easy recipes
Ingredients
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- 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) - 4 cups fresh spinach - 2 Tbsp of garlic - 1/4 cup walnuts crushed - Salt - Fresh ground black pepper - Olive oil (not extra virgin) Directions
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1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want. 2. Rub both sides with olive oil and season well with salt and pepper. 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw. 4. Spread roasted garlic paste onto one half on inside of chicken breasts. 5. Sprinkle with crushed walnuts. 6. Place spinach on top of walnuts. 7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan. 8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees. 9. Let rest for 15 minutes before slicing.
Makes 1 Serving (6 pancakes) Ingredients • • • • •
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1/4 cup oatmeal 6 egg whites 1 tbsp ground flax 1/2 tbsp cinnamon 1/4 teaspoon of Baking Soda 1 teaspoon of Splenda
Directions • 1. First heat a frying pan until hot and then reduce to medium temperature. • 2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form. • 3. Make about 6 pancakes.
• Makes 1 Serving (About 3 Muffins) Ingredients • • • • • • • • • •
- 3/4 cup oatmeal - 1/4 cup Oat Bran - 6 Egg Whites - 1/2 scoop (15g) of Vanilla Protein Powder - 1/4 teaspoon of Baking Soda - 1 teaspoon of Splenda - 1 tbsp of Flax Oil - 1 diced Apple - 2 Tbsp of Unsweetened Apple Sauce - 1/2 teaspoon of Cinnamon - 1/2 teaspoon of Vanilla Extracts Directions 1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick2. Add the diced apple and stir (with a spoon or spatula)3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)
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ASIAN TURKEY burgers INGREDIENTS RECIPE MAKES 3 SERVINGS (3 BURGERS) • 1 pound ground turkey • ¼ cup minced onion • 3 tablespoons chopped fresh parsley • 2 tablespoons Worcestershire sauce • 2 tablespoons minced green bell pepper • 1 tablespoon soy sauce • 1 tablespoon water • 1 tablespoon grated fresh ginger • Salt and pepper • 2 cloves garlic, crushed DIRECTIONS 1. Combine all the ingredients in a big bowl. With clean hands, squeeze it together until it’s very well combined. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick. 2. Spray a skillet with non-stick cooking spray. Place over medium-high heat.Cook the burgers for about 5 minutes per side until cooked through.
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• GINGER BEEF
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• INGREDIENTS RECIPE MAKES 2 SERVINGS (2 STEAKS) • 2 sirloin steaks (4oz each), cut in strips • 1 tablespoon olive oil • 1 small onion, diced • 1 clove garlic, crushed • 2 diced tomatoes • 1 teaspoon ground ginger • 4 tablespoons apple cider vinegar • Salt and pepper DIRECTIONS 1. Place the oil in a large skillet and brown the steaks in it over medium-high heat. 2. When both sides are well-seared, add the onion, garlic, and tomatoes. 3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine. 4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.