until the cabbage is wilted. Sprinkle with cilantro. Season to taste, and serve.
Note: If using raw chicken, dice and cook it in the chicken broth with everything except the cabbage and cilantro. Once the chicken is cooked add the cabbage and cook until
it wilts. Sprinkle with cilantro and whey crisps and serve!

3 servings
 

Chicken Soup

Ingredients:
100 g. chicken, diced
1 can chicken broth
1/2 C. water
3 stalks celery with tops, sliced
1/2 tsp. onion powder
whey crisps, natural

Directions:
Add all ingredients into a medium sauce¬pan and simmer until chicken is cooked, about 15-20 minutes. Remove from heat and serve. Mix Whey Crisps in right before eating, and let melt into soup!

1 serving

Chili

Ingredients:
2# lean ground beef or chicken
2 cans diced tomatoes
1 C. water
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. cumin
2 tsp. chili powder
Salt and pepper to taste

Directions:
Cook ground meat until done. Remove from frying pan into a colander and rinse under hot water to re¬move all fat. Return to pan and add the remaining ingredients. Simmer for 20-30 minutes. Divide into 8 portions and package. Serve with Melba toast and additional fresh tomato wedges to complete your vegetable. Freeze unused packages for quick meals later.

Mix in whey crisps prior to serving for some extra protein!

8 servings

Pressure Cooked Chicken or Beef

Ingredients:
2 pounds chicken or beef
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
1 tsp. salt
1 tsp. pepper
1/2-3/4 C. water
whey crisps, natural

Directions:
You can cook several pounds of beef/chicken ahead in a pressure cooker. Remove visible fat from beef or use chicken breasts. Add all the ingredients and pressure chicken for 30 minutes and beef 50-60 minutes. Remove the meat and shred upon completion. Divide into 8 individual servings and place in small containers. Add 1-2 Tbsp. of the broth to each serving to keep it moist. Freeze extras. Hint: Chill beef broth and skim off fat before using. Save the additional broth for other recipes.

Mix in Whey Crisps prior to eating for an extra protein kick!

8 servings
 

“Shake and Bake” Mix

I remember using “Shake ‘n’ Bake” as a kid. Little do most people realize that it is filled with TRANS-FAT, sugar, maltodexterine, and other unhealthy additives! Remember, maltodexterin is higher on the glycemic index than sugar!

Shake ‘n Bake’s Original Pork flavor includes as ingredients: enriched wheat flour (wheat flour, niacin, iron, thiamin mononitrate Vitamin B1, riboflavin (vitamin B2), folic acid), salt, partially hydrogenated soybean and cottonseed oil, sugar, contains less than 2% of paprika, dextrose, dried onions, spice, caramel color, yeast, annatto (color), and natural flavor. Barbecue flavor Shake ‘n Bake includes sugar, maltodextrin, salt, modified food starch, spice, partially hydrogenated soybean and cottonseed oil, brown sugar, mustard seed flour, dried onions, dried tomatoes, dried garlic, beet powder (color), citric acid, natural flavor, caramel color, vinegar, and sodium silicoaluminate as an anticaking agent.

Try this instead!

1 cup plain whey crisps
Celtic sea salt and pepper
1/2 cup freshly ground flax seeds
1 tsp onion flakes
1 egg egg, beaten

Place the egg in a bowl and gently mix. Place whey crisps, spices, salt, pepper and flaxseeds in a coffee grinder or food process and grind to desired consistency (some people like it with larger pieces for “crunch”).

Dip the chicken pieces into the egg mixture, then into the whey crisp mixture. Once all the pieces are coated well, put them into the fridge for at least an hour. I find this helps the coating to stay on a bit better when baking. Preheat the oven to 350 and place the coated chicken on a baking sheet and bake for 45 minutes or until the juices run clear.