Quick Chicken Salad
Why do I love this? It's easy, it's filling, and it's freaking delicious! I add it all into my mini food processor, but you can take the long way if you wanna.
1 cup cooked chicken breast
1/3 cup Mayonnaise (I use Kraft Light)
1 large stalk of celery (chopped)
2 TBSP diced onion
1 medium carrot (grated)
Place chicken in food processor and pulse until shredded (you could also shred using a fork). Mix chicken with veggies and then add mayo and stir.
I like to put it on a whole wheat pita and add a little romaine lettuce. You can also add a few red grapes or an apple chopped up!
Buffalo Chicken Salad
Buffalo Chicken Salad
(with homemade dressing)
1 cup plain Greek yogurt
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. sea salt
1/2 tsp. parsley
1/2 tsp. dill
1/2 tsp. pepper
Combine all ingredients in a blender or food processor and blend for 30 seconds. Place in sealed container & refrigerate.
(This makes enough for 2 salads)
1 lb boneless/skinless chicken breast
1 large egg
1 cup panko crumbs
Cut chicken into bite size pieces, dip them in the egg, then roll them in the panko crumbs.
Bake at 400 degrees F 20-25 minutes.
While your chicken is cooking and your dressing is chilling, rip up some of your favorite lettuce (I prefer romaine) and dice up whatever veggies you've got. I use green peppers, cucumbers, red onions, and carrots. When your chicken is finished, toss it in a bowl with 1/4 cup of Frank's Hot Sauce. Use a slotted spoon to dip the chicken out and spread it over the top of your salad. Drizzle with your homemade dressing and enjoy!
One Week of Healthy Meals!
Ugh, what the heck am I going to make for dinner?" You've said it, you know you have! Whether you're on a healthy eating journey or just sick and tired of spending an hour in the kitchen cooking every night, meal prep can help! You spend a couple of hours in one go on say...a Sunday afternoon...and you're set for the whole week. I hear you saying, "Oh Betsy, please teach me your ways," I got ya!
Prepping meals ahead of time keeps me on track because there's always something healthy to make without too much work. I'm way less likely to stick a frozen pizza in the oven for dinner if I've got some stir fry that can be ready in 10 minutes or so! This menu is set up for me on the 2nd lowest calorie bracket for a new program coming out soon. I'm doing the "pre-program" now and starting the real deal on July 16th! If you haven't heard of LIIFT4, you will. I'll be doing a little write up all about it very soon!
**Order of preparation follows the recipes :)
This Week's Menu:
Chicken crock pot enchiladas
Chicken salad wraps
1 Red, 1 yellow, 1-2 greens
Chicken & Veggies
Preheat oven to 400.
Mix spices and set aside.
Slice onions and peppers into ¼ to ½ inch wide strips. (Place in 9x13 baking pan)
Slice chicken breast into thin strips. (Place on top of veggies in pan)
Sprinkle the seasoning mix over the chicken and veggies, then drizzle with olive oil.
Next, give them a good stir (easiest way is with your hands).
Pop them in the preheated oven for 35-40 minutes, stirring once or twice while baking.
Remove from oven, sprinkle with lime juice, and stir.
Serve on warm whole wheat tortillas with the toppings of your choice. (Greek yogurt, cheese, guacamole, lettuce, etc.)
*These can be made in advance by cutting up the chicken and placing it in a freezer bag with ½ of the seasoning mix and ½ of the oil. You can even cut the veggies up ahead of time and stick them in the fridge. On the day you're going to cook it, thaw the chicken, mix it in the baking pan with the veggies, other ½ of oil and seasonings, and cook as usual.
**Toppings you choose will add to your container/calorie count.
Chicken & Veggie Stir Fry
1 Red, 1-2 Green, 1 yellow, 1 tsp.
Chop chicken breast into cubes.
Slice peppers and onions into ½ inch or so chunks. Cut up broccoli into bite size pieces.
Mix oil, liquid aminos, teriyaki sauce, garlic, ginger, and paprika and pour over chicken.
Heat up a frying pan over medium heat with a dash of oil.
Add peppers, onions, and broccoli and cook until just softened (about 10 minutes) stirring often.
Remove veggies from pan and put the chicken into the hot pan (you can add a bit more oil if needed).
Cook thoroughly (10-15 minutes) and then add the peppers/onions/broccoli in with the chicken.
Peel skin off carrots and then using your peeler, shave carrots into pan.
Stir and cook an additional 3-4 minutes.
Serve over brown rice.
*This can be made in advance by mixing the marinade with the chicken in a freezer bag, freezing, and thawing the day of use.
If cut into 12 pieces, each piece: 2 reds, 1 green, 1 yellow, 1 blue, 1 tsp.
In large skillet cook sausage and break up into small pieces. When it's just about done, add in onions, peppers, broccoli, and mushrooms and continue cooking until veggies are soft and sausage is cooked through.
Spray 9x13 pan with non-stick spray or “grease” with olive oil.
Spread hash-browns in the bottom of the pan.
Spread meat/veggie mixture on top of hash-browns. Top that with 1 cup of cheese.
Beat eggs until broken up, add milk, parsley, salt, and pepper and mix well. Add 2nd cup of cheese.
Pour egg mixture over other ingredients in pan.
At this point you can stick it in the fridge for up to 12 hours or bake it in a 375 degree oven for 50-60 minutes.
Egg bake is done when a butter knife inserted in the middle comes out clean.
*This freezes really well after baking for quick morning microwave meals. Also, tastes great broken up and eaten in a tortilla!
Chicken Enchilada Bake
1 Cup Serving: 1 Green, ½ Red, 1 ½ Yellow, ¼ blue
Here are the instructions as written. I used barley in place of the farro since I would have had to order it online and wait for it. I also used a couple of chicken breasts which I seasoned with a little chili powder, cumin, garlic powder, and onion powder. I then used my food processor to shred it up.
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is soft.
3. Add garlic and jalapenos; cook, stirring frequently, for 1 to 2 minutes, or until jalapenos are soft.
4. Add chicken; cook, stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.
5. Place chicken mixture, farro, beans, tomatoes, water, enchilada sauce, chili powder, cumin, and coriander in a 3-quart slow cooker; mix well and cover. Cook on high for 3 hours, or until liquid has been absorbed, and farro is tender.
6. Remove lid and stir mixture. Season with salt and pepper if desired. Add cheese; mix well. Cover until cheese has melted.
7. Top with green onions and cilantro; serve.
*This is also great as a wrap (just add a yellow!)
Loaded Veggie Soup
Place water and veggies in large sauce pan and heat to boiling.
Once boiling, turn heat down and simmer (stirring occasionally) for 20 minutes or until veggies are soft. Let mixture cool about 10 minutes.
Mix in soy sauce and almond milk and pour into blender. Puree until smooth.
I blended in two batches because if you've every put hot stuff in a blender, you know if it's too full it erupt like a volcano!
Garnish with fresh parsley if desired. No lie, this looks kinda strange, like a thick green broth...but it tastes really good!
Honey Mustard Chicken Salad
Per 1 1/4 Cup Serving as a Salad: 1 Green, 1 Red, 1/2 Purple, 1/2 Blue, 1/2 Orange
Slowly add olive oil and whisk until blended.
Season with a dash or two of sea salt if desired. Refrigerate 2 hours before using.
Mix shredded chicken, apple, grapes, green onions, and ¼ cup of the dressing. Chill for at least 1 hour to let flavors blend and then toss with lettuce and eat as a salad.
I like to mix a bit with a cup or so of lettuce and make a wrap.
Food Prep Steps
To Die For Buffalo Chicken Wraps
I want to toss my meal plan out the window this week. Why? Because ever since I mixed this sauce up, tossed in some chicken, and turned it into a wrap...it's all I want to eat. Breakfast? Yep! Lunch? Yep! Dinner? Yep, that too!
Anyone can grab a bottle of hot sauce and stir some into a pile of chicken right? Yeah, I've been doing that for years too. But did you know it's pretty darn easy to whip up your own buffalo sauce? It's something I've been meaning to try for awhile and this week I finally got around to it. Taking some of my favorite bits and pieces from around the interwebs, I was able to piece together a nice little sauce that has just the right amount of kick for me. The best thing is, it's totally adjustable to your taste!
4 chicken breasts (cooked & shredded)
1 stick of butter
4 TBSP vinegar
1 tsp. Worcestershire sauce
2 TBSP tomato paste
1 TBSP honey
2 tsp. garlic powder
2 tsp. smoked paprika
1 tsp. onion powder
1/2 tsp. chili powder
1/2 to 3/4 tsp. cayenne pepper
Cook and shred your chicken and set it aside
In a medium sauce pan, melt butter on medium heat.
Stir in remaining ingredients.
Continue to cook on medium heat, stirring often, until simmering.
Remove from heat and stir in chicken.
Serve in flour tortilla with a bit of shredded cheese, lettuce, your favorite dressing, tomatoes, and anything else that sounds good.
You can also serve in a lettuce leaf, pita, or just on a cracker. It's so good!
Cloud Bread (straight from heaven)
If you're trying to go low carb (or no carb) these babies come pretty close. Weighing in at 1 g. of carbs per "piece". And the best part? They are super easy and delicious. Craving something sweet? Just put a thin layer of butter and maybe a little dash of cinnamon. Savory? A little garlic powder. I hear they also make great toast so I'll be trying that next week along with using them for sandwiches and such for sure! You can follow the recipe as is or stir in any of the following: