Cinnamon BBQ Chicken

Cinnamon BBQ Chicken

Ingredients:

1 Serving (4-6 oz) Thawed Chicken Breast
2 Tbsp Walden Farms Sugar Free BBQ Sauce
2 Tbsp Cinnamon



Directions:

1. Pound the chicken breast flat

2. Cover one side of the chicken with 1 Tbsp BBQ and 1 Tbsp Cinnamon

3. Flip the breast over and do the same to the other side with the remaining Tbsp of BBQ sauce and cinnamon.

4. Put in oven and broil 10-15 minutes

5. Take out, let cool, and enjoy!


I used to put BBQ sauce on EVERYTHING until I looked at the label and realized just how much sugar and carbs it contained. You can imagine my thrill when I discovered a sugar-free BBQ sauce! Now with most “calorie-free” products, the taste is never EXACTLY the same as the regular stuff but this one was pretty good and the cinnamon I added to the sauce made it a 10! I also broiled the chicken in this recipe because I find that broiling instead of baking helps keep the chicken a little more moist and tender, but you can bake it if you wish.

Quick and Easy Asparagus & Chicken Stir-Fry

Quick and Easy Asparagus and Chicken Stir-Fry

INGREDIENTS:
1 Tbsp. soy sauce
1 Tbsp. honey
2 boneless, skinless chicken breasts, cut into bite-sized pieces (about 1-inch)
1 Tbsp. olive oil
1 bunch asparagus, cut into bite-sized pieces
4 cloves garlic, thinly sliced
2 scallions, chopped
2 tsp. toasted sesame oil
(optional) 1 tsp. toasted sesame seeds

DIRECTIONS:

In a small bowl or in a Ziploc bag, combine soy sauce and honey. Add chicken, and stir to coat. Set in the refrigerator until ready.

Meanwhile, heat oil in a large skillet over medium-high heat. Add asparagus, and sauté until cooked, about 5 minutes. Remove the asparagus with a slotted spoon, and set aside.

Remove chicken from marinade, and add to skillet. Sauté until nearly cooked through (with the insides still slightly pink), about 5 minutes. Then add garlic, scallions, and the reserved marinade to the pan. Sauté for an additional 2 minutes until the chicken is cooked and the garlic is fragrant. Remove from heat and stir in sesame oil. Serve immediately with rice, garnished with toasted sesame seeds if desired.

Broccoli Bread

Broccoli Bread

Here’s a recipe for a low carb bread made with broccoli, egg and flaxmeal. This bread is high in both fiber and protein and contains minimal carbs. Broccoli is also considered a superfood because of all of the vitamins and minerals it provides. While this isn’t your ordinary buttery bread loaf, it still tastes great and is a fantastic addition to your new “carb-free” menu! I cut my loaf in half and made it into two slices but you can also cut it into four slices if you want them smaller.

Ingredients:
2 Cups Broccoli Florets
1 Egg
2 Egg Whites
1/2 Cup Unsweetened Almond Milk
1 Tbsp Flaxseed Meal
1/4 tsp Baking Powder


Directions:

1. Preheat oven to 375 degrees
2. Steam broccoli
3. In a bowl, beat the egg and egg whites
4. Add in flax, baking powder, almond milk and cooked broccoli
5. Pour the contents into a greased baking dish and bake for 25-30 minutes or until golden
6. Remove form oven, let cool, and enjoy!

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Chicken with tangerines Recipe

Chicken with tangerines Recipe





Chicken with tangerines

Ingredients:
* 10 g raisins
* 1 tablespoon Madeira
* 1 chicken [1300g](ready for cooking)
* 1 teaspoon red sweet pepper
* 2 tablespoons oil
* 1 clove of garlic
* 1 can tangerines (190g)
* 125 ml bouillon
* 1 tablespoon Soya sauce
* 1 tablespoon starch flour
* 0.5 teaspoon ginger (powdered)
* 50 ml cream
* 10 g sliced almonds

Direction:
Soak raisins with Madeira.
Cut the chicken in 4 portions and season with salt, red pepper and pepper.
Heat the oil in a pan and roast the chicken for 10 minutes.
Fill bouillon with tangerine juice up to 250 ml.
Chop the peeled garlic very fine and add to the bouillon.
Pot-roast the chicken with bouillon for 30 minutes.
 Add raisins five minutes before pot-roasting ends.
Arrange the chicken pieces  and tangerine slices on a plate.
Make a sauce with bouillon and starch flour, season with Soya sauce, ginger, salt and stir the cream under the sauce.
Spoon the sauce over the chicken.
Decorate with sliced, roasted almonds.

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Low Carb Chicken Gravy

Low Carb Chicken Gravy

2 heaping tsp. flax seed meal
1 Tbsp. Protein Powder
1 1/2 Tbsp. butter
Drippings from roasted chicken
Water
Salt
Pepper

Take the pan from the roasted chicken, with the chicken drippings and put it on a burner on low heat. Melt the butter in the drippings. Add the flax meal while stirring with a fork.

Stir in the protein powder Add water to thin the gravy, thinning it past the thickness you eventually want. Transfer the gravy to a very small saucepan and bring to a boil while constantly stirring. Season to taste with salt and pepper. When gravy reaches desired consistency, serve it hot!!

I count 2 grams of carbs (from the flax seed meal) in the whole batch. I don’t know the actual count on the drippings themselves, but I’d guess they’re the same as chicken which I believe is zero! Makes just about enough gravy for one chicken.

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Healthy Main Dishes - Cherry Almond Oatmeal

4.54 / 5 Stars | 22 Reviews by wisweetp "Old-fashioned rolled oats are cooked with vanilla almond milk and dried cherries for a family pleasing breakfast treat."

Ingredients for Cherry Almond Oatmeal Original Cherry Almond Oatmeal recipe makes 4 servings

2 cups rolled oats
3 1/2 cups sweetened vanilla almond milk
1/8 teaspoon salt
 1/2 cup dried tart cherries

  PREP 5 mins
COOK 5 mins
READY IN 10 mins

  Directions
1.Stir together oats, almond milk, and salt in a large microwave-safe bowl. Microwave on High for 5 to 6 minutes, stirring every

2 minutes, until oats are soft and most of the liquid has been absorbed. Stir in cherries. 2.Spoon into bowls and serve while hot.

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Healthy Breakfast Recipes: Egg-White Crepes

Healthy Breakfast Recipes: Egg-White Crepes


4.46 / 5 Stars
by Freckles
"Berries provide the filling for these simple crepes using whole wheat flour, egg whites, and skim milk."

Original recipe makes 4 crepes

1/2 cup whole wheat flour
2 egg whites
1/2 cup skim milk
1 pinch salt
1 tablespoon vegetable oil
1/2 cup mixed frozen berries, thawed and drained
1 tablespoon confectioners' sugar for dusting


Directions

Whisk together the wheat flour, egg whites, milk, salt, and oil in a large bowl until smooth.
Lightly coat a skillet with cooking spray and place over medium heat. Pour 1/4 cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is light brown, about 2 minutes. Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe; cook another 2 minutes. Fold the crepe in half and remove with a spatula to a serving plate. Dust with confectioners' sugar and serve.

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High Protein Almond Pancakes With Strawberries Recipe

High Protein Almond Pancakes With Strawberries Recipe



Almond Pancakes With Strawberries

Ingredients
6 Egg Whites from either Eggwhites international or Muscleegg (he even has strawberry flavored eggwhites)
¼ cup steel cut McCann’s Oats (Quaker Oats are Genetically Modified!) Since I used steel cut instead of rolled oats I let them soak in a small amount hot water for about five minutes to “swell” before I added them to the recipe.
2 scoops Vanilla Whey Protein
1 cup or 1 canister of Greek Yogurt
2 Packets Vanilla Stevia
1 Tsp. Vanilla
1 Tsp. Organic Almond Extract (I may add just a bit more…I love all things almond)
7 Strawberries (cut in small pieces.) Please use organic….strawberries are heavily sprayed with pesticides!! 

Directions:
Combine all of the ingredients (except for the Strawberries) in a blender and blend until everything is well combined (about 30 seconds). You want to have a nice smooth “pancake batter-like” consistency. It may not be as thick as you are accustomed to with regular pancakes.  It may even have the appearance of a Crepe batter. (If the consistency is too thin for you simply add more oats.  I don’t want the additional carbs.)
Gently stir in the strawberries. If you prefer to mix it by hand a whisk will also work well.
 Pre- heat a non-stick pan or griddle over a medium heat and lightly coat with cooking spray. I used coconut oil cooking spray. You can test the pan by dripping a drop of water into the pan and see if it dances & sizzles. If so, your pan is ready!
 Pour the desired amount of batter into the pre heated pan.
This should yield about 7 medium pancakes.
Protein-12.3 grams (based on 7 pancakes)
Carbs-7.2 grams
Calories-87.7
Fat-1.2 grams

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Banana And Oats Protein Shake Recipe

Banana And Oats Protein Shake Recipe





Banana And Oats Protein Shake Recipe

 

Ingredients

• 8 oz. skim milk
• 1 banana
• 1/2 cup of oats
• 2 scoops of whey protein powder

Cooking Instructions

Chose your favorite protein powder flavor, and combine all ingredients into a blender and blend until smooth. The nutritional information for this recipe was based upon a medium banana, and whey protein blend.

Serving Suggestions

This recipe makes one protein shake.

Protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go

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Spicy Scrambled Eggs Recipe

Spicy Scrambled Eggs Recipe





Spicy Scrambled Eggs Recipe

 

Ingredients

• 2 large whole eggs and 4 eggs whites
• 1/4 of an onion, finely chopped
• 1 whole red chili (or chili to taste), finely chopped
• 1 clove garlic, finely chopped
• 50g cottage cheese
• Pinch of mixed herbs
• 2 slices of whole brown bread

Cooking Instructions

Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the egg yolks and whites mix. Add 1/4 of onion, 1 clove of garlic and 1 whole red chili – all finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this mix fully.
With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.

Serving Suggestions

I like to have the eggs scrambled on toast because its easy and only takes a few minutes. You could also use the mix to make an omelets. Serving on a bed of spinach leaves adds color, flavor and vitamins.

Nutritional Info

• Calories: 507
• Protein: 50g
• Carbs: 34g
• Fat: 19g

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