Category: Recipe

Peanut butter protein oatmeal recipe

2/12/2015

Cold weather always makes me crave comfort foods, and for me oatmeal is a HUGE comfort food! Try this peanut butter protein oatmeal for a warm treat on a cold day! It's packed with nutrition and 17 grams of protein!

Ingredients:

1 cup unsweetened almond milk
1/2 cup old fashioned oats
2 tbsp PB2
honey to taste

Heat almond milk to a boil. Stir in oats and let sit for at least 5 minutes. Mix in PB2 and add honey to taste (I like just a drizzle).

Nutritional info (with 1/2 tbsp honey):
257 calories. 6.5g fat. 41g carbohydrates. 17g protein.

What's your favorite cold-weather comfort food?

2 Comments

Three ingredient chia seed pudding recipe

9/3/2014

3 Comments

A while ago, a friend of mine introduced me to chia seeds. Check out all of the health benefits of chia seeds! I loved the texture when you would let them sit overnight in something like iced tea or yogurt, but after the first time, the novelty wore off. I came across the chia seeds in my pantry the other day, and decided to try something new. I threw together just three ingredients to make a chia seed pudding that was delicious!

Chia seed pudding

Combine:

1 cup almond milk
1/4 cup chia seeds
1/8 cup honey*

Mix well and store in the refrigerator for at least two hours (makes about 3 servings at 140 calories and 5 grams of protein per serving). Mix well after one hour.

*You can add more or less honey depending on how sweet you want it. You can also substitute preserves (such as Polaner all-fruit) or cocoa powder with stevia to taste.

FitYaf's three ingredient chia seed pudding recipe

What's your favorite way to eat chia seeds?

3 Comments

FitYaf's food hacks that will help you stay healthy

8/14/2014

2 Comments

We're about 10 days into our August Challenge Group over here at FitYaf, and everyone is doing AMAZING! People are losing weight, losing inches but most importantly, FEELING BETTER. The other day, we were talking about substitutions you can make in your kitchen to help keep your nutrition in check, and everyone had such GREAT ideas! I couldn't wait to share them with all of you!

FitYaf's food hacks that will help you stay healthy

Not only for guacamole, avocado works great as a replacement for butter in baked goods such as muffins and breads without altering the flavor. Use the same amount of pureed avocado as you would butter, and you’ll save about 80 calories, 9 grams of fat, and 7 grams of saturated fat per tablespoon. Make the same one-to-one swap for mayo in dressing and sandwiches like tuna fish to eliminate about 70 calories, 8 grams of fat, and 1 gram of saturated per tablespoon.

The mashed cauliflower low-carb fanatics eat instead of mashed potatoes can also be used to make vegan-friendly creamy soups. Add extra of whatever veggie you will be using in the soup at the beginning, then remove some once it’s cooked, puree until smooth, and return it to the pot, adding a cup at a time until the soup thickens. Cauliflower, carrots, zucchini, potatoes and white beans all work well. You can even sub the pureed veggies for cream, but be sure to get them to a very smooth consistency by blending with some broth or milk.

More amazing things to do with cauliflower:
Green Saffron Cauliflower “Risotto” with Roasted Vegetables
Not-So-Fried Rice

An alternate sauce thickener:
How to make cream sauce without cream

When making a veggie dip or even making your guacamole creamer, use plain Greek yogurt instead of sour cream. It gives the same consistency and taste without the added calories and fat - even adds protein. You can also use it instead of mayonnaise when making chicken or tuna salad!

Flaxseed can be added to baked products as a whole seed, imparting a healthy appearance and increased texture quality. However, flaxseed must be ground (milled) prior to consumption to obtain the potential health benefits from the Omega-3 fatty acids and lignans.

Take any recipe that calls for pasta and substitute with veggie "noodles", cut using a spiralizer. My challengers love using zucchini!

PB2 is powdered protein from peanut butter - all of the great peanut taste, without any of the fat. It's great to add to smoothies (I add it to my chocolate shakeology EVERY DAY) or even sauces when making stir fry or pad thai.

What's your favorite food hack?

2 Comments

Vanilla Peanut Butter and Banana Ice Cream Recipe

7/30/2014

1 Comment

Did you know July is National Ice Cream Month? Who knew that was even a thing? In honor of this fabulous month, I'm sharing with you a Beachbody recipe for Vanilla Peanut Butter and Banana Ice Cream. Who knew eating healthy could taste THIS GOOD?!

Total Time: 4 hrs. 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 5 servings, about ½ cup each

Ingredients:
1 cup nonfat milk (or unsweetened almond milk)
2 scoops Vanilla Shakeology (or whey protein powder)
2 medium frozen bananas (cut into chunks before freezing)
2 Tbsp. all-natural smooth peanut butter (or make peanut butter using PB2 and water or almond milk)

Vanilla Peanut Butter and Banana Ice Cream Recipe

Preparation:
1. Place milk, Shakeology, bananas, and peanut butter in high-powered blender (such as a Vita-Mix); cover.
2. Blend on low for 5 seconds; increase power to high and continue blending for 30 seconds until smooth.
3. Pour mixture in a large glass bowl; cover.
4. Freeze for 4 hours, stirring every 30 minutes, before serving.

1 Comment

FitYaf's tips on how to stock your pantry

7/17/2014

2 Comments

In my challenge groups, the #1 reason for abandoning a health/fitness plan is time. If you get home late from work and you're hungry, you're probably tempted to order take-out. Meal prepping is best, but if you stock your pantry with healthy staples to back up fresh fruits, veggies, and protein, you'll be able to make healthy meals and snacks in a short amount of time! Check out these ingredients you can keep on hand, and try out some of the suggested uses.

FitYaf's tips on how to stock your pantry

Canned beans. Kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein into any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

Raw almonds. Packed with healthy fats - these nuts contain 129 calories per ounce. They make perfect on-the-go snacks you can keep in your purse, work bag, gym bag, car, etc (AND your pantry).

Dried fruit. Toss dried plums, apricots, and raisins into oatmeal, rice pilafs, and on salads for a dose of filling fiber and antioxidants. Be careful - dried fruit takes up less space than fresh fruit, so pay attention to the serving size. Also, make sure to avoid dried fruits with added sugar.

Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave and quinoa cooks in 15 minutes. Swapping traditional refined grains for these whole grains can help you lead a healthier life!

Nut butter. For the most wholesome option, look for almond, cashew or peanut butter made with only nuts and maybe salt (added sugar and oil isn't necessary for taste or texture). Blend into smoothies, oatmeal, and sauces.

Spaghetti sauce. Bursting with nutrients, use tomato sauce in a pinch to simmer with chicken and mix with whole grains. Be sure to look for no-sugar-added varieties.

Salsa. Spooned over fish, chicken, eggs or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a ton of flavor for few calories.

Reduced-sodium broth. Whether chicken, vegetable or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.

Spices. Flavor your food for zero calories! Among others, black pepper, turmeric and cinnamon all have fat-blocking potential.

Lentils. With fiber and protein, legumes digest slowly—so you'll stay fuller, longer and won't fall victim to blood sugar spikes and dips that drive hunger. Buy precooked lentils to toss with salads, rice pilafs and soups.

Hot sauce. A low-calorie way to add a hit of spice to dishes. Hot peppers can also temporarily raise your metabolism so you can burn a few extra calories at dinner.

Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.

What is your go-to quick meal when you're pressed for time?

2 Comments

No-bake oatmeal bars for "on-the-go"

4/22/2014

1 Comment

One of the biggest life-savers when it comes to sticking with my eating plan is keeping healthy snacks with me at all times. I am often found with pistachios in my purse or cashews in my desk drawer at work. If you always have something with you, you never have to worry about what happens when you get stuck in traffic, get stuck late at work, etc.

Today, I'm sharing with you a recipe for Gooey Shakeology Oatmeal Bars that you can make with Shakeology or whatever protein powder you have in your pantry! These are great to keep for those "on-the-go" moments!

Makes 12 servings in 3 hours, 10 minutes

4 scoops Chocolate Shakeology
3 cups old-fashioned rolled oats
1 tsp. unsweetened cocoa powder
1 dash ground cinnamon
1 cup nonfat milk (or milk substitute)
1/2 cup all-natural peanut butter
1/2 tsp. pure vanilla extract
nonstick cooking spray

Combine Shakeology, oats, cocoa powder and cinnamon in a large bowl, and mix well. Add milk, peanut butter and vanilla extract, and mix well with a spatula or by hand. Place in an 8x8 inch pan that is coated with spray. Cover with plastic wrap and press down to flatten in pan. Refrigerate for 3 hours. Cut into 12 bars.

Try to switch it up by using different flavors of protein powder and adding dried fruit, nuts or unsweetened coconut flakes.

1 Comment

Pistachio crusted halibut

2/26/2014

0 Comments

One of the reasons I love my TeamBeachbody account is the great recipes they provide. This one sounds so delicious, I just HAD to share it here. ENJOY!

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
2 Tbsp. Dijon mustard
1 tsp. finely grated lemon peel
1 dash sea salt
Ground black pepper (to taste; optional)
4 (4-oz.) raw halibut fillets
¼ cup raw, unsalted pistachios, finely chopped
1 Tbsp. corn meal
1 Tbsp. finely chopped parsley

Preparation:

Preheat oven to 400° F.
Combine mustard, lemon peel, salt, and pepper (if desired) in a small bowl; mix well.
Spread mustard mixture evenly on top side of each halibut fillet. Set aside.
Combine pistachios, corn meal, and parsley in a medium bowl; mix well.
Press pistachio mixture evenly into top side of each halibut fillet.
Place halibut in baking dish, pistachio side up. Bake for 8 to 10 minutes, or until halibut flakes easily when tested with a fork.

Nutritional Information (per serving):
Calories: 158
Fat: 5 g
Saturated Fat: 5 g
Cholesterol: 56 mg
Sodium: 329 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 1 g
Protein: 23 g

P90X/P90X2 Portions (per serving)
½ carbohydrate/grain
1 dairy
1 vegetable

P90X3 Portions (per serving)
1½ carbohydrate
½ protein
2 fats

Body Beast Portions (per serving)
1 starch
2 vegetables
2 fats
1 protein

0 Comments

FitYaf's healthy Superbowl snacks

1/31/2014

2 Comments

Sometimes it's really easy to stuff your face and eat a lot of junk when you're at a party. Try one of these healthy and tasty snacks for your Superbowl party! Thank you Beachbody for sharing these snack recipes.

Classic Hummus

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None.
Yield: 10 servings, about 2 Tbsp. each

Ingredients:
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1/3 cup tahini paste
1 Tbsp. extra-virgin olive oil
¼ cup fresh lemon juice
3 cloves garlic, coarsely chopped
Sea salt and ground black pepper (to taste; optional)
¼ tsp. ground cumin (to taste; optional)
Water (optional)

Preparation:
1. Place chickpeas, tahini, oil, lemon juice, and garlic in food processor; pulse until blended.
2. Season with salt, pepper, and cumin if desired.
3. If mixture is too thick, add a small amount of water.

Tip: Feel free to experiment by adding different flavors. Extra garlic, chili peppers, grilled tomatoes, grilled veggies, and artichoke hearts all make healthy and delicious variations.

Nutritional Information (per serving):
Calories: 104
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg

Sodium: 112 mg
Carbohydrate: 10 g
Fiber: 1 g
Sugar: 0 g
Protein: 4 g

Spinach Dip

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
10 oz. fresh baby spinach (about 6 cups), steamed until wilted
1½ cups nonfat plain Greek yogurt, drained
3 cloves garlic, finely chopped
¼ cup finely chopped green onions
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Place spinach in colander; drain of all excess water.
2. Finely chop spinach; place in a medium bowl.
3. Add yogurt, garlic, green onions, and lemon juice; mix well.
4. Season with salt and pepper if desired.
5. Refrigerate until ready to serve.

Nutritional Information (per serving):
Calories: 193
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 5 mg

Sodium: 205 mg
Carbohydrate: 29 g
Fiber: 8 g
Sugar: 16 g
Protein: 18 g

Chicken Satay with Peanut Dipping Sauce

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast,

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken is a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Nutritional Information (per serving):
Calories: 253
Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 67 mg

Sodium: 581 mg
Carbohydrate: 11 g
Fiber: 2 g
Sugar: 6 g
Protein: 27 g

Teriyaki Salmon Bites

Total Time: 1 hour 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 6 servings

Ingredients:
¼ cup reduced sodium soy sauce
2 Tbsp. water
1 thin slice fresh ginger, finely chopped
1 clove garlic, finely chopped
1 Tbsp. raw honey
1 lb. raw salmon, cut into 1-inch cubes
1 Tbsp. coconut oil
1 tsp. sesame seeds
1 green onion, thinly sliced (for garnish; optional)

Preparation:
1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
3. Heat oil in a medium saucepan over medium heat.
4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Nutritional Information (per serving):
Calories: 147
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 42 mg

Sodium: 387 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 16 g

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:
6 large eggs
1½ cup nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:
1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.

Nutritional Information (per serving):
Calories: 73
Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 101 mg

Sodium: 140 mg
Carbohydrate: 3 g
Fiber: 0 g
Sugar: 2 g
Protein: 6 g

Buffalo Chicken Tenders with Blue Cheese Dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank's®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes. 3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg

Sodium: 666 mg
Carbohydrate: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

Chili Sweet Potato Batons

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 3 servings

Ingredients:
2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder
Sea salt (to taste; optional)

Preparation:
1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.

Nutritional Information (per serving):
Calories: 135
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg

Sodium: 184 mg
Carbohydrate: 19 g
Fiber: 3 g
Sugar: 4 g
Protein: 2 g

French Onion Dip

Total Time: 3 hours 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Nutritional Information (per serving):
Calories: 50
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 2 mg

Sodium: 97 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 3 g
Protein: 4 g

Guacamole

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each

Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco®) (to taste; optional)

Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.

Nutritional Information (per serving):
Calories: 139
Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 0 mg

Sodium: 37 mg
Carbohydrate: 9 g
Fiber: 6 g
Sugar: 2 g
Protein: 2 g

Yolkless Deviled Eggs

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, 4 egg halves each

Ingredients:
1 cup nonfat cottage cheese
1 green onion, finely chopped
2 Tbsp. Dijon mustard
2 cloves garlic, finely chopped
½ tsp. curry powder
12 large hard-boiled eggs, peeled, cut in half length-wise, yolks discarded
Paprika (to taste; optional)
Ground black pepper (to taste; optional)

Preparation:
1. Place cottage cheese, onion, mustard, garlic, and curry powder in a blender or food processor; cover. Blend until smooth.
2. Spoon cottage cheese mixture into egg halves; sprinkle with paprika and pepper if desired.

Nutritional Information (per serving):
Calories: 59
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 2 mg

Sodium: 310 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 1 g
Protein: 10 g

Where will you be watching the Superbowl? What will you be snacking on?

2 Comments

Avocado Chicken Parmesan with Green "Rice"

10/16/2013

2 Comments

If you've spent a day in my household, you know that my husband is the cook in the family. Although I "can" cook, he enjoys it more. Plus, he eat WAY more of the food, so it only makes sense, right? We pretty much have the same goals when it comes to meal planning - we like lean protein, and we try to avoid processed foods and foods with little nutritional value. While I'm not seen much in the kitchen, I do love finding recipes and coming up with ways to tweak them to fit our style. Recently, we took a chicken parmesan recipe and a rice recipe and combined them to make am amazingly delicious meal with lots of avocado!

Avocado Chicken Parmesan

The original recipe can be found at ellenaguan.blogspot.com. We used whole wheat breadcrumbs and skipped dipping the chicken in egg, but you can skip the coating step altogether too! We also cut chicken breasts in half lengthwise instead of pounding the chicken. You can even make your own sauce from tomatoes and seasoning. This is SO good, especially for avocado lovers like me!

elleaguan.blogspot.com

Green "Rice"

For our green "rice", we took a Green Goddess Rice recipe and substituted quinoa for the rice. Just make the quinoa first and follow the recipe as described. We added a half a cup of frozen peas to the avocado mixture too - it made it greener and added some nutrients. You can even cut the oil in half.

onecoupleskitchen.blogspot.com

This made for a delicious meal - it was very delicious, filling, satisfying and the best part was it was guilt free!

What are some ways you tweak recipes to fit your nutritional needs?

2 Comments

Grilled Chicken with Apples and Honey

10/8/2013

2 Comments

If you have a sweet tooth like me, cutting back on desserts is hard to do! I love adding fruit to my dinner, so it's kind of like I'm sneaking a little dessert in too! Check out this recipe for chicken with a touch of sweetness to satisfy your sweet tooth - It's perfect for fall!

Ingredients

¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Preparation

Preheat grill or broiler.
Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
Brush chicken breasts evenly with 1 tsp. olive oil.
Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.

Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
Serve apples over chicken.

Nutritional Information (per serving):

Calories: 278
Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 73 mg
Sodium: 294 mg
Carbohydrate: 26 g
Fiber: 2 g
Sugar: 20 g
Protein: 25 g

Do you have a favorite recipe that includes fruit with your dinner? Share below!

2 Comments

<<Previous

Peanut butter protein oatmeal recipe

Three ingredient chia seed pudding recipe

Chia seed pudding

FitYaf's food hacks that will help you stay healthy

Vanilla Peanut Butter and Banana Ice Cream Recipe

FitYaf's tips on how to stock your pantry

No-bake oatmeal bars for "on-the-go"

Pistachio crusted halibut

FitYaf's healthy Superbowl snacks

Classic Hummus

Spinach Dip

Chicken Satay with Peanut Dipping Sauce

Teriyaki Salmon Bites

Mini Denver Quiches

Buffalo Chicken Tenders with Blue Cheese Dip

Chili Sweet Potato Batons

French Onion Dip

Guacamole

Yolkless Deviled Eggs

Avocado Chicken Parmesan with Green "Rice"

Avocado Chicken Parmesan

Green "Rice"

Grilled Chicken with Apples and Honey

Ingredients

Preparation

Nutritional Information (per serving):

Jillian [FitYaf]

Archives

Categories