Southwest chicken salad

• 2 cups cooked brown rice or other whole grain
• 1 15-oz. black beans, drained and rinsed
• 2 cups frozen whole-kernel corn, thawed
• 1 red bell pepper, chopped
• 1 small onion, chopped
• 1 can of shredded chicken (rinsed)
• 1/4 cup white wine vinegar, or to taste
• 1/4 cup chopped fresh cilantro leaves
• 1 jalapeño chili, minced, or cayenne pepper to taste
• 1 tsp. mild chili powder

Combine all ingredients in a serving bowl. For best flavor, cover and refrigerate for at least 1 hour before serving to allow flavors to blend. Makes 6-8 servings.

Black Bean Corn Salad

• 2 cans black beans, rinsed and drained
• 1 can corn, rinsed and drained
• 1 small red pepper, chopped
• 1 bunch cilantro, finely chopped
• 2 medium limes, juiced

Mix all ingredients together in a large bowl. Enjoy! 

Buffalo Cheesy Broccoli Quinoa

Ingredients

• 1 cup quinoa, well rinsed
• 1 1/2 cups chicken broth 
• 2 cups broccoli, chopped
• 1 cup cheddar, shredded
• salt and pepper to taste
• Frank's Buffalo Sauce 

Directions

1. Bring the quinoa, broth and broccoli to a boil over medium heat, reduce the heat and simmer covered until the broth has been absorbed and the quinoa is tender,about 13-17 minutes.
2. Mix in the cheese, add in Frank's Buffalo Sauce (to taste), season with salt and pepper. 

Parmesan Chicken

Parmesan Chicken

This simple chicken recipe takes little preparation time and is totally satisfying to eat. 
 I really honestly enjoyed this dinner!! I usually serve it with steamed veggies
 like green  beans or broccoli!!
  

Ingredients

• 2 pounds chicken breasts, boneless and skinless
• 1/4 cup gluten free bread crumbs or whole wheat panko crumbs 
• 2 tbsp fresh grated Parmesan cheese
• 2 egg whites
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 1/8 tsp lemon pepper
• 1/8 tsp oregano

Directions

Preheat oven to 350 degrees f.
Break open eggs into a shallow dish and scramble well.
In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt,
black pepper, lemon pepper and oregano.
Dip each side of chicken breast into the egg and then into bread crumb mixture.
Place in a large baking dish.
Bake at 350 degrees for 45-55 minutes.

Fresh strawberry Oatmeal

Ingredients

• 1 cup water
• 1 pinch Himalayan salt
• ½ cup old-fashioned rolled oats
• 4 fresh strawberries, chopped
• 1 Tbsp. flax seeds

Directions

1. Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2. Place oatmeal in small bowl and top with fresh strawberries and flax seeds.

Black Beans and Rice

Ingredients

• ½ cup canned low-sodium black beans, drained
• ¼ tsp. extra-virgin olive oil
• 1 dash ground chili powder
• 1 pinch ground cumin
• ¼ tsp. ground coriander
• Himalayan salt (to taste; optional)
• ¾ cup cooked brown rice, hot (see recipe on pg. 75)

Directions

1. Combine beans, oil, chili powder, cumin, coriander,  and salt (if desired) in a medium saucepan; mix well.
2. Heat mixture over medium-low heat for 1 to 2 minutes, or until heated through. Remove from heat.
3. Gently fold rice into bean mixture.
4. Serve immediately.

Nutrition

• Calories: 290
• Total Fat: 3 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 1,004 mg
• Carbohydrate: 55 g
• Fiber: 11 g
• Sugar: 0 g
• Protein: 11 g

Ultimate Reset Creamy Garlic Dressing

This is now my only dressing I use. No need for all the artificial crap. 

Creamy Garlic "Ultimate Reset" Salad Dressing 

Ingredients

• ½ cup extra-virgin olive oil
• ¼ cup apple cider vinegar
• 3 cloves garlic, crushed
• 3 Tbsp. fresh lemon juice
• 2 Tbsp. chopped fresh parsley
• 1 tsp. Himalayan salt
• ½ tsp. Dijon mustard
• 1 Tbsp. raw honey (or pure maple syrup)

Directions

1. Place oil, vinegar, garlic, lemon juice, parsley, salt, mustard, and honey in a blender or food processor; cover with lid. Blend until smooth.
2. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Nutrition

• Calories: 119
• Total Fat: 11 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 235 mg
• Carbohydrate: 6 g
• Fiber: 0 g
• Sugar: 5 g
• Protein: 0 g

BBL and Les Mills Pump

Lately I've been doing more Les Mills Pump until my next challenge group starts on September 30 for the Brazil Butt Lift. This top picture is during one of the Brazil Butt Lift videos. How fun!! The last two weeks I've been borrowing the Les Mills Pump and I can already tell toning results. I love it. It's lower weights/higher reps. It will give you the details without feeling like someone punched you in the arm. 

Honey Mustard Pretzel Crusted Chicken Salad

I came across this on Pinterest through Half Baked Harvest. Hands down our favorite salad. From living in St. Louis so long I was used to Schafly's honey mustard pretzel chicken. This has to come in as a close #2. 

Ingredients

Pretzel Crusted Chicken
• 1 pound boneless skinless chicken tenders (or 2 large breast, cut into tenders)
• 1 1/4 cups crushed thin pretzel twists
• 2 egg whites
• 1/4 cup dijon mustard
• 1 tablespoon honey
• 1 teaspoon seasoned salt
Honey Mustard Dressing
• 1/4 cup dijon mustard
• 1/4 cup honey
• 1/4 cup olive oil
• 1/2 lime, juiced
• 1/2 teaspoon smoked paprika
• 1 teaspoon pepper
For the Salad
• 2 cups tiny twist pretzels (for the honey mustard roasted pretzel-croutons)
• 4-6 cup bib lettuce (or a mix of lettuce and spinach)
• 2 cups sliced strawberries
• 1 large avocado, diced
• 2 ounces feta cheese, crumbled

Instructions

1. Preheat the oven to 350 degrees F.
2. In a large bowl, combine the honey, mustard, egg white and whisk well. Toss the chicken in the honey mustard and set aside. Place the pretzels in a sealable plastic bag, seal, and finely crush through the bag with a meat mallet or other heavy utensil (or just carefully step on the bag). Spread the mixture out on a large plate or in a large dish. Spray a baking sheet with nonstick spray. Remove one piece of chicken at a time from the mustard. Place in the pretzels crumb bag and use your fist to pound the pretzels onto the chicken. Place on the prepared baking sheet and repeat with remaining chicken. Mist the tops of the pretzel crusted chicken with nonstick spray. Bake in the oven for about 20-25 minutes, flipping chicken halfway through baking, until the chicken is cooked through. Remove from the oven and serve with the salad.
3. While the chicken cooks combine all the ingredients for the dressing in a small bowl. Whisk well and adjust seasoning to taste.
4. Remove a few tablespoons (I think I used around three) of the dressing and place in a medium size mixing bowl. Toss the whole pretzels with the dressing an place on a parchment or silpat lined baking sheet. Place in the oven with chicken for 10-15 minutes or until the pretzels have turned golden brown, flipping halfway through (don't forget about them, they can burn quickly). Remove from the oven, let cool 5 minutes and then transfer to a bowl.
5. In a large bowl toss the lettuce, spinach, strawberries and avocado together. Plate the salad and top each plate with a sliced piece of chicken, roasted honey mustard pretzels and feta cheese. Drizzle with more dressing.

Jamie Eason's Monster Meatloaf

Another genius idea from the one and only Jamie Eason

Ingredients:

1 1/2 cups chopped onion & red peppers

1 tsp salt

1 tsp pepper

1/2 tsp dried thyme

1 tsp minced garlic

1/4 cup liquid aminos

3/4 cup low sodium chicken broth

2 tsp tomato paste (no salt added)

3 lbs extra lean ground turkey (or ground chicken breast)

1 cup quick cooking oats

4 egg whites

1 cup reduced sugar ketchup

Directions:

1. Preheat oven to 350 degrees & spray 9X13 Pyrex dish with non-stick spray.

2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent (about 5 minutes).

3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.

4. Set mixture aside to cool.

5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).

6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.

7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).

8. Place in the oven to bake for 1 hour & 20 minutes.

Hummus Crusted Chicken

I found this over at Gimme Some Oven. Definitely couldn't of came up with this one on my own. It's another chicken favorite of mine. I hope it will be your too. It's genius! 

Prep Time: 10 minutes

Cook Time: 25 minutes

35 minutes

Yield: 4 Servings

Hummus serves as the perfect sauce in this easy baked chicken dish!

Ingredients

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 medium onion, chopped
• 1 cup hummus, homemade or storebought
• 1 Tbsp. olive oil
• 2 lemons
• 1 tsp. smoked paprika or sumac

Method

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.

If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika or sumac. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables if desired.

**If using two pans, use one for the chicken and one for the vegetables.**

Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

PB2 Chicken

Say What? Like PB2 Peanut Butter Flour? Yep. On chicken? Yep. Yep. Trust me. It's good! I ran across this on Pinterest and it really is one of my top chicken recipes. I prefer it any day over a restaurant. 

4 Tbsp PB2 
2 tsp: Crushed fresh garlic
2 tsp: Grated fresh ginger
4 Tbsp: Light soy sauce
1/4 cup: Sliced scallions
1 cup: Water
1 Tbsp: Dijon mustard
2 tsp (to taste): Asian chili sauce or hot sauce
1 cup: Low-fat buttermilk
1/4 tsp: Pepper, salt
1 lb: Boneless skinless chick breast
1/4 cup: Fresh cilantro leaves

Mix together first 8 ingredients to make dipping sauce and set aside. Put chicken, salt, pepper, buttermilk and a third of the dipping sauce into a resealable bag and shake to coat. Marinate in fridge for up to 6 hours. (Refrigerate the rest of the dipping sauce, too). Remove chicken from bag, shake off excess and grill in a very hot pan or on a grill, (sprayed with non-stick spray) for 5 minutes on each side until cooked through. Garnish with chopped cilantro. Serve with dipping sauce on the side. Add more or less chili sauce to the dipping sauce, depending on how spicy you like your food.

Shrimp Mango-cado Mash

There are days when I'm feeling lazy. What? Not me. Ever. Yes even having a passion of cooking there are days where I want to be the two year and scream, "I DON'T WANNA". Unfortunately, I'm 31 now so that isn't an option. (It wouldn't set a good example for my two year old either.) So that's when I cook things like this:

• Vegetable oil cooking spray ( I wouldn't recommend olive oil spray, it burnt last time)
• 8 cups baby spinach
• 1 cup couscous
• 1 lb medium shrimp, shelled and deveined
• 1/2 cup chopped fresh cilantro, divided
• 1 tablespoon extra-virgin olive oil
• 3/4 teaspoon salt, divided
• 1 large mango, peeled and diced
• 1 medium avocado, diced
• 1 medium tomato, diced
• 1/4 cup chopped red onion
• 1/2 jalapeño chile, seeded and finely chopped
• 1 tablespoon fresh lime juice

Heat up the BBQ. Make 4 large pieces of tin foil. Fold in half. Spray the middle with cooking spray. Place 2 cups of spinach in the middle. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.

Orange Chipotle Chicken

This was another Clean Eating Mag recipe that was so good. It reminded me of Orange Chicken (but healthier). I wouldn't plan on feeding this to anyone under 13 maybe. It's pretty spicy. 

Serves: 4
Hands-on time: 10 minutes
Total time: 16 minutes

INGREDIENTS:

• 1 tsp chile powder
• 1/2 tsp ground cumin
• 1/2 tsp sea salt, divided
• 1 tsp safflower oil
• 4 boneless, skinless chicken breasts (about 1 lb), rinsed and patted dry, pounded 1/2-inch thick
• Juice 1 medium navel orange (1/3 cup orange juice)
• 2 tbsp pure maple syrup
• 1 tbsp chopped chipotle chiles in adobo sauce
• 1 tsp orange zest
• 2 cups cooked brown rice
• 1/4 packed cup chopped cilantro leaves

INSTRUCTIONS:

1. In a small bowl, combine chile powder, cumin and 1/4 tsp salt. Heat oil in a large nonstick skillet to medium-high. Tilt skillet to coat bottom lightly. Season both sides of chicken with chile-cumin mixture and cook for 3 minutes per side or until no longer pink in center. Remove from skillet and set aside.
2. Add orange juice and maple syrup to juice and bits left in skillet and cook for 1 minute to thicken slightly (until it measures 1/4 cup liquid), stirring constantly. Remove from heat, stir in chipotle chiles in adobo sauce and orange zest. Add chicken back to skillet, return to heat and cook for 1 minute on medium-high, turning constantly.
3. In a medium bowl, combine rice, cilantro and remaining 1/4 tsp salt. Serve chicken over rice and spoon any excess glaze over top chicken pieces.

Nutrients per serving (3 oz chicken and 1/2 cup rice): Calories: 283, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 32 g, Fiber: 2 g, Sugars: 8 g, Protein: 29 g, Sodium: 337 mg, Cholesterol: 32 mg

Garlic Shrimp Rotini

I was looking in my Clean Eating mag a few months back and ripping all the recipes out to try. Finally the other way when transporting cleaning spots, this recipe fell on my floor and begged me to make it. Ok, maybe not begged, but it ended up staring at me when my stomach was growling so it was thrown into this week's menu plan. I can't rave about it enough. 

• 2 cups fresh cilantro
• 1 tsp dried oregano
• 3 cloves garlic 
• 1 tsp red pepper flakes
•1⁄3 cup olive oil
• 2 1⁄2 tbsp red wine vinegar
• Sea salt and fresh ground black pepper, to taste
• 8 oz whole-wheat rotini pasta
• 20 medium raw shrimp, peeled and deveined

ONE:
baking sheet with foil.
Prepare sauce: In a food processor, pulse 
TWO:
cilantro, oregano, garlic and red pepper 
flakes until combined. While food processor 
is running, add oil and vinegar. Stir in salt and 
black pepper. Set aside.
Cook pasta according to package 
THREE:
directions. Set aside.
Arrange shrimp on sheet; transfer to 
FOUR:
oven and broil for 3 to 5 minutes, turning 
once, until pink. 
FIVE: In a large sauce pan on medium heat add the 
pasta and garlic-cilantro mixture and cook, 
stirring often, for 1 minute. Reduce heat to 
medium-low, add shrimp and stir to combine. 

NUTRIENTS PER SERVING: 
CALORIES: 420, TOTAL FAT: 23 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 14 g,
POLYUNSATURATED FAT: 2 g, CARBS: 38 g, FIBER: 9 g, SUGARS: 3 g, PROTEIN: 15 g,
SODIUM: 95 mg, CHOLESTEROL: 45 mg

Vanilla Shakeology Egg Nog

We are huge egg nog lovers in this family. It's almost that time of year again. Instead of that oh so fatty goodness hitting our guts we have a new go to. I can't wait to have this over and over again to bring in that Christmas cheer! 

Total Time: 5 min.

Prep Time: 5 min.
Cooking Time: None
Preparation Difficulty: Easy
Yield: 1 serving
1 scoop Vanilla Shakeology
1 cup nonfat milk
1 tsp. rum extract
1/3 tsp. ground nutmeg
½ cup ice (add more to taste)
1. Place nonfat milk, rum extract, nutmeg, Shakeology, and ice in blender; cover. Blend until smooth.


Calories: 229
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 10 mg
Sodium: 309 mg
Carbohydrate: 27 g
Fiber: 3 g
Sugar: 20 g
Protein: 24 g

Ingredients:

Preparation:

Nutritional Information (per serving):

Pumpkin Pie Shakeology

I am an pumpkin advocate. This shake alone has kept me lurking outside of Starbucks for their PSL (Pumpkin Spice Latte's) this season. I'm not saying I haven't had one or two, but I sure used to be their daily during PSL season. Now I have no sugar with nutrients my body needs.

1 scoop Vanilla Shakeology 3/4 cup unsweetened vanilla almond milk
½ cup canned pumpkin puree
1 Tbsp. coarsely chopped raw pecans
1 tsp. pure maple syrup (or raw honey)
1 tsp. pumpkin pie spice
½ cup ice (add more to taste)

Preparation:
1. Place almond milk, pumpkin puree, pecans, maple syrup (or honey), pumpkin pie spice, Shakeology, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 271

Fat: 10 g

Saturated Fat: 1 g

Cholesterol: 5 mg

Sodium: 349 mg

Carbohydrate: 31 g

Fiber: 10 g

Sugar: 15 g

Protein: 19 g

Sweet and Sour Meatballs

This is a new twist when we are tad burnt out on the Turkey Meatball Muffins. We do have to double up on the sauce and it is spicy!

Sweet and Sour Meatballs

You will need:

For the meatballs: 

1 LB of lean ground turkey

1 cup cooked brown rice

1 8 oz. can crushed pineapple in juice, drained

1/2 cup green onions

1 Tbsp. light soy sauce

1 tsp. ginger

For the sauce:

3/4 cup reduced-sodium, low-fat chicken broth

1/3 cup chili sauce

3 Tbsp. rice vinegar

2 Tbsp. brown sugar

2 tsp. cornstarch

1/2 tsp. ground ginger

Preheat the oven to 350 degrees. Combine meatball ingredients in medium bowl and mix thoroughly. Line a baking sheet with foil (this helps with cleanup). Place cooking racks in foil-lined baking sheet. Shape meatballs, and place on the racks. Bake for about 25 minutes or until thoroughly cooked. Transfer the meatballs to a serving dish and cover to keep warm.

Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved. Place over medium heat and stir intermittently until mixture comes to a boil. Reduce heat to low, and stir for another minute or until mixture thickens slightly. Pour sauce over meatballs, and gently toss to coat meatballs. Serve warm with toothpicks. (makes 37 meatballs)

Nutrition facts

Serving size: 4 meatballs

Cal: 120

Fat Total: 4 grams

Saturated Fat: 0 grams

Carbohydrates: 12 grams

Fiber: 0 grams

Protein: 8 grams

Jamie Eason's Live Fit Turkey Muffins

These are in normal rotation for our meal planning. So good and great source of protein:

Ingredients
2 lbs ground turkey or chicken
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
/12 tsp dried thyme
2 tsp dried yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder
1 small onion finely chopped
2 celery stalks finely chopped

Directions:
Preheat oven to 375 degrees
Spray muffin pan with olive or canola oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of raquet balls.
Bake for 40 minutes.
Makes 12 muffins.

Serving size 2 muffins for women and 4 for men.
Calories:  80 
Fat:  2 g
Carbs:  4 g
Protein:  11g