- 2 ounces of pre-cooked shredded chicken
- ½ cup of steamed broccoli, chopped up
- 1/3 cup of part skim shredded mozzarella cheese
- 1 whole grain tortilla
- 2 tbsp plain, no fat Greek yogurt
- 1 tsp red pepper sauce
Combine Greek yogurt with hot sauce and set aside.
Heat chicken and broccoli in a large non-stick pan over medium heat. Once heated through remove from the pan and place in a medium bowl.
Toss chicken and broccoli with salt, pepper and garlic powder and then set aside.
Place tortilla in the hot pan and allow to heat through on one side. Flip the tortilla and sprinkle half of the cheese over one half of the tortilla. Top cheese with broccoli and chicken and then sprinkle the rest of the cheese over the top.
Using a spatula fold the tortilla over on to itself (into a half moon) and top with something heavy (ie. A weighted pan or my personal favorite, a teakettle). Allow to cook for a minute or two OR until the bottom lightly browed. Flip the tortilla and cook for another minute or two on the opposite side.
Remove Quesadilla from the pan and allow to cool for a minute or so before cutting into wedges. Top with spicy yogurt and Enjoy!!
Calories: 390; Total Fat: 13.6g; Saturated Fat: 6.2; Cholesterol: 74mg; Sodium: 451mg; Carbohydrate: 29.1; Dietary Fiber: 6.1; Sugars: 1.7; Protein: 36
PEACH COBBLER SCONES
makes 8 scones
3 cups all-purpose flour
1/4 cup granulated sugar
3 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon salt
1/2 cup unsalted butter, cold and cut into cubes
1/4 cup vegetable shortening, cold and cut into cubes (if you don’t have shortening you can certainly substitute unsalted butter)
1 egg, beaten
3/4 cup buttermilk, cold
1 teaspoon pure vanilla extract
1 ripe peach, sliced thin
1/4 cup buttermilk, for burshing
2 tablespoons granulated sugar
3/4 teaspoon ground cinnamon
Place a rack in the center of the oven and preheat to 400 degrees F.Line two baking sheets with parchment paper and set aside.
In a mixing bowl, sift together flour, sugar, baking powder, baking soda and salt.
Cut in shortening and butter until mixture resembles coarse meal.
Use your hands to break the fat cutes into the dry ingredients. Some of the fat bits will be the size of peas and some fat bits will be the size of oat flakes.
In another bowl, combine egg, milk, and vanilla, and beat lightly with a fork. Add the liquid to flour mixture all at once, stirring enough to make a soft dough. Turn out onto a floured board and knead about 15 times. If the butter has warmed too much in the making of the dough, shape the batter into a dish, wrap in plastic wrap, and let rest in the fridge for 15 minutes. If the butter is still cool, shape the dough into a disk and, on a well floured surface, roll dough to a little less than 1/2-inch thickness. My dough was about 12-inches long and 10-inches tall.
The dough will be rolled just thinner than a biscuit dough that you would cut biscuits from. Brush half of the rolled out dough with buttermilk. Arrange peach slices, in a single layer, across the buttermilk moistened dough. Sprinkle with half of the cinnamon sugar mixture.
Carefully fold the empty side of dough over the peach sliced layer. Press gently together. Add a bit of flour to your hands and press the edges of the dough in, creating more of a rectangle shape than a half circle shape. Using a floured knife, slice dough into eight even pieces.
Place dough on prepared baking sheets, leaving about 1 1/2-inches of room around each scone for spread while baking. If dough has warmed, and feels mushy, place in the fridge for 20 minutes to rechill.
Remove from the fridge. Brush each scone top with buttermilk, and sprinkle with remaining cinnamon sugar. Bake scones for 15-18 minutes, until golden brown and cooked through. Remove from oven and allow to cool for 15 minutes before serving. Scones are best served warm, on the day they’re made, with soft butter.
Strawberries, Mozzarella, Walnuts, Basil, Balsamic Dressing…RECIPE
Allrecipes.com is easily one of the best recipe sites online.. but sifting through a million recipes to find yummy & healthy recipes can be hard. The healthy section has a lot of lol-worthy “healthy” options (cinnamon sugar pork rinds? are you serious? in the healthy section? ok.) & There’s a ton of great healthy recipes buried in other sections around the site. Here’s a list of some worth looking at!
PS - when you change the number of servings, it automatically scales the ingredients down for you!
- Vegan Crepes
- Whole Wheat Pancakes
- Autumn Apple Salad
- Double Whole Grain Pancakes
- Egg White Crepes
- Fluffy Canadian Pancakes
- Dairy & Gluten Free Pancakes
- Eggy Veggie Bake
- Poached Egg Caprese
- Gluten Free Hot Breakfast Cereal
- Quinoa Pudding
- Omelet in a Mug
- Tofu Quiche with Broccoli
- Suppertime Egg Burritos
- Black Bean Breakfast Bowl
- Zucchini and Eggs
- Almond Chicken Salad
- Barbie’s Tuna Salad
- Vegetarian Sloppy Joes
- Avocado and Tomato Salad
- Black Bean Burger
- Bermuda Spinach Salad
- Avocado Egg Salad
- Vegetarian Chickpea Sandwich Filling
- Grilled Fish Tacos
- Cranberry and Cilantro Quinoa Salad
- Orzo and Shrimp Salad with Asparagus
- Vegan Falafel
- BBQ Tuna Fritters
- Asian Chicken Salad
- Simple Turkey Chili
- No Mayo Tuna Salad
- Coconut Curry Tofu
- Hawaiian Chicken Kebabs
- Garlic and Rosemary Chicken
- Vegetarian “Meatloaf”
- Paprika Chicken
- Lentils and Spinach
- Vegan Taco Filling
- Vegan Lasagna
- Thai Spiced BBQ Shrimp
- Whole Wheat & Honey Pizza Crust
- Cedar Planked Salmon
- Baked Salmon
- Taco Salad
- Tofu and Veggies in Peanut Sauce
- Stuffed Peppers
- Turkey Burgers
- Crispy Eggplant with Spicy Tomato Sauce
- Spaghetti Squash
- Peppermint Meringues
- Grilled Peaches with Gingersnaps
- Pumpkin Pie for Dieters
- Pumpkin Rice Pudding
- Spiced Baked Apples
- Gluten Free Garbanzo Bean Chocolate Cake
- Honeysuckle Pineapple
- No Bake Peanut Butter Nuggets
- Chocolate Banana Tofu Pudding
- Poppy Seed Fruit Salad
- Low Sugar Strawberry Rhubarb Pie
- Orange Sponge Cake Roll
- Fresh Fruit Minty Dip
- Dark Chocolate Bark
- Banana Cookies
- “Ice Cream” Sandwiches
- Baked Stuffed Pears
- Crunchy Macaroons
- Fruit Salsa & Cinnamon Chips
- Fruity Fun Skewers
- Baked Kale Chips
- Hard Boiled Egg
- Pita Chips
- Eggplant Chips
- Cajun Popcorn
Protein! Why it’s important:
- Helps with weight loss - Protein helps you stay fuller for longer.
- Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!)
- Tofu - Low in calories and fat. High in protein.
- Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat.
- Tempeh - If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein.
- Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks.Other Options:
- Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef.
- Pork Tenderloin - Much lower in fat than beef.
- Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken.
- Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids.
- Tuna fish
- Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients.
- Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with pureed/mashed fruit instead of the fruit mix-ins that might come with it.
- Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium.
All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean.
Check out Eatmoreof for more tips on how to get healthy foods into your diet!
Smoked salmon with avocado, capers, onions & tomato!
DELICIOUS, COULD SOMEONE MAKE THIS FOR ME??!!
Quinoa burgers - 130 calories. - RECIPE
this is a beautiful salad!
Flour-less Peanut Butter Protein Cookies
- 1/2 cup peanut butter - I used PB2 mixed with water and they turned out okay, but probably not as well as they would with regular peanut butter! Using PB2 is great if you want a lower fat & calorie recipe.
- 1/4 cup protein powder
- 1/3 cup egg whites
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- If using PB2, first mix it with water, then add it with all the other ingredients and mix well.
- Scoop spoonfuls of the mixture onto a baking sheet that has been sprayed with non-stick cooking spray. I made 5 decent sized cookies.
- Bake at 350 degrees for about 12 minutes!