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Buffalo Chicken Roll Up

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Buffalo Chicken Roll Up

Just yum!

Serves 4

🥄 4 boneless, skinless chicken breasts
🥄 ⁣1/3 cup Frank’s hot WINGS Sauce
🥄 1/2 tsp maple flavoured stevia
🥄 ⁣2 limes juiced
🥄 1 teaspoons garlic powder
🥄 ⁣1 teaspoon chili powder
🥄 1 teaspoon ground cumin
🥄 ⁣1/2 teaspoon smoked paprika
🥄 1 teaspoon onion powder
🥄 ⁣1/4 teaspoon pepper
🥄 4 slices mozzarella cheese

Use a meat tenderizer to pound each chicken breast flat and thin.  Set the chicken aside.

Mix all of the remaining ingredients except for the cheese together.  Pour into a 9 x 13 glass dish and add the chicken.  Cover and marinade for 8 hours, flipping the chicken (if possible) after about 4 hours.

Preheat oven to 400F.  Remove chicken from the marinade, and gently shake off excess.  Place a slice of mozzarella cheese on top of each breast, and roll up.  Place the chicken breasts seam side down in lightly greased baking dish. Bake for 20 – 25 minutes or until cooked through.  If desired top with a little extra mozzarella cheese.

These are perfect served with a side of fries!

Caprese Chicken Breast

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Caprese Chicken Breast

Is there anything better than fresh tomatoes and basil straight out of the garden?  I think not!  This recipe isn’t exactly going to take a chunk out of your abundant garden, but it’s a tasty undertaking nonetheless.

Serves 1

🥄 1 chicken breast, grilled or baked
🥄 ⁣1 slice mozzarella cheese
🥄 1 slice tomato (beefsteak size is perfect)
🥄 ⁣1 – 2 leaves fresh basil

Top the chicken breast with a slice tomato and a slice of mozzarella and return to heat for a few minutes to melt the cheese.  Remove from heat (barbeque or oven) and top with fresh basil.  This is great enjoyed with a side of rice.

Turkey Burgers with Havarti

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Turkey Burgers with Havarti

Nothing crazy here – but I am giving a shout out to Havarti cheese! It’s one of my favourites…so gooey and melty – and tastes perfect on a turkey burger!
I keep my turkey burgers consistently simple, so that I can top them however I like:
🥄 1 lb extra lean ground turkey
🥄 ⁣2 zucchinis shredded and squeezed dry
🥄 Salt & pepper to taste
Shape into 3 burgers and grill! These make good big burgers – perfect to keep your lean protein intake high.
Top with a slice or two of havarti and enjoy! I love using either garden vegetable havarti or jalapeño flavour havarti.

Pork Carnitas

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Pork Carnitas

I was super craving Mexican last week, and these awesome pork carnitas were fully the answer!  I also tested out Crepini egg white wraps with these for the first time, and they were great.  I was really wanting rice and beans IN my wrap, which meant it would be a challenge to keep my carbs in check while enjoying a all of this.  These Crepini wraps were the perfect solution, as they are all protein!  I did find, though, that once wrap was too thin for the load I was putting on it.  Once I doubled up the wraps, they were perfect!

Serves 2

🥄 1 pork tenderloin, trimmed of visible fat
🥄 ⁣1 tsp oregano
🥄 1 tsp smoked paprika
🥄 ⁣1 tsp cumin

🥄 2 c chicken broth
🥄 ⁣1 sliced yellow onion
🥄 2 tbsp pickled jalapenos
🥄 ⁣4 cloves garlic, crushed
🥄 Salt & pepper

Combine together the oregano, paprika and cumin.  Rub the tenderloin all over with this mixture.  In the base of your pressure cooker combine the chicken broth, onion, jalapenos, garlic, salt and pepper.  Add the tenderloin, and cook according to your pressure cooker’s instructions.

Remove the cooked pork and shred with two forks.  Once the pork has been shredded, crisp it up in a frying pan over medium heat.

For each carnita, top two Crepinis with:

🥄 ¼ of the crisped pork
🥄 ⁣¼ c r cooked brown rice
🥄 2 tbsp black beans
🥄 ⁣Sautéed onions and peppers
🥄 Greek yogourt
🥄 ⁣Salsa

Roll and enjoy!

Cheddar Jalapeño Breakfast Muffins

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Cheddar Jalapeno Breakfast Muffins

Savory things can be better than sweet things, when you’re in the mood!  I have been dreaming about these for weeks and only finally now got around to making them.  And they’re great!

Makes 12 muffins

🥄 1 c quick oats
🥄 ⁣8 eggs
🥄 ½ c almond milk (or milk of choice)
🥄 ⁣2 jalapeno peppers, seeded and diced
🥄 1 yellow onion, finely diced
🥄 ⁣2 cloves garlic, finely chopped
🥄 1 tsp salt
🥄 ⁣2 tsp baking powder
🥄 4 slices turkey bacon, cooked and chopped
🥄 ⁣½ c cheddar cheese, grated

Saute the jalapeno pepper, onions and garlic over medium heat (spray the pan with a little cooking oil first).  Once the peppers and onions have softened, remove from heat.

In a mixing bowl, mix together all ingredients.

Divide into 12 muffin cups.  I recommend using parchment paper liners to avoid sticking.  Bake at 375F for 25 minutes.

Enjoy!

Buffalo Shredded Chicken on Broghies

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Buffalo Shredded Chicken on Broghies

Nothing revolutionary here. But sometimes it doesn’t need to be revolutionary…sometimes it just needs to work and be easy right?  This one is just that!

Serves 1

🥄 1 c cooked shredded chicken breast
🥄 ⁣2 tbsp buffalo sauce (adjust to taste)
🥄 2 tbsp crumbled blue cheese
🥄 ⁣2 Broghies

Mix the shredded chicken breast with the buffalo sauce and heat.  Top each broghie with half of the shredded buffalo chicken, and sprinkle each with 1 tbsp of the blue cheese.  Enjoy immediately!  If you don’t, the broghies may soften and get a bit messy!  But they’ll still taste great!

Loaded Turkey Burger

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Loaded Turkey Burger

Ground beef isn’t really my jam.  I eat it every once in a while to change things up, but to be honest, I prefer ground turkey the vast majority of the time.  But eating a turkey burger doesn’t have to be boring.

Makes 6 giant burgers

🥄 2 lb extra lean ground turkey
🥄 ⁣4 medium zucchinis, peeled, shredded and squeezed dry (use a clean tea towel for this)
🥄 1 tbsp Italian seasoning
🥄 ⁣3 avocadoes
🥄 1 tbsp cumin
🥄 ⁣Juice of 2 limes
🥄 1 tsp salt
🥄 ⁣Pickled jalapeno peppers
🥄 6 whole wheat buns

To make your burgers, mix together all the ingredients and hand-form into 6 patties.  I have found that the trick to keeping turkey burgers moist is to add lots of zucchini.  It doesn’t affect the flavour, but it really keeps the burgers from drying out.  Because the toppings really steal the show with these burgers, they really don’t need a lot of additional flavour added into the patties.

Grill your turkey burgers on the barbeque.  I like to use a grilling mat to keep things from sticking.

Make your guac by mashing the avocadoes and then adding the cumin, lime and salt.

Top each burger generously with guac and pickled jalapeno peppers.

Chocolate Crème Cup

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My mom recently asked me if I could do a healthy spin on a family favourite dessert.  Now, to be clear, this does not taste like her amazing dessert.  BUT it does taste super chocolatey, and its healthy enough to eat every day completely guilt free.  So, I’ll take it.  But I’ll still be looking forward to the next time my mom makes the original!

Serves 1

🥄 ¼ cup quick oats
🥄 ⁣1 tbsp + 1 tbsp cocoa powder
🥄 1 egg white
🥄 ⁣½ c Skyr
🥄 5 – 10 drops chocolate flavoured stevia

Mix together the quick oats, 1 tbsp cocoa powder and the egg white.  Press the mixture into a large silicone muffin pan.  (I recommend spraying it first with non-stick spray.)  Bake the cup for about 15 – 20 minutes at 350F.   Remove from the oven.  After the cup has partially cooled, remove gently from the muffin pan, and allow to cool fully on a wire rack.

In a separate bowl, mix the Skyr, remaining cocoa powder and the chocolate stevia.

Spoon the Skyr into the chocolate cup, smooth out the top and enjoy!

1 Week Meal Plan

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With thanks to the readers of my Newsletters and Instagram Polls, I have created a Meal Plan by request. Ingredients and the Meal Plan are listed below. All of the recipes can be found on the website using the search bar. I have also included a pdf copy that is easier to down. Download the PDF Verson Meal Plan PDF. Happy Planning!

Taco Salad Cups

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I so very much believe that small tweaks can totally change a meal.  Case in point: the other day I ran out of cooked brown rice to throw into my taco salad.  But I had broghies around, so I tossed my salad onto these shells, and it was like a whole new meal had emerged!  These are a bit messy to eat, so I don’t recommend them as first date food, but otherwise they’re magic!

Serves 1

🥄 ½ – 1 c cooked ground turkey flavoured with taco seasoning
🥄 ⁣1 small head romaine
🥄 Diced red and orange bell peppers
🥄 ⁣Pickled banana peppers, optional

Dressing:

🥄 Juice of ½ lime
🥄 ⁣1 tsp taco seasoning
🥄 2 tbsp salsa

Other Add Ins (Optional):

🥄 shredded cheddar cheese
🥄 ⁣diced avocado

 

As many broghies as you need/would like for serving

Taco salad is endlessly flexible: just start with your cooked ground turkey (or any other ground meat you like), flavoured with taco seasoning.  Add chopped romaine, and your veggies of choice.  I’m pepper obsessed!

The dressing I like to go with is a combination of Greek yogourt, taco seasoning, fresh lime juice and salsa.  Just whisk all this together.  The dressing will be thin but so good.  Also, this dressing is fat free.  Which means more cheese and more avocado.  Add these to our salad as you like.

Once you’ve got this goodness all mixed up and thoroughly dressed, put it on your broghies and enjoy!