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