Marinated Meat and Veggie Packs

Notes: Prep work chopping veggies will take up most of your time. After that it’s super easy. Food for days!

Servings: 4-6 | Prep Time: 20 minutes

Ingredients:

  • ½ cup olive oil
  • ¼ cup red wine vinegar
  • 4 cloves garlic, minced
  • 1¼ teaspoon dried Italian seasoning
  • ½ teaspoon salt + extra for sprinkling
  • 1½ pounds meat (chicken, beef, or combination), cut into 1½” to 2″ dice
  • 1 bell pepper (any color), cut into 1″ dice
  • 1 yellow onion, cut into 1″ dice
  • 2 small zucchini, cut into 1″ dice
  • 1 medium sweet potato, cut into ¼” to ½” dice
  • 8 oz baby bella or white button mushrooms, left whole if they are small. Sliced in half if not.
  • pepper, to taste
  • note: requires aluminum foil
  • Seasoning: Sprouts seasoning, Breakfast Klub, Tony Cachere’s, or whatever you like.

Directions:

  1. In a medium sized bowl, whisk together the oil, vinegar, garlic, and spices. Set aside.
  2. Cut 8 large pieces (about 12-14″ long each) of foil and lay them out double stacked to start 4 grill packets.
  3. Evenly distribute the diced meat and veggies onto each stack of foil and somewhat “flatten” out the contents for even cooking.
  4. Sprinkle with salt and pepper and then finish off each packet with equal amounts of marinade drizzled right on top.
  5. Carefully bring up the long sides of the foil so the edges meet at the center. Fold the two edges over together at least three times. Fold up the edges on the open sides at least two to three times and crimp those together with your fingers as well. 
  6. Let the food marinate for a minimum of 1 to 2 hours.
  7. Directions for Grill: Grill the packets flipping them once until the meat is cooked to desired doneness, about 20 to 25 minutes total.
  8. Directions for Oven: Cook on 375F for 25 minutes.
  9. Carefully open each foil packet to let steam release before eating. Serve with pasta or rice.

Recipe Origin:

Risotto in the Oven!

Notes: So easy! No more slaving over the stove when I want some risotto. The family liked it and I’m looking forward to trying this with lots of different ingredients.

Servings: 4-6 | Prep Time: 10 minutes | Total Time: 30 minutes

Ingredients:

  • 2 tablespoons unsalted butter
  • 1 shallot, chopped
  • salt and black pepper
  • 1/2 cup dry white wine
  • 3 cups chicken broth
  • 1 cup Arborio rice
  • 1 cup frozen peas
  • 4 ounces flat-leaf spinach (about 2 cups)
  • 1/4 cup grated Parmesan, plus more for serving

Directions:

  1. Heat oven to 425° F.
  2. Heat the butter in ovenproof pot over medium-high heat. Add the shallot, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring often, until soft, 3 to 5 minutes.
  3. Add the wine and cook, stirring, until almost evaporated, 2 to 3 minutes.
  4. Add the broth and rice and bring to a boil.
  5. Cover the pot and transfer to oven. Cook until the rice is tender and creamy, 20 to 25 minutes.
  6. Add the peas, spinach, Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper to the pot and stir to combine.
  7. If the risotto is too thick, stir in up to ¼ cup hot water.
  8. Sprinkle with additional Parmesan before serving.

Recipe Origin:

Cod with Beans and Corn

Notes: The whole family loved this! Quick and so tasty. I got the cod from Whole Foods.

Servings: 4 | Prep Time: 3 minutes | Total Time: Less than 10 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 4 4-ounce pieces cod fillet
  • salt and black pepper
  • 1/2 pound green beans, cut in half crosswise (about 2 1/2 cups)
  • 1 leek (white and light green parts only), sliced into half-moons
  • 2 ears corn, kernels cut off the cob (about 1 cup)
  • 2 tablespoons store-bought pesto, plus more for serving

Directions:

  1. Heat the oil in a large nonstick or cast-iron skillet over medium-high heat.
  2. Season the cod on both sides with ½ teaspoon salt and 1/8 teaspoon pepper. Cook until the undersides are golden, 3 to 5 minutes.
  3. Gently flip the cod and scatter the green beans and leek around it.
  4. Add ¼ cup water, cover, and cook until the vegetables are just tender and the fish is opaque throughout, 3 to 4 minutes. Transfer the cod to plates.
  5. Stir the corn into the beans, cover, and cook for 1 minute. Stir in the pesto. Serve with the cod and additional pesto, if desired.

Recipe Origin:  Adapted from this recipe.

Oven Chicken Fajitas

Notes: Super Easy. I also make Crock Pot Chicken Fajitas, which come out with a shredded texture. These are not shredded. Delicious flavor!

Servings: 4-6 | Prep Time: 15 minutes

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into strips
  • 2 TBSP vegetable oil
  • 2 tsp chili powder
  • 2 tsp cumin
  • ½ tsp garlic powder
  • ½ tsp dried oregano
  • ¼ tsp salt
  • 1 (15 oz) can diced tomatoes with green chilies
  • 1 medium onion, sliced
  • 1 large bell pepper, seeded and sliced (I use half a yellow and half a red)
  • 12 flour tortillas
  • Toppings such as cheese, sour cream, and guacamole

Directions:

  1. Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish.
  2. In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt.
  3. Drizzle the spice mixture over the chicken and stir to coat.
  4. Add the tomatoes, peppers, and onions to the casserole dish and stir to combine.
  5. Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender. Serve on tortillas with whatever toppings you like.

Recipe Origin:

Bircher Müsli

Notes: The best Bircher Muesli is from the Hessischer Hof, in Frankfurt. I haven’t been able to get their recipe, sadly. The recipe below is my own. I’ve been making it for almost 20 years. My children and husband love it.  I would make it more often except I forget to do it the night before.

*Important. The quality of your ingredients makes all the difference. Only use rolled oats from a good source (I get mine from Whole Foods). Use good quality full fat plain yogurt (I like Stoneyfield Farms Thick and Creamy Plain Yogurt). Any yogurt you get in Europe will taste better than American yogurt, but the one above is just about the best I’ve found.

Servings: 4-6 | Prep Time: 5 minutes

Ingredients:

  • Rolled Oats
  • Whole or 2% milk
  • Plain full fat yogurt
  • An apple, grated
  • Other fresh fruit. Berries, bananas, pears, plums, peaches, blueberries.
  • Dried fruit like figs or dates or golden raisins.
  • Nuts: Slivered almonds, walnuts, sunflower seeds.

Directions:

  1. Pour 2 cups oats into a medium bowl. Pour just enough milk to moisten the oats. Cover with Press and Seal or a plate, and put in fridge overnight.
  2. Take the bowl out and stir it up. Grate your apple and add it in. Stir.
  3. Add your yogurt to taste. You want it to be gloppy, but not wet.
  4. Add whatever dried fruit and and chopped nuts.
  5. Add the berries and and other soft fruits at the very end. Gently fold in to muesli.
  6. You can add a few corn flakes on the top if you like.

Recipe Origin: Mine.  Here are some other recipes I want to try one day:

Bircher Muesli

Swiss Bircher Muesli

Früchtemüsli nach Bircher-Brenner Art

 

Chicken Sausage and Kale Soup

Notes: So easy and delicious. Although it will keep for a few days, try and eat it right after the kale wilts. It is a beautiful green color. This soup sounds weird, but trust me, it’s a winner!

Servings: 4-6 | Prep Time: 15 minutes

Ingredients:

  • 1 TBSP olive oil
  • 1 12 oz package fully cooked organic chicken sausage. (Mild Italian is good)
  • 2 cloves garlic, minced
  • 1 19oz can cannelini beans, rinsed (Eden or other no BPA brand)
  • 1 can (14 1/2 oz) chicken broth or frozen homemade broth
  • 1 can (14 1/2 oz) diced tomatoes (Muir Glen)
  • 1 bunch kale leaves, torn into pieces
  • salt and black pepper
  • bread (optional)

Directions:

  1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the sausage and cook, stirring once, until browned, 2 to 3 minutes.
  2. Stir in the garlic and cook for 2 minutes more.
  3. Add the beans, broth, and tomatoes and their liquid and bring to a boil.
  4. Add the kale, ¼ teaspoon salt and 1/8 tsp pepper.
  5. Simmer, stirring occasionally, until wilted, 2 to 3 minutes. Serve with the bread, if using.

Recipe Origin:

Red Lentil and Sweet Potato Curry

Prep Time: 10 minutes | Total Time: 30 minutes | Serves: 4-6

Ingredients:

  • 3 TBSP canola oil
  • 4 cloves garlic, chopped
  • 1/4 cup onion, diced (or 8 green onions, white and green parts separated)
  • 1 TBSP curry powder
  • 4 medium carrots, chopped
  • 1 large sweet potato
  • 1 cup red lentils
  • 4 cups chicken or vegetable broth (I use chicken)
  • salt and pepper

Directions:

  1. Heat oil in a large pan over medium high heat.
  2. Add garlic, onions (or green onion whites) and cook until softened, 2-3 minutes.
  3. Stir in curry powder.
  4. Add carrots, sweet potato, lentils, 3/4 tsp salt and 1/4 tsp pepper and stir 2 minutes.
  5. Add broth, bring to boil and reduce heat to simmer, stirring occasionally until lentils and vegetables are tender, about 20 minutes.
  6. Sprinkle with green parts of green onions (if using).

Notes: Can also serve with sliced lime wedges and naan if you have them.

Recipe Origin:  Real Simple recipe. Modified with sweet potato and increased garlic.

Bratwurst and Kraut in Slow Cooker

Prep Time: 10 minutes | Cook Time: 4 1/2 – 8/12 hours | Yield: Serves: 4-6

Ingredients:

  • 1 1/2 lbs red new potatoes (about 18), halved if large
  • 2 cups sauerkraut, drained
  • 1 small onion, thinly sliced
  • 1/2 cup chicken broth (I use my own, not store-bought, and I put it frozen into the slow cooker)
  • 1/4 cup dry white wine (or whatever kind of white wine you have!)
  • 1 tsp caraway seeds
  • 1 1/2 bratwurst links
  • 1/4 cup chopped fresh flat leaf parsley
  • Toasted dark bread (like pumpernickel)
  • Whole-grain mustard or German Senf for serving

Directions:

  1. In a slow cooker, mix together potatoes, kraut, onion, frozen broth (do not need to thaw), wine, caraway seeds, 1/2 tsp salt, 1/4 tsp pepper. Nestle the bratwursts in the vegetables. 
  2. Cover and cook until potatoes are tender, on low for 7-8 hours or on high for 4-5 hours. (*Note: I like it on high for 4.5 hours)
  3. Sprinkle everything with parsley and serve with toast, butter and mustard.

Notes: I’m pretty sure all the Germans I know would be appalled by this, but that’s ok with me.

Recipe Origin:  Real Simple, modified.

Chicken Crock Pot Pie

Prep Time: 10 minutes | Cook Time: 4 1/2 – 8/12 hours | Yield: Serves: 4-6

Ingredients:

  • 8 oz. mushrooms, sliced, or cut up more if you are hiding them from your kids…
  • 4 carrots, cut into 1 inch pieces
  • 1 medium onion, chopped
  • 1/2 cup all-purpose flour (I like White Lily)
  • 4 sprigs fresh thyme (don’t skip this)
  • 2 bay leaves
  • 1 1/2 lbs boneless, skinless chicken thighs (about 8)
  • 1 sheet puff pastry, thawed first
  • 1 cup frozen peas
  • 1 cup frozen green beans
  • 1/3 cup heavy cream

Directions:

  1. Thaw your puff pastry sheet before you do anything else.
  2. In a slow cooker, mix together mushrooms, carrots, onion, flour, thyme, bay leaves, and 1/2 cup water.
  3. Place chicken on top. Season with 1 tsp salt and 1/4 tsp pepper.
  4. Cover and cook until chicken and vegetables are tender, on low for 7-8 hours or on high for 4-5 hours. (*Note: I like it on high for 4.5 hours)
  5. 30 minutes before you serve it, heat oven to 425F. Using a large circle cutter or a glass, cut out 4 circles (or more if you want to use the other pastry puff sheet too). Place on a baking sheet and bake until golden, 8-10 minutes. Don’t let the little leftover bits go to waste. Let your kids cut them into whatever shapes they want and bake those too. The smallest bits puff up the most!
  6. 20 minutes before serving, add the peas, green beans, cream and 1/2 tsp salt to the chicken mixture and stir to combine. Cover and cook on high until heated through, about 15 minutes more. To serve, place chicken mixture in bowls and top with the pastry rounds.

Notes: Family loved this. Leftovers were excellent. I might double this recipe next time in order to have more leftovers!

Recipe Origin:  Real Simple, modified with more spices and changed timing around a little.

Pork Tenderloin with Roasted Apples

Prep Time: 10 minutes | Cook Time: 35 minutes | Total Time: 45 minutes | Yield: 6 servings

Ingredients:

  • 2 (1 to 1 1/2 lb) pork tenderloins
  • 2 TBSP vegetable oil
  • 1 1/2 tsp salt
  • 1 TBSP Dijon mustard
  • 1 TBSP chopped fresh thyme leaves, or dried
  • 1/4 tsp ground black pepper
  • 2 apples, sliced (Granny Smith, Pink Lady or McIntosh)
  • 2 onions, sliced
  • 1 cup chicken stock
  • 1 TBSP butter

Directions:

  1. Preheat oven to 425 F.
  2. Trim tenderloins of any silver skin.  Pat dry with paper towels.
  3. Rub all over with 1 TBSP of the oil and 1 1/2 tsp salt. Rub until both are evenly coated.
  4. Heat 1 TBSP oil in cast iron skillet over medium heat. Add pork tenderloins and cook until evenly browned. This should take about 12 minutes.  Transfer to large plate.
  5. Add 2 tsp oil to pan. Add apples and onions, stirring lightly until browned around edges, about 5 minutes.
  6. Rub pork all over with mustard, sprinkle it with 2 tsp of thyme and pepper and rub until evenly coated.
  7. Add remaining tsp of thyme to apples and onions and stir. Then place pork on top of apples and put into oven. Roast 10 to 15 minutes.
  8. Transfer pork to large plate and tent with aluminum foil. Let rest about 10 minutes.
  9. While pork rests, put apples and onions back onto the stove and turn heat to medium. Add chicken stock and use a wooden spoon to scrape the pan. Bring to a simmer and cook until reduced by about half. Add butter and stir until melted.

Notes: This is a great recipe. We ate it with pasta, which was a bit weird. Next time I might eat it with rice. Leftovers were amazing!

Recipe Origin:  Inspired Taste

Roast Tomato Frittata

Servings: 8 | Prep Time: 30 minutes

Ingredients:

  • 12 plum or Roma tomatoes
  • 1/3 cup extra virgin olive oil
  • 4 garlic cloves
  • 4 thyme sprigs
  • Salt
  • 1 medium thin skinned potato
  • 1 large onion
  • 3 TBSP unsalted butter
  • 8 eggs
  • 1/2 cup freshly grated Parmesan
  • 1/2 cup minced fresh Italian (flat) parsley
  • Freshly ground black pepper

Directions:

  1. Preheat oven to 500F.
  2. Core the tomatoes and cut them in half. Scoop out the seeds and pulp.
  3. Spread half the 1/3 cup of olive oil onto a 9×13 Pyrex dish. Do not crowd the tomatoes. Distribute garlic and thyme on top. Drizzle remaining olive oil and some salt.
  4. Roast, turning the pan around in the oven once, for about 30 minutes, or until tomatoes are shriveled and a little blackened. Remove and let cool.
  5. Lower oven temp to 350F.
  6. Wash potato, cut into thin slices. Cut onion into wedges.
  7. Put butter into a 10″ ovenproof nonstick skillet, and turn heat to medium high.
  8. When butter melts, add potatoes and onions and cook until potatoes are browned on both sides.
  9. While you are waiting for potatoes to brown, beat eggs in a bowl; stir in Parmesan and parsley, along with salt and pepper.
  10. When potatoes are brown, turn heat to low and wait a minute, then add eggs. Cook until frittata is set on the edges, then transfer into the oven and bake until the mixture is barely set on top. Serve in wedges, hot or at room temperature.

Notes:

Recipe Origin: Minimalist Cooks Dinner, by Mark Bittman. This is one of my very favorite cookbooks. Bittman makes cooking easy, and fun. I’ve adapted it just a little to suit our preferences.

Stuffed Chicken with Roasted Broccoli and Potatoes

Servings: 2 | Prep Time: 20 minutes

Ingredients:

  • 1 bunch broccoli, cut into florets
  • 1 lb red new potatoes (about 10), cut into quarters
  • 4  TBSP olive oil
  • salt and black pepper
  • 1 roasted red pepper, finely chopped (get from the deli counter)
  • 2 ounces Feta, crumbled or diced finely
  • 2 chicken breasts
  • 1 TBSP chopped flat-leaf parsley

Directions:

  1. Heat oven to 400F. Put one rack on the top and one on the bottom. 
  2. On a rimmed baking sheet,  toss the broccoli and potatoes with 2-3 TBSP of the oil, 1/2 tsp salt and 1/4 tsp pepper.
  3. Roast on the bottom rack, tossing once, for 20 minutes.
  4. Meanwhile, slice your 2 chicken breasts into thin cutlets. You want them to be thin and flat. You should be able to get 8 cutlets out of 2 chicken breasts.
  5. Mix together the red peppers and feta in a small bowl.
  6. Season chicken cutlets with salt and pepper. Place about 1 TBSP of mixture on each cutlet and roll up. Fasten with toothpick. Do not overfill or it will spill out.
  7. Heat remaining TBSP of oil in a large ovenproof skillet over medium high heat. Cook the chicken seam side up, until browned, 3-4 minutes. Turn the chicken and transfer the skillet to the top rack in your oven, and roast until cooked through, approximately 14 minutes.
  8. Serve chicken with roasted veggies and sprinkle with parsley.

Notes:

Recipe Origin: Real Simple recipe. I changed some amounts and times based on us having this for dinner last night. It was a hit with our kids, which was a surprise to me!

Strawberry Banana Smoothie

Servings: 1 | Prep Time: 2 minutes

Ingredients:

  • 12 oz cold water
  • 1 packed vanilla Myoplex Lite
  • 1 small banana
  • 6 frozen strawberries

Directions:

  1. Pour cold water in blender. Then add powder and blend for 15 seconds.
  2. Add banana; blend for 30 seconds.
  3. Add frozen strawberries and blend on high 30 seconds.

Notes:

Recipe Origin: BFL

Spaghetti and Meatballs

Servings: 6 | Prep Time: 40 minutes

Ingredients:

  • 6 portions lean ground turkey (about 1 1/2 lbs)
  • 2 eggg whites
  • 1/2 cup dry breadcrumbs
  • 1/4 cup water
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley, minced
  • 2 tsp dried basil
  • 1/2 tsp ground black pepper
  • 3 cups (1 jar) marinara pasta sauce
  • 6 portions spaghetti (about 12 oz uncooked)
  • 1/4 cup reduced-fat Parmesan cheese

Directions:

  1. Preheat oven to 400 F. Then boil water. 
  2. In a large mixing bowl, combine turkey, egg whites, breadcrumbs, water, onion, garlic, parsley, basil and pepper. Mix ingredients and shape into 1 1/2 inch meatballs.
  3. Bake on foil or parchment paper for 16 minutes.
  4. Combine pasta sauce and cooked meatballs. Simmer over low heat until warmed thoroughly, about 20 minutes.
  5. While the pasta sauce is simmering, prepare spaghetti according to package.
  6. Place a portion of spaghetti on plate, portion of meatballs and pasta sauce, then top with Parmesan cheese.

Notes: Original recipe calls for 1 tsp black pepper. This is too much- so I cut it to 1/2 tsp.

If you want to cook these in the oven at the same time as the Turkey Meatloaf, cut the temp to 375 and cook the meatballs for 25 minutes.

Recipe Origin: BFL

Mile High Baked Potato

Servings: 1 | Prep Time: 15 minutes

Ingredients:

  • 1 portion-sized russet potato
  • 2 tsp fat-free, reduced-sodium chicken broth
  • 1/4 cup low-fat cottage cheese
  • 1/4 cup cooked chicken, chopped
  • 1/4 cup cooked broccoli
  • 1/4 cup salsa
  • 1 TBSP fresh cilantro, chopped

Directions:

  1. Pierce potato several times with a fork. Place in microwave and cook on high until tender (about 5 to 8 minutes). Let stand for 1 minute. 
  2. Use a knife to cut a “X” in the top of the cooked potato. Press ends slightly to open potato, and pour chicken broth into opening.
  3. Top potato with cottage cheese, cooked chicken, broccoli and salsa. Place filled potato in microwave and cook on high for 30 more seconds.
  4. Sprinkle the top with fresh cilantro.

Notes:

Recipe Origin: BFL

Beef and Barley Soup

Servings: 6 | Prep Time: 1 hr 15 minutes

Ingredients:

  • 1 TBSP olive oil
  • 6 portions top sirloin (about 1 1/2 lbs), cut into 1 inch cubes
  • 4 cups low-fat, reduced sodium beef broth
  • 1 cup water
  • 1 onion, chopped
  • 1 stalk celery, sliced
  • 1 carrot, sliced
  • 1 tsp dried oregano
  • 1/4 tsp ground black pepper
  • 2 cloves garlic, minced
  • 1/2 cup pearl barley
  • 1 bay leaf
  • 10 oz frozen green beans
  • 1 can (14 1/2 oz) diced tomatoes
  • 10 oz frozen green peas

Directions:

  1. In a large pot, over medium-high heat, warm the olive oil. Add beef cubes and cook for about 8 minutes; stirring occasionally until browned on all sides. 
  2. Stir in beef broth, water, onion, celery, carrot, oregano, black pepper, garlic, barley and bay leaf. Bring to a boil. Then reduce heat to low, cover and simmer for 45 minutes.
  3. Stir in green beans, tomatoes and peas. Simmer, covered, until meat and vegetables are tender, about 15 more minutes. Remove bay leaf.
  4. 1 portion is 2 cups cooked.

Notes:

Recipe Origin: BFL

Caribbean Pork Tenderloin

Servings: 4 | Prep Time: 40 minutes

Ingredients:

  • 3/4 cup pearl barley
  • 1 1/2 cups reduced-sodium vegetable broth
  • 3/4 cup water
  • 1 ripe mango, peeled and pitted, diced
  • 1 red bell pepper, seeded and chopped
  • 1 jalapeño, seeded and chopped
  • 1/2 red onion, chopped
  • 1/2 tsp lime peel, grated
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 tsp salt
  • 4 portions pork tenderloin (about 1 lb), trimmed of fat
  • 1/4 tsp ground black pepper
  • 1 tsp five spice powder
  • 3 TBSP hoisin sauce
  • 1 tsp sesame oil
  • 2 cups baby spinach

Directions:

  1. Preheat oven to 450 F.
  2. Place a large saucepan over medium heat. Add barley and stir constantly until barley is toasted (pale golden), about 5 minutes.
  3. Add low-sodium vegetable broth and water to toasted barley; bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until barley is tender and liquid is absorbed, about 35 minutes.
  4. While barley is cooking, combine mango, bell pepper, jalapeño, onion, lime peel, lime juice, cilantro and salt in a medium mixing bowl. cover and refrigerate to let the flavors blend.
  5. Lightly coat a broiler pan with cooking spray. Season pork tenderloin with black pepper and five-spice powder. Place pork in oven and bake 10 minutes. In a small mixing owl, combine hoison sauce and sesame oil. Coat tenderloin with sauce and bake until juices run clear, about 15 more minutes. Remove tenderloin from oven, let sit for 5 minutes and then cut into 1/4 inch slices.
  6. Divide the spinach between 4 plates. Top with a portion of sliced tenderloin and a spoonful of salsa. Add a portion of barley and serve.

Notes:

Recipe Origin: BFL

Chicken Caesar Wrap

Servings: 1 | Prep Time: 2 minutes

Ingredients:

  • 1 portion grilled chicken breast, sliced
  • 1 cup romaine lettuce, cut into bite-size pieces
  • 1 TBSP low-fat Caesar salad dressing
  • 1 TBSP reduced-fat Parmesan cheese, grated
  • 1 (10 inch) tortilla

Directions:

  1. In a medium mixing bowl, toss together chicken, lettuce, Caesar dressing and Parmesan cheese. 
  2. Microwave tortillas for about 20 seconds to soften. Spoon chicken mixture onto tortilla.
  3. Wrap tortilla around filling and cut in half.

Notes:

Recipe Origin: BFL

Carrot Cake Muffins

Servings: 12 | Prep Time: 30 minutes

Ingredients:

  • 12 foil muffin liners
  • 1 cup whole-wheat flour
  • 1 cup oat flour
  • 2 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 3/4 cup wheat germ
  • 1/2 cup brown sugar substitute
  • 9 TBSP vanilla protein powder (soy or whey)
  • 3/4 tsp salt
  • 3/4 unsweetened applesauce
  • 3/4 cup skim milk
  • 4 large egg whites, beaten
  • 2 cups carrots, shredded

Directions:

  1. Preheat oven to 375 F. 
  2. Line 12 muffin cups with foil liners. Lightly coat the liners with cooking spray.
  3. In a large mixing bowl, sift together wheat flour, oat flour, baking soda and cinnamon. Then add the wheat germ, brown sugar substitute, protein powder and salt. Stir to combine.
  4. In another bowl, combine applesauce, skim milk and egg whites. Pour applesauce mixture into flour mixture. Stir just until all ingredients are moistened (batter will be lumpy). Then, gently fold in the carrots until evenly combined.
  5. Spoon the batter into the muffin cups until each is almost full. Bake until golden and a wooden toothpick inserted in the center of the muffin comes out “clean” about 18 minutes.
  6. Serve one carrot cake muffin.

Notes:

Recipe Origin: BFL