Healthy recipes

Apr 03 2014

Slow cooker chicken, quinoa and kale soup

Ingredients:
1 1/4 lbs boneless skinless chicken breasts cut into chunks (raw)
1 1/4 cups chopped yellow onion (1 medium onion)
1 cup chopped celery
4 cloves garlic, minced
2 Tbsp extra virgin olive oil
3/4 cup dry quinoa
1/2 tsp dried thyme
1/2 tsp dried rosemary
4 14oz cans low-sodium chicken broth (7 cups)
Salt and freshly ground black pepper, to taste
1 15 oz can Great Northern beans, drained and rinsed
4 cups packed kale, roughly chopped (or can use spinach instead of kale)
3 Tbsp chopped fresh parsley
2 Tbsp fresh lemon juice
Optional parm cheese

Directions:
1. Add chicken to slow cooker, then add onions, celery and garlic, then drizzle with olive oil.
2, Add quinoa, thyme, rosemary and pour in chicken broth.
3. Season with salt and pepper to taste.
4. Cover and cook on HIGH 3 1/2 – 4 hours or LOW 7 – 8 hours.
5. Add in beans, kale, parsley and lemon juice, then cover and continue to cook on HIGH heat another 10 – 20 minutes until kale has reached desired doneness.
6. Optional can sprinkle parm cheese on top

Mar 02 2014

Egg white, sun dried tomato and basil frittata

I have tried a few egg frittata’s before but has to be one of the most flavorful one I have made to date. So, so good and filling.

Ingredients:

4-5 egg whites

2-3 sun dried tomatoes in oil diced

½ tps of dried basil

¼ cup fresh spinach

1 tbs turkey bacon

1 oz goat cheese

1 tps of grape seed or olive oil

Salt and pepper to taste

Directions:

1. Sautee fresh spinach in a small skillet with 1 tps of oil for 1-2 min

2. Mix egg whites, basil, salt and pepper in a bowl

3. Add egg mixture to cooked spinach and mix the spinach in

4. Top with diced sun dried tomatoes, goat cheese and turkey bacon

5. Boil for 5-6 min until cooked through

6. Cut into slices and serve

Feb 16 2014

Chicken Veggie Skinny Fried Rice

Chicken veggie skinny fried rice. One of my staples for dinner because it is super easy, quick and combines a great ratio of protein, complex carbs and healthy fat. Enjoy!

Ingredients:
1lb skinless chicken tenders
4 egg whites or 1 whole egg and 3 egg whites
2 cups uncooked brown rice
Bundle of broccoli
2 carrots
2 tbs of grape seed, coconut or olive oil
2 garlic cloves minced
1/4 cup diced onion
4 tbs of Bragg’s liquid amino or lite soy sauce

Directions:
1. Bake chicken tenders for 15-20 min at 350 degrees
2. Heat a pan with the oil and cook the onion and garlic for about 2 min.
3. Add broccoli and carrots and turn heat to medium-low
4. Saute veggies until tender and set aside into a dish
5. In the same pan cook the egg whites.
6. Boil water and cook rice per instructions
7. Dice baked chicken into cubes
8. Add the veggies, cooked rice, and diced chicken back into the pan with the eggs.
9. Add the liquid amino or soy sauce and mix
10. Cook everything on medium heat for an additional 5-7 min.

Makes 4-6 servings

Jan 20 2014