Chicken-Veggie Quesadillas w/ Ranch Yogurt Sauce

INGREDIENTS
1⁄4 cup non-fat plain Greek yogurt
2 tsp Mrs. Dash no-salt seasoning
12 ounces boneless and skinless chicken
breast
1 tsp canola oil
2 red or orange bell peppers, top and
bottom removed, cored and seeded
4 whole-wheat tortillas
2 tomatoes, diced
1⁄2 cup shredded low fat Monterrey or pepper Jack
cheese


DIRECTIONS
1. In a small bowl, make the sauce by combining yogurt and 1/2 seasoning. Cover and chill in the refrigerator. Place the chicken into a plastic bag. Using a
meat mallet or rolling pin, pound out the meat to 1⁄4-inch thickness. Add oil and remaining seasoning blend to the bag. Marinate meat 10 minutes. Place a cast-iron skillet or nonstick skillet over moderate heat. Once warmed, add the peppers. Sear the peppers for 2 to 3 minutes. Remove from heat, let cool slightly, and dice. Place the chicken in the skillet, and cook for 4 to 5 minutes. Turn, and continue to cook for about 5 minutes more. Remove the meat from the skillet, let cool slightly, and
dice. Build the quesadillas one at a time by placing a tortilla in the pan, then layering on half of the chicken, peppers, tomatoes, and cheese. Top with
a second tortilla and cook for 2 minutes on each side until the cheese melts. Remove the cooked quesadilla to a cutting board. To serve, cut each quesadilla in half, with a pizza wheel if you have one.

KIDS LOVE THEM!!!

Oatmeal Bars

3 c old fashion oats
2 t baking powder
3/4 c brown sugar
1 c skim milk
1/2 c natural apple sauce
3 egg whites

Options:  natural almonds, raisins or other dried nuts, grain sweetened chocolate chips, coconut

Preheat oven to 350 degrees
Beat eggs, applesauce, milk and sugar together; Add in milk, baking powder and oats; Mix in options.  Pour mixture in a sprayed 8x8 pan and bake for 30 mins.

Makes 16 bars

Breakfast Prepared While You Sleep!

Apple Cinnamon Slow Cooker Oatmeal

Ingredients
2 cups rolled oats (not quick oats)
1 teaspoon cinnamon
2 Granny smith apples (or any other type), diced
1/2 cup evaporated 2% milk 

Directions
Coat the inside of a slow cooker with nonstick cooking spray. Add all the ingredients to the slow cooker, then pour in 6 cups of water. Cover and set on low heat for 8-9 hours.

OPTIONS:
**Add raisins, honey, ground flaxseed, dried blueberries, chopped walnuts or almonds before serving, if desired.  Can also substitute grain sweetened chocolate chips (gluten free) and unsweetened cocoa powder.

Serving Size: Makes 6 one-cup servings
Calories: 157.7
Total Carbs: 9.6 g
Dietary Fiber: 3.2 g
Protein: 3.7 g (w/o nut options)

Whole Grain Panzanella

 

Straight from the garden!

Try this quick and tasty vegan salad/meal on your family tonight ~ I bet they won't miss a thing!

Ingredients

2 c whole-grain bakery-style bread, cut into 1/2 inch cubes
1/2 c red onion diced
4-5 tomatoes, diced
1 cucumber, peeled and diced
2 garlic cloves, chopped
1/2 t black pepper
1/4 c parsley, chopped
1/4 c fresh basil, chopped, or 2 tablespoons thyme, fresh
1/2 head Romaine lettuce, torn into bite-size pieces,
1/2 cup feta cheese, crumbled
2 t Dijon mustard or any spicy mustard
2 T red wine vinegar
3 T ev olive oil

Options:  1 T capers, drained and rinsed; yellow peppers

Directions

Preheat the oven to 375 degrees.
Spread the cubed bread on a sheet pan and bake, shaking the pan every 5 minutes until bread turns a golden brown. Remove from the oven to cool.
Combine all the salad ingredients except for the cheese in a large mixing bowl.
Place the mustard and vinegar in a small bowl, then slowly whisk in the oil to emulsify the dressing. Pour the mixture over the salad. Cover and set aside for 10-15 minutes.
About 10 minutes before serving, add the bread and cheese to the salad and toss well to combine.

Makes 6 two-cup servings.

Very Berry Muffins!

 

 

I love strawberries, but you can use any kind of berry for this recipe!

Ingredients

1 T flax seeds (grind)
1 c chopped berries  (your choice)
1 c quick oats
1 c lowfat buttermilk (or condensed milk)
1 c whole wheat flour
1 t baking powder
1/2 t baking soda
1 egg
1/4 c unsweetened applesauce
3/4 c brown sugar
1 t vanilla extract

Directions

Preheat oven to 375 degrees.

Spray muffin pans with nonstick spray or line with paper liners. In a small bowl, combine the oats and buttermilk, and let stand at room temperature for five minutes. In a medium bowl, combine the flour baking powder and baking soda. In a large bowl, use a mixer to beat the egg, applesauce, and brown sugar for 3 minutes at medium speed. Add the vanilla and combine. Blend in the oat-buttermilk mixture. Stir in the flour mixture just to combine. Try not to overwork the mixture. Fold in berries. Fill muffin cups 3/4 full and top with a sprinkle of flax seed. Bake 15 minutes or until a toothpick inserted into the center comes out clean.

Healthy Summer Smoothies (for everyone!)

I often get asked what are my fav smoothies or if it is safe to give protein shakes to kids.  I say, YES, of course in moderation.  Here are some of my "concoctions" that my boys give thumbs up on!  Ingredients are just combined in blender, pour and ENJOY!  (don't give me a hard time on their names, though.....not really creative).

*The 100% whey protein is what Team Fit sells and stands by!

Vanilla Tropics

• 4oz Vanilla Almond Milk
• 4oz Orange Juice
• 2oz Egg Whites (2 large eggs)
• 1 serving Vanilla Protein Powder
• 2 drops Coconut Extract
• 1/2 cup Strawberries
• 1/2 cup Pineapple
• 1/2 - 1 cup Ice (add to thicken)

Summer Afternoon

• 4oz Vanilla Almond Milk
• 4oz Lemonade
• 2oz Egg Whites (2 large eggs)
• 1 serving Vanilla Protein Powder
• 1/2 cup Strawberries
• 1/2 cup Peaches
• 1/2 - 1 cup Ice (add to thicken)

Va-Va Vanilla Goodness!

• 4oz Vanilla Almond Milk
• 4oz Guava Juice
• 2oz Egg Whites (in container or 2 large eggs)
• 1 serving Vanilla Protein Powder
• 1/2 cup Strawberries
• 1/2 of whole Banana
• 1/2 - 1 cup Ice (add to thicken)

Choclolate Yum!

• 8oz Dark Chocolate Almond Milk
• *Option: 1 shot Espresso or unsweetened cocoa powder
• 2oz Egg Whites (in container or 2 large eggs)
• 1 whole Banana
• 2 drops Coconut Extract
• 2 cup Plain Greek yogurt
• 4oz Plain unsweetened Almond Milk
• 4oz Orange Juice
• 1 serving Vanilla Protein Powder
• 1 cup Raspberries
• NO ICE

Break-FAST!

Don't have time for Breakfast, try us on this one.......

Ingredients

1/2 cup egg substitute
2 sliced mushrooms
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
2 Tbsp chopped red onion
1/2 cup spinach
2 turkey sausage patties, precooked and broken up (chose the low sodium kind)
1/4 cup shredded low fat cheddar cheese (or mozz. cheese)
2 whole wheat tortillas

Directions

Preheat pan, and spray with nonstick cooking spray.
Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook. Add cheese and allow to melt slightly.
Turn off stove, place tortillas on top of eggs to warm for a moment, then remove.
Fill tortillas, roll up and serve.

This is a versatile recipe. You can change the veggies to whatever you have on hand and get a different flavor, experiment a little and CREATE your day.