Broccoli Chicken Casserole

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Ingredients:
3 (4 oz.) chicken breasts, trimmed, diced
2 c. chicken broth
10 oz. can low-fat cream of chicken soup
4 c. broccoli, fresh or frozen
1 small onion
4 cloves garlic, diced
3/4 c. brown rice, dry measure
1 c. reduced fat mozzarella cheese
salt and pepper to taste

Directions:
1. Dice chicken in small bite sized pieces, add to large pan with non-stick cooking spray.
2. As chicken begins to brown, add onion, let cook for a few more minutes.
3. Add garlic and continue to sauté.
4. Add cream of chicken soup, 2 c. chicken broth, and uncooked brown rice.
5. Stir until well combined, bring to a boil, then reduce and let simmer.
6. Let cook for about 15 minutes. Add broccoli (if using frozen, cook first to remove excess water).
7. Add 1/2 c. cheese and stir until well combined.
8. Top with remaining 1/2 c. cheese. Can place under broiler if desired for slightly charred top and finish melting cheese.

Nutrition Facts:
Yield- 4 servings (1 cup each)
Calories: 290
Carbohydrates: 25g
Protein: 30g
Fat: 7g

Chicken and Cauliflower Fried Rice

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Ingredients:
1 head of cauliflower
2 tbsp. soy sauce
1 lb. chicken breast, diced
1 cup frozen peas
1 cup frozen carrots
3 eggs

Directions:
1. Cut head of cauliflower into florets and place in food processor. Process until they resemble rice like texture. Set aside.
2. Dice chicken breast into small bite size pieces and cook in large skillet over medium heat.
3. When chicken is done, add frozen peas and carrots to sautee.
4. Add soy sauce after carrots and peas begin to soften.
5. Add cauliflower rice and continue to cook. Let cook for an additional 5-8 minutes.
6. Add 3 eggs and scramble into the middle of pan.
7. Mix all together and enjoy.

Nutrition facts:
Yield: ~4 (1 cup servings)
250 calories, 5g fat, 15g CHO, 35g pro

Oatmeal Peanut Butter Energy Balls

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Ingredients:
4c. dry oats
1c. honey
1c. chocolate chips
1 c. natural peanut butter
1/4 c. chia seeds
2 scoop vanilla daily whey protein powder

Directions:
1. Mix oats, chia seeds and protein powder in large bowl.
2. Mix honey and peanut butter in smaller bowl until well combined.
3. Pour wet ingredients over dry ingredients and stir until well combined.
4. Stir in chocolate chips.
5. Roll into small ping pong ball sized balls (48 balls).
6. Place in large container and refrigerate overnight.

Nutrition facts (per ball):
Yield 48 balls
115 calories, 15g CHO, 5g fat, 3g protein

Creamy Chicken Enchiladas

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Ingredients:
1 (15 oz.) can fat-free cream of chicken soup
1 (10 oz.) can diced tomatoes with green chiles
1 c. low-fat sour cream
2 c. shredded fat-free cheddar cheese
8 flour tortillas (10 inch)
2 c. grilled chicken, diced

Directions:
1. Cook chicken as desired, until reaches internal temperature of 165 degrees.
2. Dice chicken into bite size pieces.
3. Mix together cream of chicken soup, tomatoes, sour cream, cheddar cheese, and chicken into large bowl. Remove about 1/3 of mixture and set aside for topping.
4. Fill tortillas with mixture and roll up into wraps.
5. Pour set aside filling over top of rolled enchiladas.
6. Bake enchiladas in oven at 350 degrees for 25-30 minutes.

Nutrition Facts per enchilada (yield 8):
Calories: 280
Carbs: 30g
Fat: 7g
Protein: 24g

Potato Soup

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Ingredients:
6 large yellow potatoes, peeled, cubed
16 oz. chicken broth
1 tsp. salt
1 tsp. black pepper
1/4 tsp. red pepper flakes
6 carrots, peeled, diced
1/2 yellow onion, diced
2 cloves garlic, peeled, minced
1 1/2 c. fat-free milk
1 1/2 c. reduced-fat cheddar cheese
2 tbsp. fresh chives, chopped

Directions:
1. Fill large pot with water and bring to a boil.
2. Spray a medium skillet with non-stick cooking spray. Saute diced carrots for 2-3 minutes, then add diced onion and cook until onion is translucent and carrot appears soft. Add minced garlic and saute for an additional 30 seconds. Set aside and let cool.
3. Add potatoes to boiling water, cook until soft and tender (~25 minutes).
4. Using a food processor, add carrot and onion mixture and pulse until finely chopped and blended. Set aside in small bowl.
5. Drain potatoes, let cool. Add potato mixture to food processor until well blended. Return back to pot. Stir in carrot and onion mixture.
6. Stir in chicken broth and milk.
7. Add salt, pepper, red pepper flakes.
8. Lastly stir in cheese until melted.
9. Top with fresh chives, light sour cream, and turkey bacon as desired.

Yield ~6, 1 cup servings
Nutrition Facts (per 1c. serving):
Calories: 200, Fat: 3g, Carbs: 32g, Pro: 11g

Zucchini Bread

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Ingredients:
1 3/4 c. whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1 1/2 tsp. cinnamon
1/2 tsp. salt
1 large zucchini (about 2 cups shredded)
1/2 c. unsweetened applesauce
1/4 c. honey
1/2 c. plain, non-fat Greek yogurt
2 large eggs
6 tbsp. coconut oil, melted, cooled

Directions:
1. Pre-heat oven to 325 degrees.
2. Mix flour, baking soda, baking powder, cinnamon, and salt together in large mixing bowl.
3. In a separate bowl, mix grated zucchini, applesauce, honey, Greek yogurt, eggs, and coconut oil (after melting make sure to let cool before adding).
4. Slowly add dry ingredients to wet ingredients, mixing with a handheld mixer until well combined.
5. Spray a 9×9 loaf pan with non-stick cooking spray.
6. Pour combined mixture into loaf pan, bake for 1 hour at 325 degrees. When done, insert knife inside center of loaf to check for readiness.

Nutrition Info (yields 8 servings):
Calories: 260, Carbohydrates: 32g, Protein: 7g, Fat: 12g

Zucchini Lasagna

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Yield: 9 servings

Ingredients:
1 lb. lean ground turkey
1/2 large white onion, chopped
3 cloves garlic, minced
1 (14 oz.) can tomato sauce
1 (14 oz.) can crushed tomatoes
1 1/2 tsp. salt
1 tsp. pepper
3 medium zucchini, sliced 1/8″ thick
1 large egg
1 1/2 c. part-skim ricotta
4 c. reduced fat mozzarella cheese
1/4 c. parmesan cheese

Directions:
1. Pre-heat oven to 375 degrees.
2. Spray medium sauce pan with non-stick cooking spray. Dice onion and cook in pan with garlic until translucent. Add turkey and cook until browned.
3. Add tomato sauce and crushed tomatoes. Cook for 20-25 minutes until sauce thickens up. Set aside.
4. Peel zucchini, then slice into 1/8″ thick slices. Place sliced zucchini on a non-stick cooking pan and roast in the oven for 15-20 minutes to help dry it out.
5. In a medium bowl, combine ricotta, egg, and parmesan cheese.
6. To assemble lasagna, spread half of the turkey/meat sauce mixture on the bottom of a 9×13 inch pan coated with non-stick cooking spray.
7. Place zucchini slices evenly over the meat sauce, then add 1/2 of the ricotta mixture over top of the zucchini. Next, sprinkle 2 cups of the mozzarella cheese. Repeat with remaining layers, starting with the other half of the meat mixture.
8. Cover with foil and bake for 30 minutes. Remove foil, and bake for 15 minutes uncovered.

Nutrition Facts (1 serving):
230 calories, 15g CHO, 20g pro, 10g fat

Turkey Sloppy Joes

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Ingredients:
1 lb. lean ground turkey (93/7)
2 garlic cloves
1 small onion
1 red pepper
1/4 cup BBQ sauce
1/4 cup buffalo wing sauce
1 cup tomato sauce
3 tbsp. tomato paste
1 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. red pepper flakes
salt and pepper to taste
Whole wheat bun or sandwich thin

Directions:

  1. Sautee onion, red pepper, and garlic in a medium size pot over medium heat for about 3-4 minutes.
  2. After onion becomes translucent and garlic becomes fragrant, add ground turkey.
  3. Cook the turkey for 10-12 minutes
  4. While turkey is cooking add salt, pepper, red pepper flakes, and chili powder.
  5. Stir in BBQ sauce, tomato sauce, tomato paste, and worcestershire sauce.
  6. Reduce heat to low and let simmer for 10-15 minutes.
  7. Serve on whole wheat bun or sandwich thin.

Nutrition Facts (without bun):
190 calories, 14g CHO, 20g pro, 6g fat

Light Broccoli Salad

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Allison Wade MS, RD, LDN 
4 cups broccoli florets (chopped into small bite sized pieces)
1 1/2 cups seedless red grapes (sliced in half)
1/2 cup red onion, diced
1/4 cup raw sliced almonds (can substitute other nuts or seeds)
1/3 cup light mayo
1/4 cup plain greek yogurt
1 tbsp. white vinegar
1/2 cup reduced fat cheddar cheese
Directions:
1. Cut broccoli into small pieces, slice grapes in half (long ways), and dice red onion. Add to large mixing bowl.
2. Add almonds.
3. In a separate bowl, whisk greek yogurt, light mayo, and white vinegar.
4. Pour mixture over broccoli and top with cheese.
Yield: 12 cups
Nutrition facts for 1 cup:
Calories: 60
Carbs: 5g
Fat : 3g
Protein: 3g

Black Bean Protein Muffins

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Yield: 8 muffins

Ingredients:
1.5 c. black beans (1 15 oz. can)
1/2 c. oats
1/4 tsp. salt
1 scoop daily whey chocolate protein powder
1/3 c. honey
1/4 c. coconut oil
2 tsp. vanilla extract
1/2 tsp. baking soda
1/4 c. dark chocolate chips (70% cocoa)

Directions:
1. Pre-heat oven to 350 degrees.
2. Mix all ingredients (except chocolate chips) in a food processor until well blended. Stir in chocolate chips after blended.
3. Spray muffin tin with non stick cooking spray.
4. Bake for about 15 minutes or until middle is no longer runny.
5. Store in refrigerator.

Nutrition Facts (per muffin):
200 calories, 10g fat, 25g CHO, 6g protein