Key West Grilled Chicken with Mushrooms (Medifast)

Makes 7 chicken skewers and 2 mushroom skewers.

Ingredients

• 3 tbsp reduced sodium soy sauce
• 2 tbsp honey
• 2 tbsp lime juice
• 1 tsp garlic paste or minced garlic
• 4 chicken breasts
• 4 oz button mushrooms from a jar or small baby bella mushrooms
• 1/2 tsp salt
• 1/2 tsp garlic powder

1. Cut the chicken breasts into 1 x 1 inch cubes. Mix the soy sauce, honey, garlic, and chicken in a small bowl. Pour mixture into a large Ziploc bag and refrigerate for 30 minutes.

2. In a small bowl, combine the mushrooms, salt, and garlic powder. Stir until the seasoning is evenly distributed. Place the mushrooms on a skewer. I fit about 8 on 1 skewer. Remove chicken from fridge and place on skewers. I was able to fit about 8 pieces on 1 skewer.

3. Fit a large grill plate over 2 burners of your stove – or whatever method you prefer for grilling. Place the chicken skewers on the grill and cook for about 7 minutes per side. The sides should brown but not burn and you shouldn’t be able to see any pink. I rotated mine a few sides to ensure that all side received the same amount of heat. If you’re not sure they are fully cooked through, cut one open.

4. After cooking the chicken skewers, lower heat to medium and grill the mushrooms skewers. Turn every few minutes so they don’t burn. I tried to place mine in the juice that was left over from the chicken so that some of the key west marinade soaked into the mushrooms for added flavor.

Based off of the recipe found at Grocery Budget 101

 

Chicken Enchiladas with Creamy Greek Yogurt and Lime Sauce

Makes 6 enchiladas

Ingredients

• 3 c cooked chicken (I used left-over rotisserie chicken)
• 3/4 c plain nonfat Greek yogurt
• 1/2 c shredded 2% mozzarella cheese
• 1/2 t salt
• 1/2 t garlic powder
• 1 t lime juice
• 1/2 c chopped onion or 1 T dried minced onions
• 6 flour tortillas (I used Ole Xtreme Wellness High Fiber Low Carb and Spinach and Herb)

Sauce:

• 1 c plain nonfat Greek yogurt
• 1 t lime juice
• 1/2 c shredded 2% mozzarella

1. Preheat oven to 350. Lightly PAM a glass 9 x 13 baking dish. Shred, tear, or cut the cooked chicken into small pieces. Since I used rotisserie chicken, I was able to easily tear it with my fingers. Place chicken into a large bowl. Add the rest of the enchilada ingredients to the large bowl.

2. Place 1/2 cup of chicken filling onto the left 1/3 of a tortilla. Using your hands or the back of a spoon, evenly spread the filling into a line that reaches from top to bottom. If you need to, add an extra spoonful of filling. Starting from the edge closest to the filling, slowly roll up the tortilla. Place the filled tortilla seam side down into the baking dish. Repeat until all of the filling is used.

3. In a medium bowl, combine the remaining Greek yogurt, and lime juice. Spoon about 1/4 cup of the sauce onto each enchilada. Spread the sauce evenly over each enchilada. Distribute the remaining sauce wherever it’s needed. Sprinkle with the remaining mozzarella cheese.

4. Cover with foil and bake for 10 minutes. Remove foil and bake for another 5 minutes or until the cheese has melted.

Serve with chopped onions or cilantro if desired.

Recipe created by Me! : D

 

Baked Cheesy Chicken Taquitos with Greek Yogurt

The taquitos are baked — not fried — and are low-fat.

Ingredients

• 4 chicken breasts
• 1/2 cup shredded 2% mozzarella cheese
• 1 tsp garlic paste or minced garlic
• 1 cup plain nonfat Greek yogurt
• 1/4 cup onion, minced
• Ole Xtreme Wellness High Fiber and Low Carb flour tortillas

1. Preheat oven to 400. Trim the chicken. Season the chicken with garlic powder and ground thyme. Place the chicken in a large skillet and cook over medium-high heat. Cook each side for 5 – 7 minutes or until browned. Once fully cooked, remove from heat and onto a cutting board. Cut the chicken into ½ inch thick strips then cut the strips into small pieces.

2. Combine all ingredients, except the tortillas, in a medium bowl and stir until well incorporated. Place about 1/2 – 1 cup of filling on the lower 1/3 of the tortillas. Starting at the side with the filling, roll up the tortilla. Place the taquitos seam side down into a 9 x 13 glass baking dish.

3. Bake for 8 – 10 minutes or until lightly browned, flipping the taquitos over half way.

Sprinkle with cilantro and serve with sour cream, salsa, or guacamole if desired. I think they’re perfect on their own.

Recipe created byMe! : D

 

Light Chicken Fettuccine Alfredo with Zoodles (Zucchini Noodles)

I served this recipe over Zoodles (Zucchini Noodles) instead of traditional fettuccine pasta.

Alfredo Sauce Ingredients

• 1 cup fat free milk
• 1/2 cup grated parmesan cheese
• 1/2 cup plain nonfat Greek yogurt
• 1 tsp garlic paste (optional)
• 1 tbsp butter
• 2 tbsp corn starch
• 1/4 cup water

Zoodle Ingredients

• 2-4 zucchini (1 zucchini per person)
• 1 tsp butter
• salt

Other Ingredients

• 8 oz chicken (I used precooked, refrigerated Chicken Fajita Breast Strips from John Soules, $3 at Walmart) OR
• 2 chicken breasts
• 1/4 cup grated Parmesan (optional)
• 1/4 cup chopped parsley (optional)

1. If using John Soules chicken, empty the bag into a medium skillet and cook over medium-high heat until heated through. Otherwise, trim the chicken breasts, season lightly with garlic powder, ground thyme, and salt, and cook in a medium skillet over medium-high heat. Turn the chicken when the bottom is lightly browned, about 5 minutes. Continue cooking until both sides have browned and the chicken is cooked throughout. Remove chicken from heat and cut the breasts into strips.

Alfredo Sauce Directions

1. In a small sauce pan, melt the butter over medium heat. Once melted, add 1 tbsp corn starch. Stir until combined. Add the garlic paste and stir until combined.

2. Slowly pour in 1 tbsp milk. Using a whisk, combine the milk with cornstarch mixture. Whisk until smooth. Slowly pour in the rest of the milk. Add the parmesan cheese and stir until smooth. Add the Greek yogurt and whisk until smooth. Cook for 5 minutes, stirring occasionally to ensure the milk does not form a film on the bottom of the pan.

3. In a small bowl or shaker jar, combine the remaining 1 tbsp cornstarch and ¼ cup water. Stir or shake until combined. Pour the cornstarch mixture into the sauce and stir. Cook over medium heat, stirring occasionally, for 10 minutes or until the sauce thickens.

Zoodle Directions

1. Using a vegetable peeler, remove the skin from the zucchini. I used a very small vegetable peeler that fits over my finger. You don’t want to use a large peeler because you are going to use it to make your noodles.

2. Using the vegetable peeler, slowly peel off the zucchini flesh – your noodles! You want them to be no larger than 1/2 inch wide. I aimed for 1/4 inch. I found that if you rotate the zucchini each time you peel off a noodle, you get smaller noodles.

3. Place the zoodles in a colander and sprinkle with salt. Allow the zucchini to sit for 10 minutes then pat dry with a paper towel.

4. Heat a medium skillet over medium heat. Once hot, melt the butter. Add the zucchini noodles and cook for 5 minutes, stirring occasionally with a spaghetti spoon. If the zucchini begins to wilt, remove from heat. The zucchini should be bright green and still al dente.

Using a spaghetti spoon, pile 1 cup of zoodles onto a plate. Using a ladle or large serving spoon, pour 1/4 cup of Alfredo sauce over the Zoodles. Next, place 2-4 chicken strips on top. Sprinkle with parmesan cheese and parsley. Voila! A delicious and healthy Chicken Fettuccine Alfredo!

Recipe created by Me! : D

 

Light Alfredo Sauce

Delicious! Tastes fantastic in Chicken Fettuccini Alfredo, over regular pasta or Zooldles (Zucchini Noodles). Makes about 1 1/2 cups.

Ingredients

• 1 cup fat free milk
• 1/2 cup grated Parmesan cheese
• 1 tsp garlic paste (optional)
• 1 tbsp butter
• 2 tbsp corn starch
• 1/4 cup water

1. In a small sauce pan, melt the butter over medium heat. Once melted, add 1 tbsp corn starch. Stir until combined. Add the garlic paste and stir until combined

2. Slowly pour in 1 tbsp milk. Using a whisk, combine the milk with cornstarch mixture. Whisk until smooth. Slowly pour in the rest of the milk. Add the Parmesan cheese and stir until smooth. Cook for 5 minutes, stirring occasionally to ensure the milk does not form a film on the bottom of the pan.

3. In a small bowl or shaker jar, combine the remaining 1 tbsp cornstarch and ¼ cup water. Stir or shake until combined. Pour the cornstarch mixture into the sauce and stir. Cook over medium heat, stirring occasionally, for 10 minutes or until the sauce thickens.

Based off of the recipe found at Tablespoon

 

How to make Zoodles (Zucchini Noodles)

1 medium zucchini makes enough pasta for 1 person, about 1 cup.

Ingredients

• 1 zucchini
• 1 tsp butter
• salt

1. Using a vegetable peeler, remove the skin from the zucchini. I used a very small vegetable peeler that fits over my finger. You don’t want to use a large peeler because you are going to use it to make your noodles.

I got this vegetable peeler for $2.99 at Bed Bath and Beyond. I absolutely love it.

2. Using the vegetable peeler, slowly peel off the zucchini flesh – your noodles! You want them to be no larger than 1/2 inch wide. I aimed for 1/4 inch. I found that if you rotate the zucchini each time you peel off a noodle, you get smaller noodles. Stop peeling when you reach the core. The seeded flesh doesn’t make good noodles.

3. Place the zoodles in a colander and sprinkle with salt. Allow the zucchini to sit for 10 minutes then pat dry with a paper towel.

4. Heat a medium skillet over medium heat. Once hot, melt the butter. Add the zucchini noodles and cook for 5 minutes, stirring occasionally with a spaghetti spoon. If the zucchini begins to wilt, remove from heat. The zucchini should be bright green and still al dente.

Voila! A delicious low carb, gluten free pasta substitute : )

I used the zoodles to make Chicken Fettuccine Alfredo. It was a fantastic combination.

Based off of the recipe found at Viginia is for Hunter Gatherers

 

Cobb Salad Sandwich on Ciabatta with Avocado and Pesto Spread

Ingredients

• 6 pack of ciabatta bread
• 6 large leaves of butter lettuce
• 6 hard-boiled eggs
• 2 avocados
• 1 large tomato
• 8 oz deli slices turkey, I used honey smoked butterball
• 6 slices of bacon
• 6 slices of ultra-thin provolone cheese
• Pesto

1. Cut each slice of bacon in half and fry in a large skillet until crispy. Remove to a paper towel covered plate to remove the grease. Slice the hard-boiled eggs in half lengthwise. Dispose of the yolk. Slice the egg in half lengthwise again. Rinse the butter lettuce, tear out the hard center, and separate into 2 smaller leaves. Slice the tomato into 1/4 inch slices. Cut one avocado in half and remove the pit. Place flat side down and slice into 1/4 inch slices. Remove the peel and sprinkle lightly with lime juice to prevent browning. If your turkey slices are larger than the ciabatta, tear or cut the turkey slices in half.

2. Slice open one avocado, remove the pit, and peel off the skin. In a small bowl or food processor, combine the pesto and the two avocado halves. Pulse for 7 – 10 seconds or mix until avocado is creamy and pesto is mixed throughout. Set aside.

3. Open one ciabatta roll. Spread 1/2 tsp of the avocado spread on the top and bottom of each bun. On the bottom bun, layer on 2 slices of turkey, 1 slice of provolone, 2 strips of bacon, 4 slices of egg, 2 slices of avocado, 2 lettuce leaves, and 1 slice of tomato.

I served my sandwiches with Oven Baked Seasoned Sweet Potato Fries.

Based off of the recipe found on Babble

 

Easy Apple Crisp Bars sweetened with Honey (Gluten Free)

These bars do not contain flour, oil, or refined sugar.

Ingredients

• 2 cups oatmeal, gluten free
• 1 large apple, I used Gala
• 1/4 c peanut butter
• 1/2 cup honey
• 2 eggs
• 1/2 tsp cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp allspice
• 1/2 tsp vanilla extract

1. Preheat oven to 350. PAM a 9 x 9 baking dish.

2. Either chop the apple into small pieces or place it into a food processor and pulse for a few seconds. Combine all ingredients in a medium bowl. Pour the mixture into the baking dish. Spread evenly.

3. Bake for 115 minutes or until the edges are lightly brown and begin to pull away from the pan. Cool for 10 minutes before cutting into squares.

Based off of the recipe found at Healthy Happy Mama

 

Chicken Breasts Stuffed with Ham, Pesto, and Provolone (Gluten Free)

Ingredients

• 6 chicken breasts
• 3 thick slices of ham
• 6 slices of provolone cheese, I used ultra-thin provolone because it has less calories and fat
• 1/3 cup pesto sauce
• 1/4 cup gluten free breadcrumbs, I used Schar
• 1/4 tsp garlic powder
• 1/4 tsp Italian seasoning

1. Preheat oven to 400. Butterfly the chicken: Place a chicken breast on a cutting board. Place your left hand on top of the chicken breast, parallel to the board. Using a sharp knife, slice the chicken breast open. Be careful not to cut all the way through to the other side of the chicken breast. You want to be able to open it like a butterfly.

2. Spread a spoon full of pesto onto one side of the butterflied chicken breast. Slice the ham steaks in half lengthwise and place a piece on top of the pesto. Fold a piece of provolone in half and place it on top of the ham. Fold the empty side of the chicken breast over to cover the filling.

3. In a large bowl, combine the bread crumbs, garlic powder, and Italian seasoning. Place the chicken in the bowl then flip it over and repeat. You want both sides to be lightly dusted in bread crumbs.

4. Place the chicken breasts in a PAMed 9 x 13 glass baking dish. The chicken will release a LOT of liquid if you use frozen, like I did, so you need a container to catch it all. Cover the dish with foil. Bake for 10-15 minutes or until the breasts are lightly browned and you can no longer see pink. If you’re not sure, use a fork to lift the filling and check the inside of the chicken.

Based off of the recipe found at Can You Stay for Dinner?

 

Quick and Easy Mild Low-Fat Pesto

This is a nut-free, dairy-free, low-fat, mild pesto.

I’m not a fan of basil, so I use basil paste. Fresh basil is too strong for me. I also don’t eat nuts, so my recipe does not include pine nuts. I’ve never understood why people add a lot of oil or cheese to pesto.

I keep garlic and basil paste on hand at all times because I like to make fresh pesto quickly.

Ingredients

• 1 tsp basil paste
• 1 tsp garlic paste
• 1/2 tsp lemon juice
• 1/2 tsp olive oil
• 1 c parsley, loosely packed

If using a food processor: Tear off 1 cup of parsley leaves and places them in a food processor. Add the basil paste, garlic paste, lemon juice, and oil. Pulse for 5-7 seconds or until all ingredients are well blended and the parsley leaves are chopped.

If mixing by hand: Tear off 1 cup of parsley leaves and finely chop them. Place the parsley in a small bowl. Add the basil paste, garlic paste, lemon juice, and oil. Mix thoroughly.

Recipe created by Me : D