Healthy Asian Chicken Lettuce Wraps

After trying many different recipes that weren't quite right, I combined several to come up with this one. Enjoy!

Ingredients

For the sauce:

6 tablespoons low sodium soy sauce

2 cloves minced garlic

2 tablespoons honey

2 tablespoons water

1 tablespoon finely chopped ginger

1 tablespoon rice vinegar

1 tablespoon chili paste

juice of 2 small limes

1 teaspoon cornstarch

For the chicken:

1 pound ground chicken breast

1/4 cup lightly salted cashews, coarsely chopped

3 green onions, thinly sliced

1/2 cup of water chestnuts, chopped

1 head living butter lettuce

For the topping:

1 bag shredded carrots or shred a single carrot

cilantro, finely chopped

lightly salted cashews

Directions

1. Prepare the sauce. Place all the ingredients in a small bowl and whisk to combine. Set aside.

2. Spray a large skillet with olive oil cooking spray and heat to medium heat. Add the ground chicken and break up any large clumps. Cook, stirring occasionally until chicken is browned.

3. Add cashews and water chestnuts, cook for 1-2 minute. Add sauce and cook for 1-2 minutes. Stir in green onions and remove from heat.

4. Scoop chicken into lettuce leaves and top with chopped cilantro, cashews, and shredded carrots.

5. Serve immediately and enjoy!

Prep/Cook Time: 20 minutes

Serves 4

Calories: 79

Protein: 5.7g

Carbohydrate: 4.7g

Fat: .5g

Chicken & Zucchini Poppers

This is a squeaky clean recipe that is Gluten free and Whole30 friendly. Do not fear the zucchini because you won't even taste it! 

Ingredients:

1 lb Ground Chicken Breast

1 cup Grated Zucchini

3 Green Onions, sliced

3-4 Tbsp Basil, minced

1-2 Cloves Garlic

Salt and Pepper to taste

Olive Oil Cooking Spray 

Directions:

Mix chicken with zucchini, green onions, basil, garlic, salt,  and pepper. Mixture will be quite wet.

Spray medium fry pan with cooking spray and heat over medium heat. Use a small scoop or heaping tablespoon to scoop mixture into pan. Do not overcrowd pan. Cook 4-5 minutes each side until golden brown and centers are cooked through. 

Serve with marinara for dipping. If you want more of a kick, swap cilantro for basil and serve with an avocado based condiment.

 

Egg White Cups with Spinach, Mushroom, Green Onion and Cheese

Ingredients:
4 Cups of Pasteurized, Liquid Egg Whites
Pre-washed, Baby Spinach
Baby Bella Mushrooms
Green Onion
Fat-free Cheddar Cheese
Salt and Pepper

Directions:
Pre-heat oven to 375 degrees and spray a muffin sheet with non-stick spray. Fill cups with desired amount of spinach, mushrooms and green onion. Sprinkle with fat-free cheese and salt/pepper to taste. Pour egg whites over ingredients. Bake for 15-20 minutes depending on your oven. 

Serving size will depend on your protein intake. 3 egg white cups=1 cup of liquid egg whites or 6 egg whites. 

Helpful Hints: Once cooled, remove with a large spoon. Make sure to refrigerate!

Not a fan of these veggies? Try something different like a frozen pepper and onion mix or broccoli and cheese!

Pumpkin Spice Protein Bars

Ingredients:
1/3 Cup of  Ideal Sweetener
1 teaspoons Ground Cinnamon
3/4 teaspoon Ground Ginger
1/4 teaspoon Ground Clove
Dash of All Spice
Dash of Nutmeg
1/2 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1/4 teaspoon Salt
2 teaspoons Vanilla Extract
2 oz Baby Food Applesauce
2 Large Egg Whites
8 0z  of Raw Pumpkin (1/2 can)
1 Cups Oat Flour
1 Scoops Vanilla Whey Protein
1/4 Cup Unsweetened Almond Milk
1/4 Cup Chopped Walnuts (Optional)

Directions:
Preheat oven to 350 degrees and spray a 9x9 Pyrex dish with non-stick spray. Combine first 11 ingredients and mix well. Add final 3 ingredients (and walnuts) and mix until incorporated. Spread batter into Pyrex dish and bake for 25-30 minutes.

Makes 12 squares

Nutrition: 1 square
Calories: 47
Fat: .7 grams
Carbs: 8 grams
Protein: 4 grams

Nutrition with walnuts:
Calories: 63
Fat: 2.3 grams
Carbs: 8 grams
Protein: 4 grams

Helpful Hint: Batter will be thick but if too thick, supplement with Almond Milk. Increase spices to taste. Baking time will vary. Love pumpkin spice? Double the recipe and use a 9x13 Pyrex dish.

Egg and Cheese Quinoa Cups

Ingredients:

2 cups Cooked Quinoa

2 Whole Eggs

2 Egg Whites

1 cup Grated Sharp Cheddar Cheese (2%)

1/4 cup Italian Parsley, Chopped

1/4 cup Green Onions, Sliced

Dash of Pepper

Directions:

Mix all ingredients together. Scoop into muffin tin that has been sprayed with non-stick cooking spray. Bake at 350 degrees for 15-20 minutes. Serves 12.

Helpful Hints:

This is a quick and easy recipe to make ahead for breakfast and is a great before or after workout snack. These also freeze really well for later use. 

Nutrition:

1 Quinoa Cup= 1 Serving

Calories: 58

Fat: 2 g

Carbs: 6 g

Protein: 4 g

Rosemary Garlic Pork Tenderloin with Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 lb Organic Pork Tenderloin
4-5 Cloves of Garlic, Minced
2 tbsp Rosemary, Chopped (4-6 stems)
2 tbsp Olive Oil
Sea Salt
Pepper

Directions:
To marinate: combine garlic, rosemary and olive oil in a small bowl. (Mixture will not be very wet.) Lay plastic wrap out and place the tenderloin on it. Salt and pepper one side and add 1/2 of the marinade. Flip tenderloin to other side and repeat. Wrap the tenderloin tightly in plastic wrap and place in the refrigerator to marinate for at least 4 hours. Over night is best. 

To cook: Preheat over to 425 degrees. Unwrap tenderloin and place in a roasting pan or pyrex dish. Cook until internal temperature reaches 140 degrees. Let meat rest for 5 minutes before carving. (After resting, internal temperature should be 145-150 degrees.) 

Serve with caramelized garlic and onion brussels sprouts and brown rice.

Nutrition:
Serves 4
Calories: 140
Protein: 23g
Carbs: 0g
Fat: 4g

Helpful Hints:
Be very conscious of the internal temperature as pork can become dry and tough. Pork may be slightly pink with this method but has reached the correct temperature to kill trichinosis. 


Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 Package of Brussels Sprouts, washed and cut in half
1/2 Sweet Onion, Diced
4 Cloves of Garlic, Minced
2 tbsp of Olive Oil
Salt and Pepper to Taste

Directions:
Heat olive oil in a non-stick frying pan on medium heat. Add garlic and onion to olive oil and cook until almost caramelized (light brown). Add brussels sprouts and salt and pepper. Stir occasionally. Cover and cook until tender.

Helpful Hint:
My preference is to cut the stem off. I find a wooden spoon works best for this recipe and be careful not to over cook or sprouts will become mushy.

Chocolate Chocolate Chip Protein Pancakes

Ingredients:
4 Egg Whites
1 Whole Egg
1 Scoop Chocolate Protein Powder
1 tbsp Dark Chocolate Chips (70% Dark Chocolate)
Splenda, Ideal or Truvia to taste is desired

Directions:
Whisk whole egg and egg whites together in a bowl. Add other ingredients and combine. Preheat a non-stick skillet sprayed with non-stick cooking spray on low-medium heat. Pour mixture into skillet and cook to desired doneness. For best results, you will want to flip the pancake. Serve with raw nut butter and sugar free syrup.

Helpful Hints:
I would suggest using a whey isolate protein powder because it is higher in protein and lower in carbs than regular protein powder. However, either will work.