Grilled Chicken Pita with Tzatziki Sauce

Middle eastern food is amazing.  I was lucky enough to visit Greece and Turkey this past summer and had some incredible food there.  This recipe unfortunately comes nowhere close, but it's quick and healthy, and can give you a little taste of the middle east.

For the Sauce
2 cups Greek Yogurt (plain) 1/2 Cucumber (halved and seeded)

1/2 tsp olive oil2 Tbs Dill (more or less to taste) 
1 Tsp Garlic (minced)

2 Tsp Lemon Juice 
1 Tsp Lemon Zest 
1/2 Tsp Salt 
1/2 Tsp Black Pepper 
1 Tsp Paprika 

Cut the cucumber in half lengthwise and scoop out the seeds with a spoon.  Most of this is water and will cause your sauce to be too thin. Blend all ingredients above in a food processor or blender.  Refrigerate at least 1 hour before serving.  The longer these ingredients sit together the better the sauce tastes.

2 Chicken Breast

2 Whole Wheat Pitas

1/2 tsp yellow curry powder

1/2 tsp paprika

1/2 tsp garlic powder

1 tsp black pepper

1 tsp salt

1 roma tomato (diced)

2 leaves romaine lettuce (shredded)

Season the chicken breasts in the spices above and grill until slightly blackened.  Remove from the grill and let rest about 5 minutes before cutting into 1/2" cubes.  Meanwhile dice the tomatoes and shred the lettuce.  You can heat up the pitas in a saucepan or microwave before filling with lettuce tomato and chicken.

Chicken Pesto Pasta

This one goes to grandma again. She makes the best pesto with fresh basil leaves from her garden.  I have a tiny little potted plant on my deck that I basically have to strip naked to make enough pesto.  This sauce is light and the pasta is perfect for heavy fitness days when you need to replenish your muscles with carbs.  Balance those carbs out with a healthy dose of protein, high fiber vegetables, and healthy omega-3 fats and this meal becomes one you can feel good about.

For the Pesto:

2 cups loosely packed basil leaves. 

1/4 cup pine nuts

1 tbs garlic (minced)

2-3 tablespoons extra virgin olive oil

1 tbs low fat parmesan cheese

Kosher salt and fresh black ground pepper to taste

For the pasta

1/2 lb of whole wheat pasta (A whole box is a LOT)

3 boneless skinless organic chicken breasts (Cut into strips)

1 tbs extra virgin olive oil

1 tbs garlic (minced)

1 tbs italian seasoning

Boil about a half of box of whole wheat pasta according to directions. Drain.

Meanwhile combine pesto ingredients in a food processor (or blender).  

Saute garlic in a tablespoon of olive oil over medium heat.  Add in chicken and italian seasoning.   Once the chicken is cooked through, add to the pasta and toss with pesto.

Serve with a side of fresh steamed veggies.

Chicken Tortilla Soup

I'll have to thank my sister for this one.  She sent me a recipe not too long ago that was my starting off point for this soup.  This one is good to make and keep in the freezer for when you're craving it.  


3 skinless, boneless chicken breasts, boiled and shredded
1 teaspoon olive oil
1 teaspoon minced garlic
1 teaspoon ground cumin

1 tsp paprika
1 (14.5 ounce) organic free-range chicken broth
1 small can corn kernels (optional)

1 can black beans
1 cup chopped red onion
1/4 cup chili powder
1 tablespoon lemon juice

1 tablespoon lime juice

1 cup chunky salsa

1/2 cup loosely chopped cilantro leaves (no stems)
8 ounces corn tortilla chips (Simply Tostitos Blue Corn)
1/2 cup shredded Low Fat Monterey Jack cheese (optional)

First boil the chicken breasts in a large pot.  You can cut them into large chunks to make them cook faster.  Once cooked, drain, and shred using two forks.

In a large pot over medium heat, cook and stir chicken in the oil for 5 minutes. Add the garlic and cumin and mix well. Then add the broth, corn, beans, onion, chili powder, lemon and lime juice, cilantro, and salsa. Reduce heat to low and simmer for about 20 to 30 minutes.

Pour soup into bowls and break chips over top. Top with the Monterey Jack cheese.  Optionally, add a small spoonful of greek yogurt instead of sour cream. Garnish with cilantro leaves and lime wedge.

Banana Coconut Muffins

I'm not much of a baker but muffins are so convenient I can't help but suck up my pride and break out the muffin tin.  The greek yogurt not only makes these muffins delicious, it also gives them the protein they need to start your morning off right.

Preheat oven to 350°F and line a muffin tin with liners

2 large ripe bananas (mashed)
1/2 cup egg whites (2 eggs)
1/2 cup plain, non-fat Greek yogurt1/2 cup oats
1 tsp. baking soda
1 tsp. cinnamon

1/3 cup coconut oil, melted
1/4 cup honey
1/2 cup almond flour

1/2 tsp vanilla extract

Whisk all ingredients together and fill muffin liners 3/4 of the way.  Bake for 20-25 min.

Eastern Carolina Style Pulled Pork Barbecue

I've lived in North Carolina long enough to know good barbecue, and sometimes I crave it. If you have a crockpot, this recipe is great for coming home from work and having dinner ready.  The sauce is key.  It's sweet, tangy, and spicy all at once. Just go easy on the sugary ingredients and this one stays pretty lean (along with some nice animal fats). 


1 whole pork shoulder ( bone in; approximately 8-10 lbs )
1 cup apple cider vinegar
1 cup water

1 tbs onion powder

1 tbs garlic powder

1 tsp paprika

1 tsp cayenne pepper

1 tbs red pepper flakes

1 tsp brown sugar (Optional. Omit if limiting sugar intake)

1 tsp worcestershire sauce

Fresh ground black pepper to taste

Put the pork in the crockpot with the fat side up.  Pour in liquid ingredients over top and sprinkle spices over top of the pork.  Now turn that crockpot on low and go to work. (or cook for about 8 hours)

Come home and make the sauce (and some steamed veggies).   

Sauce: 

1 cup apple cider vinegar

3/4 cup liquid from crockpot

1/4 cup worcestershire sauce

1 1/2 tbs organic ketchup

1 tsp garlic powder

1 tsp cayenne pepper

1 tbs red pepper flakes

1 tsp fresh ground black pepper

1 tsp honey

Whisk these ingredients together and use to taste.  Eastern style sauce is not like thick, sugary, bottled stuff you get at the store.  It's thin and has a nice kick to it.

Seared Tuna Medallions

I always keep an eye out for specials at the seafood counter.  This week salmon AND tuna medallions were on sale.  I got two of these little beauties for just $5.00.  One will be for dinner tonight and one will go on top of my salad tomorrow for lunch.  This is a super quick meal and looks fancy too.


If you buy a good quality tuna, you can eat it raw, so don't worry about cooking these rare. Treat them like steaks. 

2 tuna medallions
squirt of lemon juice
1 tbs olive oil

For the seasoning you'll need,

Coarse ground black pepper
Coarse sea salt
1 tsp paprika
1 tsp ginger powder
1 tsp garlic powder

Combine all of these on a small plate and mix together.  Carefully press your tuna medallions into the seasoning to evenly coat the surface of both sides.  When you're done, sprinkle a little extra salt and ground pepper to give the outside a nice crust.

Heat about a teaspoon of olive oil in a saucepan over medium high heat.  Let the pan get hot before you place the medallions in.  Sear on both sides about 2 minutes.  I can usually tell they're done when the sides are only slightly pink.  Squirt a few drops of lemon juice over each medallion and serve over a bed of greens or a salad.

Beef and Broccoli

Chinese take out.  Yum.  My parents used to let us kids pick one item from the menu for everyone to share. Mine was ALWAYS beef and broccoli.  Unlike the original, (loaded with sodium and sugar,) heres a version that cranks up the heat and tones down the garbage.

1 lb lean beef (sirloin or flank steak)  cut into strips

2 heads fresh broccoli (cut into florets)

1 cup quinoa
1 tbsp peanut oil

1/4 cup fresh sliced ginger
3 cloves garlic, minced

1/2 cup chopped red onion
2 Tbs low-sodium soy sauce
1 Tbs sriracha sauce

1 Tbs worces


tershire sauce

1 Tbs red wine vinegar
Ground black pepper, to taste

Freshly chopped ginger

Get the quinoa cooking. ( 1 cup dry quinoa to 2 cups water or chicken stock).  Place a 1/4 cup of water in a large saucepan along with broccoli and cover to steam over high heat. Drain and set aside.

Meanwhile, combine beef, ginger, garlic, soy sauce, and pepper in a small bowl.  Heat a wok (or large saucepan) over high heat with a tablespoon of peanut oil. Carefully add the beef to sear for about a minute.  Transfer to a plate.

Add chopped onion to the wok and cook until translucent.  Combine broccoli and beef. 

Combine a tablespoon of soy sauce, sriracha, red wine vinegar, and worcestershire sauce. Serve the beef and broccoli over a bed of quinoa and drizzle hot sauce over top.

Dad and Shane's Famous Chili

Growing up we always loved nights when dad cooked.  His chili is the best.  When I went off to college it was the first thing I learned to cook on my own. Over the years, I've added ingredients and modified his recipe.  Now everyone loves my chili, and its not that bad for you.   

1 lb Lean ground beef (92/3)

4 cans Del Monte Diced tomatoes (Zesty style)

3 cans dark red kidney beans

1/2 red onion chopped

1/3 cup chili powder

2 tsp cayenne pepper

2 tsp black pepper

2 tsp cinnamon

1 tsp brown sugar (naughty)

1 tsp honey

1 tsp worcestershire sauce

1 tsp texas pete hot sauce

Brown ground beef in a sauce pan, and drain.  Combine all ingredients in a large pot and simmer over low heat for at least 2 hours.

My dad always served over white rice, topped with cheese and sour cream with a cornbread twist on the side. Soo good. But, for a healthier alternative try some of these options.

Plain

Over cooked brown rice

Over quinoa

Toppings:

Reduced fat cheese

Greek yogurt (alternative to sour cream)

Nutrition Facts: (chili only)

Calories: 579

Protein: 34g

Carbs: 99g

Fat: 4g

Grandma Trudy's Chicken Salad

My grandparents own a gorgeous lake house on Lake George in the Adirondack mountains in upstate New York.  When we visit in the summertime, she always makes this chicken salad for our picnics to the islands.  Of course this isn't EXACTLY her recipe, I've modified it a little, but it will never be as good as hers.  Her tarragon comes fresh from her garden.

Amazing House

Even Better View

2 Chicken Breasts (Organic)
2 Tbs light mayonnaise
1 Tsp olive oil
3 Stalks celery (chopped)
1/4 cup fresh tarragon leaves (finely chopped)
1/4 cup reduced sugar "craisins"
1/4 almonds (chopped)
Salt and pepper to taste


Boil chicken breasts, drain and shred.   Combine in a large bowl with all other ingredients and refrigerate for 2 hours before serving.

Use two forks to shred the chicken

The Secret Ingredient

Serve over a bed of greens or a slice of rye toast.

Chicken Cakes

So there's this bar and grill down the road where I live (Leesville Taproom) that makes a "Chicken Cake Sandwich."  It's basically a crab cake, but made with chicken, on a bun with "special sauce" and pepper jack cheese.  Bottom line: it's awesome, and if you haven't gotten it there, order it next time.  This week, I'm on a quest to re-create a fit-friendly version.  I've scoured the web for crab cake recipes, chicken cake recipes, and my dad even threw in some help with his chicken burger recipe.  Here's what I've come up with.

Makes 8 Servings

1 lb ground chicken (or cooked, shredded chicken) 

1 stalk celery (finely chopped)

1/4 cup carrots (finely chopped)

1 egg white

1/4 cup low fat mayonnaise

1 tsp Dijon mustard

1 - 2 tsp Old Bay Seasoning

1/2 teaspoon grated lemon rind

1 tsp lemon juice

1/4 teaspoon freshly ground black pepper

1/8 teaspoon ground red pepper

1/2 tsp Worcestershire sauce

1/2 cup panko bread crumbs (divided)

1 tablespoon olive oil

Combine everything except for chicken and bread crumbs in a food processor or by hand.   Add in chicken half of the bread crumbs and ensure the mixture is even.  Place the other half of the panko crumbs in a small bowl. Use a 1/4 measuring cup to spoon out the mixture and roll into a ball.  Coat evenly in the remaining panko crumbs.  Place the ball in a lightly oiled sauce pan over medium heat and flatten to make into a "cake." Cook about 5 min on each side until slightly browned.  Make sure the chicken is cooked all the way through. Remove and garnish with a lemon slice.

Nutritional Information:

Serving Size: 1 Chicken Cake

Calories: 142

Fat: 9g

Protein: 16g

Carbs: 7g

Beef and quinoa stuffed peppers

My roommate in college was the one who got me into fitness and nutrition. (Now he's a registered power lifter and Certified Strength and Conditioning Coach in Virginia.) At dinner, he used to make fun of me if I didn't finish everything on my plate.  That has kind of stuck with me and now I'm a consistent member of the clean plate club.  

This little guy has everything you want right in its own little bowl. The best part? You get to eat the bowl.  Talk about being part of the clean plate club.

1 lb Lean Ground Beef (92/3)
3 Large Green Bell Peppers
1 cup (dry) cooked Quinoa (Again, I cook mine in chicken stock for flavor)
1/2 Onion (diced)
1 tsp dried basil
1 tsp dried oregano
salt and pepper to taste
1/2 jar tomato sauce
1/4 cup low fat mozzarella cheese (optional)

Preheat the oven to 350° F

Sauté the onion in a tsp olive oil until soft.  Add the ground beef,  and spices.  Brown the ground beef until there is no longer any pink.  Drain and add in quinoa.  Cook for a minute or two to let the quinoa absorb the flavor.

Cut the tops off the bell peppers, cut out the white membrane and rinse out the seeds. 

Stuff the peppers with the beef mixture, top with tomato sauce, and bake in a baking pan for 20-30 min. Add a little cheese and bake for another 5 minutes.

I ate mine tonight with half of a sweet potato.

Nutritional Information
Serving Size: 1 stuffed pepper

Calories: 345
Fat: 8g
Carbs: 43g
Protein: 26g

Look Trey, clean plate club!

Panko crusted tilapia

Alright fish lovers, this ones for you. Tilapia is one of the cheaper types of fish you can buy at your grocery store. They're also a great source of lean protein and contain low levels of mercury. This meal is so quick and delicious, it will become a favorite for sure.

2 tilapia filets

2 egg whites

1/2 cup Panko bread crumbs

2 tsp old bay seasoning

1 tsp garlic powder

Preheat the oven to 375 F

Separate egg whites into a small bowl and bread crumbs and seasoning into another bowl. Dip the filets in the egg whites and then into the bread crumbs. Place in a pan sprayed with nonstick olive oil spray. (I put down aluminum foil first for easy clean up). Bake at 375 F for 10-12 minutes. The fish should be flaky.

Serve over a bed of greens and garnish with a slice of lemon.

Nutritional information:

Serving size 1 filet

Protein: 28g

Carbs: 13g

Fat: 10g

This week's grocery list plus Enchiladas

I've got a few meals planned for this week - including some from last week that I didn't get around to.  

Here's what I've got so far. 

• Enchiladas
• Panko crusted tilapia
• Stuffed Peppers
• Tortilla Pizzas with Ground Beef
• Chicken Cakes
• Chicken Salad Wraps
• Apple Cheesecake Muffins


Download the grocery list here 


Everyone has that one mexican restaurant they crave.  Whether its the queso or the margarita specials, they always seem to draw us in to be loyal to that one place.  Here's a recipe for enchiladas that will hopefully keep us loyal to our own kitchens and eat a little healthier!


Ingredients:

For the sauce:

2 garlic cloves, minced
1-2 chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken stock
kosher salt and fresh pepper to taste

For the chicken:

1 tsp olive oil
4) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken stock
1/2 cup tomato sauce
8 (7-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
olive oil cooking spray
1/2 cup chopped cilantro for topping


Directions:

Preheat oven to 400 degrees.

For the Chicken:

Boil the chicken, drain and shred.  (I use two forks to pull the chicken apart)

Heat the olive oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until tender. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes.

For the sauce:

Meanwhile, in a medium saucepan, sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes.


Spray a 13 by 9-inch pan with olive oil spray. Put a small amount of chicken mixture into each tortilla and roll it.

Top with sauce, and low fat shredded Mexican cheese. Cover with aluminum foil and bake for 20 minutes.

Nutritional Information

Servings: 6 

Serving Size: 1 enchilada

Calories: 159

Fat: 6g 

Protein: 16g 

Carb: 18g

Fiber: 8g

Pasta salad with grilled chicken

This is a great side dish to bring to those summertime barbeques. My dad used to make this when we were kids and it's just so easy to make I had to share. 

Pasta:

1 box whole wheat penne pasta

1/2 cup lite mayonnaise

1 red bell pepper (diced)

1 green bell pepper (diced)

1 tsp cayenne pepper

2 tbs black pepper

2 tbs salt

2 tbs parsley flakes

1 tbs oregano

Boil the pasta and rinse with cold water. Drain and add spices.

While the pasta is boiling you can grill the chicken.

Chicken:

1 tsp Salt

1 tsp Black pepper

1 tsp Cayenne pepper

Spray the chicken breasts with olive oil, then season with above ingredients. Grill on high until slightly blackened.

Cut the grilled chicken into cubes. Add chicken, mayo, and bell peppers into a large bowl with pasta and toss well. Refrigerate for at least two hours prior to serving.

Saturday morning breakfast

I love waking up on a beautiful day like today and eating breakfast on my deck. With today being leg day at the gym I definitely need some carbs for energy. These chocolate protein pancakes will give me just that, plus a little chocolate flavor cause hey, it's Saturday. 

1/3 cup raw oats

1 scoop chocolate protein powder

2 egg whites

2 tbs low fat cottage cheese

Combine ingredients in a food processor or whisk by hand and cook like a pancake. Drizzle with honey or 100% pure maple syrup.

Served here with 2 slices Applegate Farms turkey bacon and 1 whole egg

Nutritional facts (1 pancake):
Energy: 213 cal
Protein: 29 g
Carbohydrates: 19 g (sugar 2.8g)
Fat: 2.3 g (saturated 0.4 g)
Fiber: 2.5g

Copycat Chipotle Chicken

Oh Chipotle.  My weakness.  If you've watched Inside: Chipotle on Netflix, you know that their chicken is organic, ingredients are prepared fresh, and their menu is simple.  But it's the way their chicken is seasoned that makes it taste so good.  So I searched for a good copycat recipe.  After trying a couple and making a few modifications to make it a little healthier, this is the one that stuck.  I usually make a few at a time, marinating them overnight and grilling them up the next day.

4 boneless, skinless chicken breasts. (Chipotle uses chicken thighs, which have more flavor, but also more fat)
1 can chipotle peppers packed in adobo sauce Look for these in the Mexican section of your grocery store. (take out the peppers and use the sauce- use 1 or 2 peppers depending on how spicy you like it)

1 tablespoon olive oil

1 garlic clove
1/2 onion (chopped)

1 teaspoon cumin powder
1-2 dried ancho chiles
1/2 teaspoon dried oregano
1/2 teaspoon black pepper

Put the chicken in a gallon-size, Ziploc bag. Add the olive oil to the bag, seal it, and toss and turn the chicken pieces inside the bag until they are well coated. I like to press all the air out of the bag as I seal it to make sure the marinade coats the chicken as much as possible.

Combine spices in a food processor.  Add the marinade to the bag, ensure that it is sealed tight, and toss and rub the chicken through the bag to coat well with the spices. Refrigerate the chicken in the bag for at least 4 hours

Heat a grill to about 400 degrees F. Grill 5 to 6 minutes per side, until the chicken is cooked through but still tender.  Let chicken rest for about 5 minutes before cutting.

Cut into cubes and put in a whole wheat tortilla with some quinoa, black beans, reduced fat cheese, and pico de gallo.

Pico de Gallo

6 ripe Roma tomatoes, diced
2 tbsp chopped cilantro
1/2 red onion, diced finely 
1/2 tsp kosher salt
Juice of half a lemon
1/2 jalepeno, finely diced

Oat Pancakes and Sq-hash Browns

This will be a quick post, but a good breakfast idea.

I have to give credit to my Aunt Tina for this one.  She's more of a health nut and a better cook than me so my sources are legitimate.  I've had other substitute pancake recipes but this one is quick and delicious.

2 Egg Whites

2 Tbs Greek Yogurt (Plain or Vanilla)

3 Tbs Raw Oats

1 Tsp Cinnamon

1 Tsp Vanilla Extract

Combine ingredients in a food processor or whisk by hand.  Cook like a pancake. This makes 1-2 pancakes.

Sq-hash browns.  Ok so maybe  that pun is a little bit of a stretch, but this is a good alternative to starchy greasy potatoes in the morning.

Grate 2 yellow squash into a pan sprayed with olive oil.  Cook over medium high heat until both sides are brown. 

Nutritional Information

Calories: 499

Protein: 30g

Carbs 39

Fat: 17g

Macro Nutrient Split:

Protein: 28%

Carbs: 36%

Fat: 35%

Panko Parmesean Chicken

I love Italian food.  I don't have Italian blood, but my grandmother's stepfather was Sicilian. She learned her cooking from him, and I've learned a thing or two from Grandma.  Too bad eating healthy doesn't usually involve the fried oils, cheesy dishes, and enriched wheat pastas we all love.  This recipe is a spin on an Italian classic that doesn't sacrifice taste, and is pretty quick to make.  I had a half of a jar of pasta sauce left from meatballs which made this an easy choice for tonight.

Cook Time: 20 min

4 Chicken Breasts (Organic)

2  Egg Whites

1/2 cup Panko Bread Crumbs

1/4 cup Parmesan Cheese

1/2 cup Pasta Sauce

1/4 cup Reduced Fat Mozzarella Cheese

2 Tsp Oregano

1 Tsp Thyme Leaves

1 Tsp Garlic Powder

1/2 Tsp Salt

1 Tsp Black Pepper

2 Heads fresh broccoli

1 tsp salt

1 tsp black pepper

1 squirt lemon juice

Preheat oven to 450°F

Separate two egg whites into a bowl.  Meanwhile, combine panko bread crumbs along with spices into a separate bowl.  Coat the chicken in the egg whites, then dredge the chicken in the bread crumbs, evenly coating.

Coat a baking pan with a small amount of spray olive oil.  Place the chicken breasts in the pan and put into the center rack. Bake for about 15-20 min.

Meanwhile, cut broccoli heads from stalks and place in a pan with a small amount of water. Season with salt and pepper and cover over medium heat.  As the broccoli turns bright green, add a squirt of lemon juice and cover for another minute until broccoli is tender.

Take the chicken out and spread about a tablespoon of pasta sauce over each breast.  Top with a sprinkle of low fat mozzarella cheese.  Bake for another 2-5 minutes until the cheese is melted.

Download the recipe card here

Nutritional Information:

714 Calories

Protein: 97g

Fat: 22g

Carbs: 32

Macronutrient Split:

Protein: 54%

Fat 28%

Carbs 18%