Recipe Ideas
Its great to see all my clients working hard, staying dedicated and on track to making their goals. So to help with that here are a few recipe ideas to help keep all your nutritional goals on track. Not only that, the recipes all come with breakdown of their nutritional values making it easy to keep track of all your calorie count from carbs, fats and protein.
All the recipes below come from the Skinny Taste* website, a personal favourite for nutrition and delicious menu choices. Customising the recipes is easy by adding side dishes such as sweet potato mash, rice, pasta or potatoes.
For more recipe's visit the skinny taste website by clicking here.
Barbecue Chicken Chilli
Servings: 11 • Size: 1 cup
Calories: 237 • Fat: 7 g • Protein: 23 g • Carb: 22 g • Fiber: 5 g • Sugar: 8 g
Sodium: 951 mg (without salt) • Cholesterol: 43 mg
Ingredients:
• 2 tablespoons olive oil
• 1 cup red onion, diced
• 1 jalapeño pepper, seeded and diced
• 2 garlic cloves, minced
• 1 1/2 tablespoons smoked paprika
• 1 tablespoon plus 2 teaspoons chili powder
• 1 tablespoon ground cumin
• 1/2 teaspoon black pepper
• 1 teaspoon kosher salt
• pinch of red pepper flakes
• 12 oz cooked boneless, skinless chicken breasts, shredded
• 12-oz jar roasted red peppers in water, drained and chopped
• 1 1/2 cups canned cannellini beans, rinsed and drained
• 1 1/2 cups canned kidney beans, rinsed and drained
• 3 cups low sodium chicken stock
• 1 28-oz can diced tomatoes
• 1/2 cup barbecue sauce
• 11 tablespoons reduced fat cheddar cheese, for topping
• chopped cilantro, for topping
Directions:
Heat a large pot over medium heat and add the olive oil, onion, jalapeño, and garlic. Cook until soft, about 5 minutes. Add the paprika, chilli powder, cumin, black pepper, salt, and red pepper flakes. Stir and cook for 5 more minutes.
Add the chicken, red peppers, beans, chicken stock, tomatoes, and barbecue sauce, stirring to combine. Cover the pot, lower the heat to medium low, and cook for 20 minutes. Remove the lid and taste, adjusting the seasoning to taste, if needed. Cover and cook another 10 minutes.
Ladle the chilli into bowls and top with cheddar cheese and cilantro.
Sofrito Chicken Stew
Servings: 8 • Serving Size: 1 drumstick + sauce
Calories: 110 • Fat: 3 g • Protein: 14 g • Carb: 5 g • Fiber: 1 g •
Sugar: 1 g
Cholesterol: 48 mg • Sodium: 382 mg
Ingredients:
For Sofrito:
• 1/2 tbsp olive oil
• 6 scallions, chopped
• 4 cloves garlic, chopped fine
• 2 tomatoes, diced
• 1/3 cup diced red bell pepper
• 1 tsp ground cumin
• 1 1/2 tsp salt
• 1 packet sazón or 1 tsp annatto seed powder
For the Stew:
• 8 large chicken drumsticks on the bone, skin removed (4 oz each)
• 1/2 tsp garlic powder
• 6 oz light beer
• 1 cup water
• salt to taste
• 1/2 cup cilantro, chopped (or to taste)
Directions:
•
Heat oil in a deep saute pan. Add scallions and garlic, sauté 2 minutes, add tomatoes and peppers. Season with salt, cumin, and sazón or annatto. Set aside.
Season chicken with salt and garlic powder; add to center of the pan allowing chicken to brown slightly on both sides. Combine chicken with sofrito, and add beer, water and cilantro, adjust salt if needed. Cover pan and simmer on low until chicken is cooked through, about 20-30 minutes. Serve over rice.
Baked Chicken Parmesan
Servings: 8 • Serving Size: 1 piece
Calories: 251 • Fat: 9.5 g • Protein: 31.5 g • Carb: 14 g • Fiber: 1.5 g • Sugar: 0
Cholesterol: 14 mg
Ingredients:
• 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
• 3/4 cup seasoned breadcrumbs (I used whole wheat)
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter, melted (or olive oil)
• 3/4 cup reduced fat mozzarella cheese (I used Polly-o)
• 1 cup marinara or Filetto di Pomodoro
• cooking spray
Directions:
•
Preheat oven to 450°. Spray a large baking sheet lightly with spray.
Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.
Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.
Bake 5 more minutes or until cheese is melted.
Cheeseburger Pasta Bake
Servings: 9 • Size: about 1 cup
Calories: 261 • Fat: 9 g • Protein: 21.5 g • Carb: 21.5 g • Fiber: 2 g • Sugar: 3 g
Sodium: 468.5 mg
ingredients
• 2 cups (6 oz) uncooked rotini pasta (use brown rice pasta for GF)
• 2 tsp olive oil
• 1 1/2 cups onions, finely chopped
• 1 garlic clove, finely chopped
• 1 lb lean ground beef (95% lean)
• 3/4 tsp salt
• 1/2 tsp black pepper
• 2 tbsp tomato paste
• 28 oz diced tomatoes
• 2 tbsp Dijon Mustard
• 2 cups reduced-fat grated cheddar cheese
• 1/4 cup chopped dill pickles
Directions:
Preheat the oven to 350 degrees. Spray a 9 x 13 inch baking dish with cooking spray. In a large pot of boiling salted water, cook the pasta according to the package directions for al dente and drain well.
In a large skillet, heat the oil over medium-low heat. Add the onions and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned; season with salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 minutes.
Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the cheddar and bake until the cheese is melted, about 15 minutes. Sprinkle the chopped pickles over the top and serve. Makes about 9 cups.
One-Pot Chicken Fajita Pasta
Servings: 5 • Size: 1 1/2 cups
Calories: 390 • Fat: 12 g • Carb: 43 g • Fiber: 6 g • Protein: 29 g • Sugar: 4 g
Sodium: 754 mg • Cholest: 76 mg
Ingredients
• 2 tsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tsp kosher salt
• 1 1/2 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1 large white onion, sliced
• 1 large red bell pepper, sliced
• 1 large yellow bell pepper, sliced
• 3 cloves garlic, minced
• 2 cups less-sodium chicken broth
• 1 (10-oz) can Mild Ro-Tel Diced Tomatoes & Green Chiles
• 7 oz pasta (use gluten-free pasta for GF)
• 1/2 cup light sour cream
• 1 scallion, diced
• 2 tablespoons chopped cilantro
• 4 oz diced avocado (from 1 small)
Directions:
Season chicken with 3/4 tsp salt, 1 tsp cumin, 1/2 tsp paprika, 1/4 tsp chili powder and 1/4 tsp garlic powder. In a large deep nonstick skillet, heat 1 teaspoon olive oil over high heat. When the oil is very hot, add the chicken and cook until browned, stirring about 5 to 6 minutes. Transfer to a plate and set aside.
Reduce heat to medium, add the remaining teaspoon of olive oil to the skillet. When the oil is hot, add the onions, bell peppers, and remaining 1/2 tsp cumin, 1/2 tsp paprika, 1/4 tsp chili powder and 1/4 tsp garlic powder, 1/4 tsp salt. Cook, stirring occasionally, until soft, about 10 minutes. Add minced garlic, and stir until fragrant and well combined, about 30 seconds. Remove from heat and transfer to the plate with the chicken.
In the same skillet, add the broth, diced tomatoes and uncooked pasta. Stir to combine and bring to a boil, then cover, reduce heat to medium-low, and cook for 15 minutes until pasta is tender and liquid is mostly absorbed. Add the chicken and veggies back into the skillet and stir to combine until heated through, about 2 minutes. Mix in the sour cream and top with scallions and cilantro. Serve with avocado on top.
Loaded Baked Sweet Potato
Servings: 4 • Size: 1 potato
Calories: 307 • Fat: 5 g • Carb: 53 g • Fiber: 10.5 g • Protein: 15 g • Sugar: 1 g
Sodium: 312 mg (without salt)
Ingredients:
• 4 medium sized sweet potatoes
• 1/2 cup fat free Greek yogurt (or light sour cream)
• 1 tsp taco seasoning
• 1 tsp olive or canola oil
• 1 red bell pepper, diced
• 1/2 red onion, diced
• 1 tsp chili powder
• 1/2 tsp paprika or smoked paprika
• 1/2 tsp cumin
• a pinch of salt
• 1-1/3 cups canned black beans, rinsed and drained
• 1/2 cup mild or spicy salsa
• 1/2 cup reduced fat Mexican cheese blend
• 1/4 cup chopped scallions or cilantro
Directions:
Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes). If you don't have a microwave, bake about 45 minutes at 400°F.
Combine yogurt and taco seasoning in a small bowl, mix well.
Heat oil in a medium pot over medium heat. Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes. Add black beans, stir to combine and heat through (about another 5 minutes).
Slice the potato lengthwise down the middle or use a fork to pierce the top in an oval shape, then remove the top of each potato. Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp salsa of salsa. Enjoy!
Chicken Cordon Bleu
Servings: 6 • Serving Size: 2 pieces
Calories: 378 • Fat: 10 g • Protein: 55 g • Carbs: 8 g • Fiber: 0.5 g • Sugar: 1 g
Sodium: 813 mg (without salt)
Ingredients:
• cooking spray
• 12 thin sliced (36 oz total) skinless boneless chicken breasts, 3 oz each
• salt and fresh cracked pepper
• 1 large egg
• 2 large egg whites
• 1 tbsp water
• 1/2 cup seasoned breadcrumbs
• 1/4 cup grated parmesan cheese
• 5 oz (6 slices) thinly sliced lean deli ham, sliced in half
• 6 slices (4.4 oz) Sargento reduced fat Swiss cheese, cut in half
Directions:
•
Preheat oven to 450°. Spray a large non-stick baking sheet with cooking spray.
Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.
Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.
In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.
In another medium bowl, combine breadcrumbs and parmesan cheese.
Dip the chicken into the egg wash, then into the breadcrumbs.
Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.
Makes 12
Slow Cooker Sesame Honey Chicken
Servings: 8 • Serving Size: over 2/3 cup
Calories: 185.5 • Fat: 2 g • Protein: 27 g • Carbs: 13.5 g • Fiber: 0.7 g • Sugar: 10 g
Sodium: 504 mg
Ingredients:
• 2 lbs boneless, skinless chicken breast
• black pepper, to taste
• 1/3 cup low-sodium soy sauce (tamari for gluten-free)
• 1/4 cup honey
• 1/4 cup tomato paste
• 3 tbsp rice wine vinegar
• 2 cloves garlic, minced
• 1 tbsp water
• 1 tsp sesame oil
• 1 tsp onion powder
• 1 tsp sriracha hot chilli sauce, or more to taste
• 1 heaping tbsp cornstarch
• 1/4 cup water
• 1/2 tbsp sesame seeds
• 2 medium scallions, chopped for garnish
Directions:
Place the chicken in the slow cooker and season with black pepper. In a medium bowl, combine soy sauce, honey, tomato paste, vinegar, garlic, 1 tbsp water, sesame oil, onion powder and sriracha hot chilli sauce. Pour over chicken and cook on LOW 3-4 hours.
Remove chicken, leaving the sauce in the slow cooker. Shred chicken with two forks; set aside.
In a small bowl, dissolve cornstarch in remaining 1/4 cup water; add to the slow cooker and stir to combine. Cover and cook on HIGH until slightly thickened, about 15 to 20 minutes; return chicken to the slow cooker and mix well.
Serve chicken and sauce over rice and top with sesame seeds and chopped scallions for garnish.
Cajun Chicken Pasta on the Lighter Side
Servings: 5 • Serving Size: 1 1/2 cups
Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g
Sodium: 126.5 mg (without salt)
Ingredients:
• 8 ounces uncooked linguine
• 1 pound chicken breast strips
• 1-2 tsp Cajun seasoning (or to taste)
• 1 tbsp olive oil
• 1 medium red bell pepper, thinly sliced
• 1 medium yellow bell pepper, thinly sliced
• 8 oz fresh mushrooms, sliced
• 1/2 red onion, sliced
• 3 cloves garlic, minced
• 2 medium tomatoes, diced
• 1 cup fat free low sodium chicken broth
• 1/3 cup skim milk
• 1 tbsp flour
• 3 tbsp light cream cheese
• fresh cracked pepper
• 2 scallions, chopped
• salt to taste
• Smart Balance cooking spray
Directions:
Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.
Prepare pasta in salted water according to package directions.
Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!
Makes 7 1/2 cups.
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