100g - Solid Chicken Breast 1 ( or 1 1/4) cup - Water
1 Tbs - Minced Garlic
1 tsp - Chives
100g - Raw Spinach
1 Tbs - Balsamic Vinegar (CAUTION ITEM)
Salt & Pepper to taste
1 tsp - Braggs
Calories: 182 (Roughly)
Servings: 1 - Protein 1 - Veggie
Preheat Oven: 350
Cut Chicken Breast in half to make 2 cutlets. Place a sheet of plastic wrap on top and pound them out to make them thinner. Sprinkle both sides with salt and pepper. In a separate bowl mix the minced garlic, chives and salt & pepper together along with any other spices you prefer ( I add a little garlic or onion powder). After mixture is thoroughly mixed ;) spread on one side of each chicken cutlet. Place spinach over each cutlet and roll semi-tightly, use a toothpick to hold cutlets together.
Before Placing in Oven:
Add 1/4 cup water to hot Pan on Stove. Place cutlets in pan and cover with Balsamic Vinegar. Brown each side for 3 minutes.
Oven Time:
Place cutlets in small baking dish (pour excess water and balsamic vinegar on top) Add 1 cup of water to baking dish. Cook in oven for 15-20 minutes or until middle is 190 degrees. When done you can slice into pieces or leave whole and then sprinkle some Braggs on top! Enjoy!
I've also used Red Wine Vinegar and it turned out about the same... Add more spices if its too boring for you!
(FANTASTIC DESSERT) 1 - Apple
1 tsp - Pure Vanilla Extract (OPTIONAL)
2 Tbs - Stevia
1 Tbs - Cinnamon
1/4 cup - Water
Calories: 72 w/o Vanilla Extract 84 with Vanilla Extract
Servings: 1 - Fruit
Add Extract, Stevia, Cinnamon & Water to small bowl and Microwave for 30 seconds. Set Aside. Cut apple into thin slices (with or w/o peel) add to medium sized bowl and pour "syrup" on top. Mix until all apple is covered then place in Microwave for 2-3 minutes. Apples might still be a tad hard but thats how I like them. You could also bake this to get soft apples. Enjoy!
1 Tbs - Minced Garlic
1 tsp - Garlic Powder1 tsp - Dried Chopped Onion
1 tsp - Onion Powder1 tsp - Braggs
Servings: 1 - Protein 1 - Veggie
Saute Chicken Breast in 1/4 cup of water. When cooked through remove from heat and shred chicken. Place back in frying pan. Chop Celery into small pieces and add to chicken with all other ingredients/spices listed, add another 1/4 cup of water and cover. Place heat on med-low and cook for 20 minutes or until celery is soft. Add Salt and/or a few more drops of Braggs to taste. (Optional - Add Noodles)
(for those days you need a snack you aren't gonna hate yourself for)
4 - Egg Whites
1 tsp - Tartar
2 Tbs - Stevia
1 Tbs - Cinnamon
1 tsp - Pure Vanilla Extract (Optional)
Preheat Oven: 275 degrees
Whip Whip Whip Your Egg Whites until somewhat stiff. Add all other ingredients to bowl and Whip Whip Whip some more until stiff. Add them to a cookie sheet covered in wax paper or parchment paper. (Do not add them to cookie sheet alone, I tried this and got a crispy batch stuck to the pan) Bake for 40-45 minutes. For garnish sprinkle Stevia and cinnamon over tops of cookies when done. You can add other Stevia flavors or remove the cinnamon all together depending on taste.
Calories: 48 (Roughly) 60 (Roughly) w/Vanilla Extract
Yields: 20-25 Small Cookies @ about 2-3 Calories a piece!!!!
1 - Apple 1 Tbs - Cinnamon
1/2 - Lemon
Preheat the oven to 150F
Calories: 80
Servings: 1 - Fruit
Slice the apples thinly (approx 1/8 inch thick). Cover a baking tray with parchment paper. Lay the apples on the baking tray leaving a small space in between each apple slice. Sprinkle a small amount of lemon juice and a small amount of cinnamon over the apple slices. Turn off the oven, and place the baking tray of apples into the oven. Leave overnight. Apples should dehydrate completely, but if not, repeat the process until apples are completely dehydrated.
1 tsp - Cumin
1 tsp - Paprika
2 tsp - Garlic Powder
2 tsp - Onion Powder
2 Tbs - Chili Powder
1 tsp - Kosher/Sea Salt
1 Tbs - Dried Cilantro
1/2 - Cup Water
3 - 4 Leaves of any Lettuce ( I use Bibb Leaves for Wraps & Romaine for Tacos )
Calories: 186 w/Beef
Servings: 1 - Protein 1 - Veggie
Brown Meat and then add water and seasonings. Cook on med-high heat until liquid has been dissolved. Wash lettuce thoroughly and dry. Add taco mix to Lettuce and squeeze lemon on each taco/wrap. I add a 1/2 tsp minced garlic and a little more salt myself. You could also add cayenne pepper if you prefer it spicier! Enjoy!
Caution Mixed Veggies (unless you count Tomato as a fruit lol)
100g - Chicken Breast 100g - Asparagus
1 Tbs - Balsamic Vinegar (CAUTION ITEM)
1 Tbs - Braggs
1 Tbs - Rotisserie Chicken Seasoning
1 tsp - Minced Garlic
1 tsp - Garlic Powder
1 1/2 cup - Water
Salt and Pepper to taste
Preheat Broiler to Low
Calories: 181
Servings: 1 - Protein 1- Veggie
Chicken:
In a small bowl add Balsamic Vinegar, Braggs, Water and minced garlic, Stir. Pour into Pan with chicken on med-high heat and brown both sides of chicken (3-4 minutes each side) add other spices to either side and cover simmer on low-medium heat until done. Should be moist, if you run out of water add another 1/4 cup or so until chicken is cooked through (190 degrees in middle). Any excess liquid can be poured on top of chicken for "sauce".
Asparagus:
Place desired number of asparagus spears on a cookie sheet.Spray with a light coat of cooking spray on sheet. Salt and pepper to taste ( I use lemon pepper seasoning ). Broil on low for 12 min then when the 12 min are up turn broil to high and broil for 3 min. Keep in mind that the thickness of asparagus spears vary in size, so adjust your time. The 15 min cook time is for your average sized spears. You don't want burn them so if they look done before the full 15 min cook time take them out. The asparagus should still have a little crunch to them without being soft or squishy like some steamed asparagus is. ENJOY!
Meat Mix 100g - Ground Beef or Chicken (if using chicken cube/shred when done cooking)
1 Tbs - Chili Powder
1 tsp - Minced Garlic
1 tsp - Cayenne Pepper
Tomato Mix
200g - Stewed Diced Tomato (No Salt Added Can or Homemade)
3 Tbs - Cilantro
1/2 - Lemon
1 Tbs - Sea/Kosher Salt
1 Tbs - Onion Powder
3 Tbs - Chili Powder
2 Tbs - Garlic Powder
2 c - Water
Garnish
1 - Melba Toast
Calories: 209 w/Beef & Melba 207 w/Chicken & Melba (187 w/o Melba 185 w/o Melba)
Servings: 1 - Protein 1 - Veggie 1 - Starch (optional)
Brown Meat and spices Together (Meat Mix) while that is cooking add Tomato Mix to Blender or Food Processor and pulse a few times to mix ingredients then add to pot and bring to a boil on med-high heat. Add Meat Mix to pot and boil for another 5-10 minutes. Let simmer on low heat for 10 minutes. Add crushed Melba Toast to your bowl for the Faux Tortilla effect! Add spices to taste and/or remove Melba Toast for fewer calories. Voila! Enjoy!
