Tag Archive for: nutrition

Eat-Your-Chicken-N-Veggies Casserole

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This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.

2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ? teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.

3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ? teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.

4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!

Nutrition
One serving equals: 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

Pizza Boats

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There?s something about those pizza flavors that are irresistible.?Of course, we have to watch how often we eat pizza since it is high in processed carbs and fats and too low in fiber and protein.

Enter these incredible Pizza Boats!

Enjoy ALL of the pizza flavors that you LOVE without the crust! It?s really fun to have a make-your-own pizza boat night with the kids!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 spaghetti squashes
olive oil spray
sea salt
black pepper?
1 pound loose Italian chicken sausage
2 cups spaghetti sauce
1 cup mozzarella, shredded
1 green bell pepper, seeded and diced
? red onion, diced
4 ounces pepperoni slices, nitrate-free
2? ounces?sliced black olives

Instructions

1. Preheat the oven to 400 degrees F. Cut each spaghetti squash in half lengthwise and scoop out the seeds. Spray lightly with olive oil and season with salt and pepper.

2. Lay the squash, cut side down, on a parchment paper lined baking sheet. Bake for 40 minutes, or until the flesh is tender.

3. In a large skillet over medium heat, brown the?chicken sausage. Drain any oils off and then?add the spaghetti sauce. Mix to combine, heating it through for 5 minutes.

4. Loosen the spaghetti squash strands with a fork. Divide the sauce between each squash and top with 25% of the mozzarella, bell pepper, onion, pepperoni and olives.

5. Place the pizza boats back into the oven for 10 minutes, until the cheese has melted. Enjoy!

Nutrition
One serving equals: 384?calories, 12g fat, 18g carbohydrate, 7g sugar, 818mg sodium, 6g fiber, and 27g protein.

No-Bake Vegan Cookies

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There?s nothing quite like chocolate to make a good day even better. Especially when your chocolate treat is filled with wholesome nutrition that will keep you on track with your fitness goals!

This is no ordinary cookie?it?s high in fiber, filled with protein, doesn?t require an oven AND most importantly it tastes absolutely delicious, so you don?t feel deprived and you?re able to eat your cookie and burn fat too!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 20

2 cups raw pecans
? cup Chocolate Vegan Protein Powder
2 Tablespoons unsweetened cocoa powder
? teaspoon sea salt
? cup confectioners swerve
? cup coconut oil, melted
1 teaspoon vanilla extract

Instructions

1. Toast the pecans in a dry skillet. Transfer to a food processor and pulse into a powder.

2. Add in the protein powder, cocoa powder, sea salt and swerve, pulsing until combined.

3. Add in the melted coconut oil and vanilla extract and process until smooth.

4. Form the dough into 20 cookies using 1 Tablespoon of cookie dough. Press onto a parchment paper-lined tray and press down with the tongs of a fork to create a pretty pattern on the top of each cookie. Chill for 30 mins in the or fridge before serving. Store leftovers in an air-tight container in the fridge or freezer. Enjoy!

Nutrition
One cookie equals:?Calories: 98 Fat: 7g Carbohydrates: 2g Sodium: 75mg Fiber: 1g Protein: 3g Sugar: 0g

Guilt-Free Kale Chip Snack

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Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 5

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper

Instructions

1. Preheat oven to 300 degrees F.

2. In a large bowl mix the kale pieces with all of the ingredients.

3. Spread evenly on foil-lined baking sheets.

4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutrition
One serving equals: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Greek Yogurt Parfait

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This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that?s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 3

? cup fat-free plain Greek yogurt
A few drops of stevia
2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
? cup granola

Instructions

1. In a medium bowl, mix the yogurt with the stevia.

2. In another medium bowl, mix the sliced fruit with the cinnamon.

3. In serving dishes, layer the yogurt, fruit, and granola.

Nutrition
One serving equals: 46 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

Breakfast Cookies

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Yes, these cookies make an acceptable, wholesome breakfast! You?ll notice that there is zero sugar added to these cookies ? the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you?ll have instant breakfasts for days to come afterwards.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 20

3 ripe bananas, mashed
? cup unsweetened applesauce
2 Tablespoons coconut oil
? cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
? cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
? teaspoon sea salt
Optional, scoop of vanilla protein powder
? cup unsweetened shredded coconut
? cup sliced almonds
? cup unsweetened, dried berries

Instructions

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition
One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

Cranberry Chicken Wraps

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Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

4 cups cooked chicken breast, cubed
1 fennel bulb, chopped
? cup roasted pistachios, chopped
? cup dried cranberries
1 Tablespoon roasted pepitas
3 Tablespoons coconut milk, canned and full fat
1 teaspoon dried, ground sage
3 Tablespoons fresh parsley, minced
dash of salt and pepper
head of Romaine lettuce

Instructions

1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.

Nutrition
One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.

Bacon Wrapped Sweet Potato Fingers

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Here?s a tasty, spooky appetizer that?s much healthier than most appetizers while still tasting sinful and indulgent.

Best of all it is really easy to throw together and makes the house smell AHH-MAZING for when your guests walk in!

Courtesy of RealHealthyRecipes.com

What you need
Servings: Makes 40 – Nutrition is listed for 2

4 sweet potatoes
20 bacon strips
coconut oil spray

Spice blend:

1 teaspoon?sweet paprika?
? teaspoon sea salt
? teaspoon?black pepper?
1 teaspoon dried parsley
? teaspoon?garlic powder?
1 tablespoon coconut sugar

Instructions

1. Preheat the oven to 400 degrees F. Line two rimmed baking sheets with foil and top each with metal cooling racks.

2. Cut each sweet potato in half widthwise and into large fry wedges. You should have about 40 wedges.

3. Combine the spice blend in a small bowl. Place the sweet potato wedges in a large bowl and lightly spray with coconut oil. Toss with the spice blend to coat each wedge.

4. Wrap each slice of sweet potato with a piece of bacon.?Place the wrapped wedges on the prepared baking sheets on the metal racks. Bake in the preheated oven for 40 minutes, until the bacon is crispy and the sweet potato wedges are tender. Enjoy!

Nutrition
2 pieces equals: 156 calories, 8g fat, 490mg sodium, 12g carbohydrates, 2g fiber, 1g sugar, and 8g protein.

Turkey Burgers with Butternut Buns

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If you?d like to enjoy a juicy burger without the added carbs and guilt of a bun then you?re likely going to wrap it in lettuce.

Unless…

You make low-carb, high-fiber buns out of Butternut Squash!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

For the Butternut Buns
1 tablespoon?olive oil?
1 Butternut Squash
2 teaspoons fresh thyme
sea salt and white pepper to taste

For the Yogurt Sauce
? cup Plain Greek Yogurt
1 teaspoon lemon juice
? teaspoon dried garlic
? teaspoon dried dill weed
sea salt and black pepper to taste

For the Turkey Burgers
1 pound lean ground turkey
1 egg, beaten
1 teaspoon fresh garlic, minced
1 tablespoon Worcestershire sauce
2 tablespoons fresh cilantro, minced
sea salt and black pepper
1 tablespoon?olive oil

Instructions

1. For the butternut buns: Preheat the oven to 400 degrees F. Lightly grease a baking sheet with olive oil. Slice the neck of the butternut squash into 8 rounds about ? inch thick. Place the rounds on the prepared baking sheet, drizzle with the olive oil, and sprinkle with the thyme, salt, and pepper. Roast in the preheated oven for 25 minutes, flipping the rounds once halfway through the roasting time.

2. For the yogurt sauce: In a medium bowl, combine the yogurt, lemon juice, garlic, and dill. Season with salt and pepper.

3. For the turkey burgers: In a large bowl, mix together the ground turkey, egg, garlic, Worcestershire sauce, and cilantro; then season with salt and pepper. Form the mixture into 4 patties.

4. In a medium skillet, over medium heat, heat the olive oil. Add the patties and cook until golden and cooked through, 5 minutes per side. Serve each burger between 2 butternut squash rounds with a dollop of the yogurt sauce. Enjoy!

Nutrition
One serving equals: 455 calories, 22g fat, 257mg sodium, 16g carbohydrates, 8g fiber, 6g sugar and 35g protein.

EASY Slow Cooker Chicken

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Here?s a perfect recipe to use while meal prepping. Shredded chicken is a wonderful source of protein that can be packed with different veggies and salads for an endless combination of flavors!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

4 boneless, skinless chicken breasts
Dash of salt and pepper
2 cups fresh salsa
1 lime, sliced into wedges for serving

Instructions

1. Place the chicken breasts in a slow cooker and season with salt and pepper. Top with the salsa, cover and cook on high for 4 hours or on low for 6-8 hours.

2. Shred the chicken and mix into the salsa juices. Serve with lime wedges. Enjoy in tacos, enchiladas, on salad or on sweet potato or on cauliflower rice or quinoa!

Nutrition
One serving equals: 119 calories, 2g fat, 560mg sodium, 5g carbohydrates, 1g fiber, 2g sugar and 20g protein.