Egg White Muffins

Egg White Muffins

Ingredients:
Eggs (6-12, depending on how many you plan to make)
Desired veggies
Onion powder
Spices you’d like

Directions:
1.) Preheat oven to 350 degrees
2.) Lightly spray muffin tins with cooking spray
3.) Crack 1 egg into each muffin tin, discarding the yoke, or using a carton of egg whites add 1-2 servings (keep in mind the serving size in each muffin tin will help you determine how many muffins you need to have to get to your specified amount.)
4.) Add slices of veggies, onion powder, and spices to your liking.
5.) Bake for 20-30mins, starting to check at 20mins. Allow to cool.
6.) Save and reheat if desired. ENJOY!

Grilled Chicken Taco Salad

Grilled Chicken Taco Salad

Ingredients:
1 can black beans (carbohydrate meal)
1 cup of fresh salsa
½ cup chopped fresh cilantro
1 T lime juice
2 T chili powder
1 t ground cumin
1 t ground coriander
¼ cayenne pepper
1 T olive oil
1lb skinless, boneless chicken breast
4 cups shredded lettuce
1 avocado
1 lime

Directions:
1.) Preheat an outdoor grill for medium-high heat and lightly oil the grate.
2.) Mix black beans (if allowed on your Phase) ½ cup cilantro, and lime juice in a bowl, set aside.
3.) Stir chili powder, cumin, coriander, cayenne pepper and olive oil in a bowl until smooth; rub mixture over chicken breasts.
4.) Cook chicken breasts on preheated grill until no longer pink in the center and the juices run clear, 10 to 12 minutes per side.
5.) Transfer chicken to a cutting board and slice into long thin strips. Divide chicken strips based on your phase and top with bean mixture (if allowed), lettuce and remaining ½ cup cilantro. Serve with avocado, and lime wedges. ENJOY!

Frozen Steel Cut Oats

Frozen Steel Cut Oats

Ingredients:
½ t salt
4 cups water
2 cups steel cut oats
3 t cinnamon

Directions:

1.) Bring 4 cups of water and salt to a rolling boil. Add oats, stir and reduce heat and cook until done.
2.) Turn off heat and add cinnamon
3.) Lightly grease 12 muffin tins
4.) Add ¼ cup of cooked oats to muffin tin
5.) Freeze flat for 5 hours remove muffins from freezer, seal in freezer bag and keep frozen
6.) When ready to eat, place 2 muffins (30g of carb meal) in microwave for 2 mins. ENJOY!

Kitchen Sink Salad

Kitchen Sink Salad-

Salad Ingredients:

1 cup thinly sliced carrots
1 cup fresh green beans- cut
1 cup thinly sliced zucchini
1 cup thinly sliced yellow summer squash
½ cup thinly green onion
½ cup chopped red bell pepper
½ cup chopped red onion
Optional: 1 can olives

Dressing:

6 tbsp olive oil

4 ½ tea lemon juice
1 tbsp red wine vinegar
1 mined garlic clove
Salt
Pepper

Directions:

1.) In a large saucepan, bring 4in of water to a boil. Add carrots, beans and peas and cook for 4 minutes. Drain and rinse in cold water. Place in a bowl; add zucchini, summer squash, onion, red bell pepper and olives.
2.) Combine oil, lemon juice, vinegar, garlic, salt and pepper. Pour over vegetable mixture and toss to coat. Refrigerate for up to 1 hour. – You can also refrigerate dressing and pour over veggies when ready to serve. 
3.) This makes about 12 cups – if a smaller group use ½ servings of each. This is a yummy salad for the summer BBQ pair with a protein and you’re ready to go!

Chicken Stuffed with Spinach and Feta

Chicken Stuffed w/ Spinach and Feta

Ingredients:
2.5 ounces of spinach
¼ cup of feta cheese
1 tea of fresh lemon juice
½ tea of thyme
2 garlic cloves minced
2 6oz chicken breast
Salt
Pepper
1 tbsp olive oil
½ cup fat- free low sodium chicken broth

Directions:
1.) Preheat oven to 350
2.) Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in colander; press until barely moist. Wipe pan clean.
3.) Combine spinach, cheese, thyme, juice and garlic. Pound chicken flat OR cut a horizontal slit through the chicken breast to form a pocket and stuff half the filling into each pocket. If pounding place half mixture and fold chicken, using a toothpick to seal it.
4.) Heat oil in a pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth to the pan, cover pan and place in the over to bake for 15 minutes or until done.