Category: Uncategorized

Mini Pizza

Adapted from Big Red Kitchen

Makes 4 servings
Per serving: ¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving

Ingredients:
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced red bell pepper or peppadew

Egg McMuffin

One Serving: 1 leaner protein, 2 condiments, ½ fat serving

Ingredients:
5 sprays non-stick spray (split)
2 ½ ounces 95-97% lean ground turkey
2 large eggs
¼ tsp salt
¼ tsp ground black pepper
¼ cup water
1 heaping tbsp guacamole
Directions:
Grab two stainless steel 3 ½ inch biscuit cutter and spray with the inside with non-stick spray. Place one cutter on a plate and fill it with ground turkey. Gently press the meat down to uniformly shape a sausage patty.
Heat skillet over medium heat. Add the patty to the pan. If you really want the patty to keep its perfectly round shapte, you can keep the mold on until the cooked patty shrinks away from the sides. Cook until done, about 2-3 minutes on each side.
Grab two small bowls and crack one egg into each. Pierce the yolks with a fork. Heat a skillet over medium-high heat with the remaining non-stick spray. Place the two biscuit cutters in the pan and pour an egg into each mold. Season eggs with salt and pepper. Add ¼ cup water to the skillet, outside of the egg molds, making sure not to splash the eggs. Turn down the heat to low and cover the pan. Cook eggs, covered, for about 3 minutes or until cooked through. Transfer the eggs to a paper-towel lined plate.
Assemble the McMuffin sandwich with the eggs on the outside as the “bread.” Add 1 heaping tbsp of guacamole. Serve.

Savory Marinade for Chicken

This makes enough marinade for 12 servings w 1 condiment and 1 healthy fat per serving

The raw meat weight is 9oz per serving

1/2 cup chicken broth
1/4 cup white wine vinegar
3 T full fat mayo (do not use Miracle Whip, it has added sugar)
1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.)
1 T lemon juice, preferably fresh squeezed
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don’t worry if there are some beads of mayo that don’t combine; they will dissolve when you’re marinating).

Cut shallow score marks on the surface of the chicken to help the flavor penetrate. Put meat in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over chicken to cover the meat, then let it marinade 6-8 hours or longer.

To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken firm and is lightly browned, turning a few times to get grill marks.

Smothered Chicken

Seves 3: Per serving – 1 Lean, 3 Green, 3 Condiments, and 2 Healthy Fats.

Ingredients:
21 oz Chicken, breast, boneless, skinless (raw)
1 cup Raw Mushrooms, White
1/2 cup Raw Peppers, Green
1/2 cup Raw Peppers, Red
1 cup Raw Squash, Summer, Zucchini
1 Tbsp Butter, light
1 tsp Oil, olive
1 1/2 tsp Salt
2 tsp Spicy Seasoning Salt
2 tsp Garlic
3/4 tsp Pepper
3/4 tsp Cayenne Pepper
3/4 tsp Celery Salt
1 1/2 tsp Garlic Powder
3/4 tsp Onion Powder
1 1/2 tsp Paprika

Parsley for garnish

Preparation:
1. To make the spicy seasoning salt: Combine 1-1/2 tsp of each: paprika, salt and garlic powder. Add 3/4 tsp of each: pepper,onion powder, cayenne, and celery salt. Mix.
2. Flatten the chicken breasts with a meat mallet and season on both sides with seasoning salt, garlic powder, and pepper
3. Heat indoor or outdoor grill to high.
4. Grill chicken about 3 minutes per side or until done. Keep warm.
5. Meanwhile, dice the peppers, zucchini, and mushrooms into medium-sized pieces. Mince the garlic, if using cloves (1 clove=1 tsp). Saute peppers, zucchini, mushrooms and garlic on medium high heat until tender and slightly browned, about 10 minutes.
6. Season with 1/2 tsp seasoning salt. Serve with hot veggie mixture over chicken. Divide portion into 2 servings

Quick Chicken and Vegetable Soup

from http://www.sandyskitchenadventures.com