Scrambled Eggs and Greens

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Scrambled Eggs and Greens
 
Author:

Recipe type: Breakfast

 
Ingredients
  • 2-4 whole Omega-3 eggs, beaten
  • Greens of choice (spinach, broccoli, green beans, asparagus, etc.)
  • Peanut oil cooking spray
  • Salt and pepper, to taste
  • ¼ red bell pepper, diced
  • ¼ green bell pepper, diced
  • ¼ red onion, diced

Instructions
  1. Heat a skillet over medium heat and spray with the non-stick spray.
  2. Add veggies to skillet and stir around with a spoon until they begin to sweat.
  3. Add the eggs and scramble all the ingredients together.

 

The Wonder Bowl

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The Wonder Bowl
 
Author:

Recipe type: Breakfast

 
Super easy to mix on the go!
Ingredients
  • ½ -1 cup of low fat cottage cheese
  • 1 scoop of UMP protein powder (flavor of choice)
  • 2 Tablespoon flax meal

Instructions
  1. Mix ingredients in a bowl and enjoy!

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

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Beef, Chicken, Shrimp, or Salmon Stir-Fry
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove

Instructions
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.

 

Steak, Chicken, Salmon, or Shrimp Caesar Salad

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Steak, Chicken, Salmon, or Shrimp Caesar Salad
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounce steak, chicken, shrimp, or salmon
  • Large bowl of romaine lettuce
  • 1-2 ounce of grated Parmesan cheese (omit if using steak or salmon)
  • Dip fork lightly in Litehouse Caesar dressing on side (or another all natural, no sugar Caesar dressing)
  • Salt and Pepper to taste

Instructions
  1. Season the steak, chicken, shrimp, or salmon with salt and pepper.
  2. Grill, steam or broil the protein.
  3. Prepare the salad in a bowl by mixing the Parmesan and romaine.
  4. Keep the dressing on the side for dipping as it goes a longer way when it is dipped. Once the protein is complete, slice and place on top of salad.
  5. Can be enjoyed warm or saved to be eaten later by storing in the fridge.

 

Naked Chicken Taco Salad

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Naked Chicken Taco Salad
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounce chicken breast
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ teaspoon cayenne pepper to taste
  • ½ teaspoon chili powder to taste
  • 1 clove of fresh garlic, minced OR 1 teaspoon garlic powder
  • Bowl of Romaine Lettuce or any other leafy, dark lettuce
  • 1-2 cups of chopped peppers
  • 1-2 ounce hot sauce (optional)
  • ¼ cup total shredded cheddar, Colby, and/or Monterey jack cheese

Instructions
  1. Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink.
  2. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side.
  3. Add the other ingredients into the salad bowl.
  4. Dice chicken and add to the salad.
  5. Top with cheese, toss and enjoy!

 

Yogurt Chicken

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Yogurt Chicken
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounce of chicken breast
  • 1 cup of Stonyfield Farm’s organic plain full-fat yogurt (for marinade)
  • ½ lemon
  • 1 Tablespoon oregano
  • Salt and pepper to taste
  • Cucumber
Greek Dressing:
  • 1 Tablespoon Extra Virgin Olive Oil
  • ½ Tablespoon of vinegar
  • 1 teaspoon of oregano
  • Juice of half a lemon

Instructions
  1. Take all the ingredients, except the chicken and lemon and stir in a bowl.
  2. Squeeze the lemon juice into the mix.
  3. Marinade the chicken in the mixture and let it sit at least 8 hours in the marinade. The longer the better, 24 hours is best.
  4. Grill the chicken until thoroughly cooked.
  5. Add Greek dressing and enjoy!

 

Cobb Salad

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Cobb Salad
 
Author:

Recipe type: Salads

 
Ingredients
  • 6-8 ounce grilled chicken, sliced
  • ½ Tablespoon blue cheese crumbles
  • 4 scallions/green onions
  • 1 tomato, chopped
  • 1 whole Omega-3 egg, hard-boiled, sliced
  • Unlimited mixed greens
  • 1 Tablespoon sherry vinegar
  • 1 Tablespoon extra virgin olive oil
  • Salt and pepper to taste

Instructions
Grilled Chicken:
  1. Season chicken breast with salt and pepper.
  2. Place on a grill or on a pan with medium heat.
  3. Cook until there is no pink in the center.
  4. Allow to cool and then slice into very thin pieces.
Salad:
  1. Place greens, scallions, egg, tomato, crumbles and chicken into a bowl. Toss the ingredients in the bowl.
  2. You may then mix the olive oil and sherry vinegar in a small separate container and add it to salad and toss again.

 

Juicy Steak and Garlic Green Beans

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http://www.dreamstime.com/royalty-free-stock-image-cooked-green-beans-garlic-image12473246

Juicy Steak and Garlic Green Beans
 
Author:

Recipe type: Main Dishes

 
Ingredients
Steak:
  • 6-8 ounce of extra lean steak (Sirloin or Filet)
  • 1-2 cloves of fresh garlic
  • ½ teaspoon salt
  • Pepper to taste
Garlic Green Beans:
  • 4-5 Cloves of garlic, sliced
  • One bag of frozen green beans (fresh ones work too)
  • Peanut oil cooking spray
  • Salt to taste

Instructions
Steak:
  1. Preheat the oven on broiler setting.
  2. Mince garlic and rub onto both sides of the steak.
  3. Season with salt and pepper.
  4. Place on a broiler pan and into the oven.
  5. Check on the steak after 10 minutes.
  6. Once it is brown on one side, flip the steak.
  7. Check on the steak again after 5 minutes.
  8. Once it is brown and slightly crispy on that side, it is ready to serve.
  9. If you are particular about the level of doneness, you can check by cutting a little into the steak. This steak can also be cooked on a grill.
Garlic green beans:
  1. Spray a skillet on high heat with the peanut oil in a spray bottle.
  2. Sauté the green beans. This should take about 10 minutes. Make sure to move them around every 2 minutes or so to cook the beans evenly.
  3. After 8 minutes add the garlic, continue to cook until the beans are hot to the touch.
  4. Dash on some salt to taste

 

Fiesta Chicken or Shrimp

shrimp

shrimp

Fiesta Chicken or Shrimp
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounces chicken breast, cut into thin strips or 3-4 ounces shrimp
  • 3 Tablespoon fresh cilantro
  • 1 cup of spotlight bell peppers, cut into strips
  • ½ cup of onion, sliced
  • 1 clove of garlic
  • 2 Tablespoon lime juice
  • ½ teaspoon low sodium soy sauce
  • Dash of cayenne pepper
  • Dash of black pepper
  • 1 Tablespoon extra virgin olive oil

Instructions
  1. Mix all of the ingredients, except for the olive oil. Allow to marinade for several hours.
  2. Heat a skillet over medium-high heat and add the olive oil once the skillet is hot.
  3. Throw the meat onto the skillet and move around as it cooks over the high heat.
  4. Once the meat is almost done, take the remaining contents of the marinade and throw them into the skillet.
  5. Allow them to cook for a few minutes until hot, but not soggy.
  6. Serve on a platter, and enjoy.
  7. Goes well with cauliflower rice.

 

 

 

Chicken (No) Parmesan

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Chicken Parmesan
 
Author:

Recipe type: Main Dishes

 
Ingredients
  • 6-8 ounce of chicken breasts
  • ½ cup of no sugar added marinara sauce
  • ¼ cup of mozzarella cheese
  • Spaghetti squash

Instructions
  1. Preheat the oven to 325 degrees.
  2. Beat the chicken breast with a tenderizer or anything heavy enough until the chicken has become widened and flat.
  3. On a skillet sprayed with peanut oil, over medium heat, cook the chicken until both sides are golden brown.
  4. Place the chicken in a baking dish, pour the sauce over it and finally sprinkle the cheese.
  5. Place it in the oven and remove once the cheese and sauce begin to bubble. Serve over spaghetti squash.

 

 

 

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