Chicken Tortilla Chip Casserole

Ingredients

• 32 oz chicken breast
• 4 oz 1/3 softened fat cream cheese
• 1 cup shredded mozzarella cheese or Mexican cheese
• 1 8oz can black beans
• 3 servings of tortilla chips
• 2 cups chicken broth
• 1/2 cup diced onion
• 1 tbsp cornstarch
• 1 can diced tomatoes
• 1/2 can enchilada sauce
• Salt and pepper to taste
• 2 tbs chili powder
• 1 tbs extra virgin olive oil
• 1 cup warm water

Directions

1.  Preheat oven to 350 degrees.

2.  Cut up chicken into small pieces and cook with chili powder in a large frying pan. Once cooked set aside.

3.  In a sauce pan on medium heat, heat olive oil and add diced onion cooking until soft.  Add chicken broth and salt and pepper.

4.  In a cup mix warm water with cornstarch and then add to broth mixture stirring until it becomes thick.

5.  Once thickened turn heat off and mix in cream cheese creating a sauce.

6.  Pour some of the sauce on the bottom of a large baking dish.  Layer beans, chicken, chips, tomatoes and 1/2 the cheese.  Add some more sauce then remainder of beans, chicken, tomatoes, and chips.  Top with the remainder of the sauce, enchilada sauce, and cheese.

7.  Bake for 35-45 minutes.  Let cool for a few minutes and enjoy!

Note: This pairs well with the “Spanish Rice” recipe I have posted.  Also, it can be eaten like a dip with tortilla chips.

Nutritional Facts
Servings: 8
Calories: 293
Protein: 34 grams
Fats: 13 grams
Carbohydrates: 16 grams

Protein Cheesecake Bites

Ingredients

Filling

• 4 oz 1/3 fat softened cream cheese
• 1 1/4 cups plain yogurt
• 1/2 cup almond milk
• 2 eggs
• 2 egg whites
• 2 scoops vanilla protein powder
• 1/4 cup stevia powder
• 1 tbs vanilla extract
• 1 tbs xanthan gum
• 1 tbs lemon juice and 1/2 tsp lemon zest
• 3 tbs baking flour mix

Crust

• 1 cup arrowroot cookies
• 1 cup rice cereal
• 1/4 cup coconut oil

Directions

1.  Preheat oven to 325 degrees and grease cupcake tin.

2.  In a food processor blend cookies and cereal.  Stir in coconut oil and press into tins.

3.  Bake for 10 minutes. Remove from oven.

4.  While crust is baking, in a mixing bowl combine softened cream cheese and yogurt.  Using beaters mix together remaining filling ingredients.

5.  Fill crusts with cheesecake mixture and bake for 25 minutes.  After 25 minutes turn oven down to 200 degrees and bake for 35-40 minutes (a knife inserted will come out clean when done.)

6.  Remove from oven and cool in refrigerator for 2-3 hours.  Add your favorite toppings and enjoy.

Nutritional Facts
Servings: 12
Calories: 156
Protein:8 grams
Fats: 11 grams
Carbohydrates: 7 grams

Note: Nutritional facts are for cheesecake bites without toppings.  Adding toppings alters the calories and macro-nutrients.

Chocolate Protein Cupcakes

Ingredients

• 1 can chickpeas (15 oz)
• 1/2 cup almond milk
• 2 eggs
• 1/3 cup applesauce
• 2 scoops protein powder ( I used chocolate casein)
• 2 tsp baking powder
• 3/4 cup stevia powder (this measures out equally to regular sugar)
• 1/2 cup cocoa powder
• 2 tbs coconut oil
• Pinch of salt

Directions

1.  Preheat oven to 350 degrees.  Line muffin tin with cupcake liners.

2.  Drain and rinse chickpeas.  Combine chickpeas and almond milk in a food processor.

3.  Blend in eggs and applesauce.

4.  In a mixing bowl combine all dry ingredients.

5.  Pour wet ingredients into dry and then fold in warmed coconut oil.

6.  Spoon into cupcake liners and bake for 25 minutes or until a toothpick or knife inserted comes out clean.

7.  Let cool and enjoy.  I topped mine with fresh strawberries and some pb2!

 

Nutritional Facts:
Servings: 12
Calories per serving: 94
Protein: 7 grams
Fat: 4 grams
Carbohydrates: 8 grams

Note:  Nutritional facts are for the cupcakes without toppings.  Adding your favorite toppings will alter the calories and macro-nutrients.

Spanish Rice

Ingredients

• 2 cups uncooked white rice
• 1/2 cup diced onion
• 1/2 cup diced green pepper
• 1 Cups low sodium chicken broth
• 1 Cup Salsa
• 1 Cup water
• 1 tbs extra virgin olive oil
• 1 tsp salt
• 1tsp black pepper

Directions

1.  In a sauce pan heat oil on medium heat. Add onions and green peppers, cooking until soft.

2.  Stir in rice and continue cooking until rice is slightly browned.

3.  Add chicken broth, water, salsa, salt and pepper and stir.

4.  Turn to high heat and once it begins to boil, stir, cover, turn to low heat and cook for 20 min.

Nutritional Facts
Servings: 8
Calories: 190
Protein:4 grams
Fats: 2 grams
Carbohydrates: 40 grams

Crockpot Corned Beef & Cabbage

Ingredients

• 6 medium red potatoes
• 4 large carrots
• 1 head cabbage
• Corned beef (3lbs)
• 1 tbs black pepper
• 1-2 cups water

Directions

1.  Peel carrots and slice into bite sized pieces.

2. Wash and cut up potatoes into small pieces.

3.  Cut cabbage into 8 wedges and then place all ingredients into a crock pot. Let cook for 6-8 hours on low heat.

4. Meat and vegetables will be tender when its done.  Enjoy!

Note: Corned beef is rather salty as it is so there is no need to add any salt to this recipe.

Nutritional Facts:
Servings: 8
Calories per serving: 290
Protein: 30 grams
Fats:  9 grams
Carbohydrates: 25 grams

 

Blueberry Protein Muffins

Ingredients

• 2 cups oat flour
• 2 scoops vanilla protein powder
• 2 ripe bananas
• 3 tsp baking powder
• 1/2 tsp salt
• 1/2 tsp cinnamon powder
• 1/4 cup fresh lemon juice
• 1/2tsp fresh lemon zest
• 3/4 cup almond milk
• 2 tsp ground chia seeds
• 1/3 cup stevia powder
• 1 cup blueberries
• 1tbs coconut oil

Directions

1.  Preheat oven to 350 degrees.  Line muffin tins.

2.  In a food processor add oats and blend until they are a flour consistency.  Add salt, baking soda, cinnamon powder, protein powder, and stevia to the oat mixture in a large mixing bowl.

3.  In the food processor add bananas, almond milk, lemon zest and juice, and chia seeds.  Once blended, add to dry mixture.

4.  Melt coconut oil in a pan and then stir into batter.  Add blueberries last and fold into batter lightly.

5.  Fill muffin tins and bake for 20-22 minutes. Let cool for 3-5 minutes and enjoy!

Nutritional Facts
Servings: 12
Calories: 99 per muffin
Protein: 6 grams
Fats:3 grams
Carbohydrates: 14 grams

Roasted Red Potatoes

Ingredients

• 6 small red potatoes (24 oz)
• 1 onion
• 2-3 tbs horseradish mustard
• 2 tbs extra virgin olive oil
• 1tbs parsley
• Salt and pepper to taste

Directions

1. Preheat oven to 425 degrees.  Line a baking sheet with aluminum foil.

2.  Cut potatoes into wedges and slice onion thinly.

3.  Mix all ingredients in a large bowl.

4.  Spread potato mixture evenly on baking sheet.

5.  Place in oven and bake for 35-45 minutes flipping potatoes over every 10 minutes until potatoes are cooked through and they begin to brown.

Nutritional Facts
Servings: 6 (about 4oz per serving)
Calories:150
Protein:4 grams
Fats:5 grams
Carbohydrates: 22 grams

Crockpot Chili

Ingredients

• 1 28 oz can crushed or pureed tomatoes
• 1/2 cup water
• 2 lbs ground turkey, ground chicken, or ground beef(whichever you prefer)
• 1 onion diced
• 1 green pepper diced
• 4 tbs chili powder
• 1 can kidney beans
• 1 tbs extra virgin olive oil
• Salt
• Pepper
• 2 tbs ground cumin powder

Directions

1.  In a large pan heat olive oil and add onions and peppers.

2.  Add ground turkey to the pan and brown then place in crock pot.

3. Combine all remaining ingredients in the crock pot and cook on low heat for 6-8 hours.

4.  Enjoy it as is or top with shredded cheese and sour cream.

Nutritional Facts:
Servings: 8
Calories per serving: 250
Protein: 33 grams
Fats: 12 grams
Carbohydrates: 15 grams

My Favorite Spices & Condiments

These are some essentials I always have in my cabinets and refrigerator:

• Stevia
• Chili Powder
• Cinnamon Powder
• Nutmeg
• Canned Pumpkin
• Baking Powder
• Baking Soda
• PB2
• Crushed Red Pepper
• Cayenne Pepper
• Cocoa Powder
• Corn Starch
• Onion Powder
• Garlic Powder
• Ground Cumin
• Paprika
• Italian Seasoning
• Basil
• Crushed Tomatoes
• Hot Sauce
• Sriracha
• Braggs Liquid Aminos
• Horseradish Mustard
• Yellow Mustard
• Pepper
• Salt
• Seasoned Salt

Healthy Foods List for Any Budget

 

Note:  These are just some of my favorites! There are many more healthy options you can add to your own shopping list.  See “My Favorite Spices & Condiments”  article for more goodies to add to your list.

Vegetables:

• Frozen vegetables- mixed vegetables, green beans, peas, brussels sprouts.
• Spinach
• Kale
• Swiss Chard
• Cucumbers
• Green Peppers
• Eggplant
• Cauliflower
• Lettuce
• Carrots
• Celery
• Zucchini
• Broccoli
• Onions
• Sprouts-great in salads!
• Radishes- great in salads!

Fruits:

• Strawberries
• Blueberries
• Bananas
• Melon (Honey Dew, Watermelon)
• Apples
• Oranges
• Clementines
• Grapefruit
• Pears
• Grapes
• Cherries
• Lemons
• Limes

Protein:

• Chicken breast
• Ground turkey
• Turkey breast
• Lean steak
• Veal
• Venison
• Pork Loin
• Salmon
• Tuna
• Tilapia
• Shrimp
• Egg Whites
• Greek Yogurt
• Whey Protein Powder
• Casein Powder- slower digesting for bed time

Fats:

• Egg Yolks
• Nuts- Almonds, Walnuts, Cashews, and Pecans
• Seeds- Chia, Flax, Hemp, Pumpkin and Sunflower
• Healthy Oils- Coconut, Flax, Extra Virgin Olive, Walnut, and Safflower
• Peanut/Almond Butter
• Avocados
• Fatty Fish
• Fish Oil

Carbohydrates:

Note: Keep in mind that not all carbohydrates have the same effect on your body.  Complex carbohydrates are slower digesting and give you more steady energy where as simple carbohydrates, which digest quickly, give you a more rapid boost of energy.  Complex carbohydrates are  preferred, but you can indulge in simple every now and then.

Simple Carbohydrates:

• Sugar
• Fruit Juices
• Candy
• Products Made with White Flour
• Most Cereal
• High Fructose Corn Syrup

Complex Carbohydrates:

• Sweet Potatoes or Yams (most grocery stores do not carry true sweet potatoes in my area- they carry yams)
• Steal Cut Oats
• Vegetables
• Quinoa
• Beans (Black & Kidney)
• Red Potatoes
• Pumpkin
• Brown Rice
• Wild Rice
• Whole Grains

Beverages:

• Water
• Water
• Water- so important to stay hydrated
• Water with lemon and lime- delicious and great for you!
• Coconut water
• Green tea
• Almond milk- (there is debate that the carrageenan in this can cause inflammation and digestion problems so you can do your own research and decide)
• Seltzer
• Protein shake
• Milk
• Fruit Smoothies