Welcome, World!

Eating healthy doesn’t have to be torture and I’m here to prove it.  I have created these recipes to provide you with quick, easy and healthy meal ideas that can be customized to any lifestyle.

I am not gluten or dairy free.  Not vegetarian, vegan or paleo.  Just lightening things up without sacrificing flavor.

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Let’s get cookin’!

al fresco Chicken Sausage Bake

Anyone else on board with the “Easy Weeknight Meal” campaign?  This super simple Chicken Sausage Bake features my favorite all natural chicken sausage paired with a handful of other “everyday” ingredients!  Add this one to the weeknight (or meal prep) line-up.

I41532060NGREDIENTS:

DIRECTIONS:

  1. Sear chicken sausages in a skillet on medium-high heat for 3-4 minutes per side (this gives a great color to the sausages + a jump start on the cooking time).
  2. Pour ¼ of the diced tomatoes into the bottom of a 9×9 baking dish, followed by seared sausages, sliced peppers, onions, spinach, the remaining diced tomatoes, salt and pepper.
  3. Cover tightly with foil and bake on center rack of a pre-heated 375°F oven for 45 minutes or until sausages are completely cooked and the veggies have softened.
  4. Serve over rice, quinoa, whole wheat pasta, zucchini noodles or your favorite accompaniment.

Serving size yields 4. 

NUTRITION:  (for one serving of sausage + veggies)

  • Calories | 190
  • Macronutrients | 7g Fat | 15g of Carbs | 16g of Protein

Protein Cereal-Crusted Chicken

Juicy, tender chicken coated in a crunchy, slightly sweet crust without deep-frying?  Oh yea, this one is a keeper.

INGREDIENTS:FullSizeR (1)

DIRECTIONS:

  1. Preheat oven to 400ºF.
  2. Place flour, egg wash and protein cereal (all individually) into 3 separate deep-sided dishes.
  3. Line a baking sheet with foil and place a baking rack on top (sprayed with coconut oil).
  4. Dip one chicken tenderloin into the flour to coat completely and tap off excess.  Repeat the same process into the egg wash, then cereal crumbs and place on baking rack.  Continue with each chicken tenderloin until all are coated.
  5. Spray the top of the coated chicken with a bit more coconut oil + season with kosher salt + black pepper (to taste).
  6. Place on center rack of oven for 30 minutes.

NUTRITION (one coated chicken tenderloin):

Calories:  159

Macronutrients:

25g Protein / 1.5g Fat / 8.5g Carbs


TIP: If you are using this recipe for meal prep and want to keep that yummy crunch when reheating, pop the chicken under the broiler with another zap of coconut oil spray for 3 minutes per side (or until desired crispness). 

Protein French Toast

French Toast doesn’t have to be a guilty pleasure any longer.  (Drop the syrup and butter.)


IMG_1544INGREDIENTS:

  • 6 slices of Eureka Organic Bread (or any grainy bread with 7g+ of protein per slice)
  • 1/4 cup of liquid egg whites
  • 2 Eggland’s Best eggs
  • 1 scoop of vanilla protein powder (15g+ protein)
  • 2 tbsp. of unsweetened vanilla almond milk
  • 1/2 tsp. of cinnamon

DIRECTIONS:

  1. Whisk egg whites, eggs, protein powder, almond milk and cinnamon in a shallow bowl until well combined.
  2. Preheat skillet or griddle to medium heat and coat with a light layer of coconut oil.
  3. Dip each slice of bread in the mixture to coat each side.  (Avoid leaving the bread in to soak, just a quick dip on each side to ensure even coating, allow excess to drip off.)
  4. Cook on both sides until golden brown (approximately 3 minutes per side).
  5. Serve with desired toppings.

Serving size yields 6.


NUTRITION (1 plain piece of Protein French Toast):

Calories:  161

Macronutrients:

12.6g Protein / 4g Fat / 21.7g Carbs


PHOTO ABOVE:  Topped with 1/4 cup of part-skim ricotta cheese, chopped kiwi, strawberries + walnuts.