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