Stuffed Chicken Sweet Potatoes

                                 

     Have you ever had a twice baked Sweet Potato!? …me neither…til now…sorta.  Follow along, and see what I do here.  This is a perfect lunch or dinner, and it hits all the high notes.  Paired with a side salad, this makes a complete meal.  Each servings is only 348 calories, 32g carbs, 4.2g fiber, 27.8g net carbs, 30.4g protein and 11.1g fat, (skins and remnants not included).  What a protein powerhouse!  An excellent group of macros for staying power!  This will fill your tummy with smiles for hours.  ;)

Ingredients for 6 servings~

3 one pound Sweet Potatoes

1 Tablespoon Olive Oil

1 chopped Onion

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

1.5 pounds diced Chicken Breast

1 cup chopped Kale

1 medium (approximately 5.5oz) chopped Fuji (or favorite) Apple

3/4 cup Quinoa

1.5 cups Water

1oz (scant 1/4 cup) Feta Cheese Crumbles (sub with your favorite, such as Goat Cheese Crumbles)

1 Tablespoon chopped Walnuts (sub with your favorite nut such as Pecans)

     Clean and pierce each Sweet Potato, wrap in foil, place in foil lined pan and bake at 375 for two hours, remove, cool to room temperature and chill overnight in fridge (this last step is optional, but I think they set up better).  Meanwhile, add Oil to skillet along with Onion, Garlic, and Cayenne til Onions are golden brown.  Next add in Chicken til cooked thru, along with Kale and Apple.  Meanwhile, add Quinoa and Water to saucepan, bring to boil, reduce to simmer for 15-20 along with lid, when all water absorbed, add to Chicken mixture.  When ready, slice all Potatoes lengthwise, scrap out 1 pound of flesh from inside of all the Potatoes and stir into Chicken mixture.  Make sure to leave enough of a rim so that Potatoes hold their shape.  Divide mixture into 6 equal parts, I had to use my food scale, stuff each halve, and garnish with Cheese and Nuts.  I paired mine with a side Green Salad with Italian Dressing, a Balsamic would be good too.  Enjoy. :)

Cauliflower Alfredo

     If you are wanting a healthy yet decadent delight, then read on people!  This yummy Cauliflower Alfredo is perfect over rice, noodles, or roasted vegetables…and of course the infamous Chicken.  Each of these 5 servings ( 1 1/3 cup) are only 151 calories, 21.7g carbs, 10.9g fiber, 10.8g net carbs, 14.9g protein and 1.7g fat.  This dairy free recipe is a dream come true, and not to be missed!

Ingredients for 5 ~1 1/3 cup servings:

2 medium heads trimmed and chopped Cauliflower (approximately 2.7 pounds)

1 cup 30 cal/cup Almond Milk

1 Tablespoon chopped Garlic

1/2 chopped Onion

1 1/3 cup Nutritional Yeast

2 Tablespoons Mustard (optional)

1 Tablespoon Chicken or Vegetable Bouillon Granules (optional)

     Add Cauliflower to microwave safe bowl and heat til cooked thru, it took me approximately 12 minutes.  Or feel free to steam as an option.  Meanwhile, add all other ingredients to Vitamix or heavy duty blender til fully smooth, then blend in Cauliflower in batches til completely smooth and incorporated.  Enjoy  :) 

Strawberry Protein Parfait

                     

     Do you like the idea of Strawberries, and big mouthfuls of them!?  If so, read on.  This simple dandy is a breeze to whip up.  Very little effort, with extra large results.  Each of these two servings are only 330 calories, 39.8g carbs, 4.2g fiber, 35.6g net carbs, 28g protein and 4.7g fat.  What are you waiting for?

Ingredients for two servings~

1 cup uncooked Oats

1 scoop Quest Vanilla Protein Powder

6oz 0% Fage Greek Yogurt

1 cup 30 cal/cup Almond Milk

1 Tablespoon Chia Seeds

1 cup chopped Strawberries 

     Mix all together, divide in half, chill over night, when ready enjoy!

Pumpkin Pecan Brownies

     So easy, so delicious, and a level of decadence that can’t be beat.  These sugar free, all natural, single ingredient Brownies are perfect for the health conscience eater.  Each of the 9 Brownies are only 99 calories, 17g carbs, 3.8g fiber, 13.2g net carbs, 4.2g protein and 3g fat.  This recipe turns out very moist, almost like a pudding in the mix texture, not to mention a taste like a cooked chocolate pudding.  Involve the kids, and make it a fun play date.  Enjoy. :)

Ingredients for 9 Brownies~

2 mashed medium (8-10oz) ripe Bananas (if you need additional sweetness, add an extra Banana)

2 room temperature Extra Large Eggs

1 cup Pumpkin (I use Libby’s, I have used the cheaper brands, but they are more watery)

1 cup uncooked Oats, grind to flour

1/2 cup Cocoa

1 teaspoon Baking Powder

1 teaspoon Cinnamon

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Banana, Eggs and Pumpkin to mixing bowl, beat til well blended.  Then continue to blend in the Oats, Cocoa, Baking Powder, Cinnamon and Vanilla til fully incorporated, and pour into parchment lined 8x8 or 9x9 pan, smooth batter and sprinkle with Pecans, bake at 350 for 23 minutes.  Remove, and cool.  Enjoy. :)

Protein Pumpkin Pie Muffins

     Pumpkin Pie comes in more than a big circle.  Sometimes, it comes in a small circle.  And, if you are looking for a muscle pumping treat, look no further,… I have you covered.  Not to mention, macros that can’t be beat.  Each of the 18 Protein Pumpkin Pie Muffins are only 82 calories, 6.3g carbs, 1.3g fiber, 5g net carbs, 5.2g protein and 4g fiber.  You don’t have to wait til Thanksgiving for this slice of heaven!

Ingredients for 18 Protein Pumpkin Pie Muffins~

2 Tablespoons melted Coconut Oil

2 medium (8-10oz) ripe mashed Bananas 

2 room temperature Extra Large Eggs

1/2 cup Egg Whites

15oz can Pumpkin ( I use Libby’s, cheaper brands are more watery)

2 scoops Quest Vanilla Protein Powder

1/2 cup Almond Flour

1 teaspoon Baking Powder

1 teaspoon Cinnamon 

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Oil, Banana, Eggs, Egg Whites, and Pumpkin to mixing bowl and beat til fully incorporated.  Then continue to blend in Protein Powder, Almond Flour, Baking Powder, Cinnamon, Vanilla and mix well.  Drop by 1/4 cup into silpat lined muffin cups, sprinkle with Pecans, bake at 350 for 30 minutes.  Enjoy. :)

Blueberry Protein Fluff

     Is it a dessert, breakfast, or a pre/post workout refueling!?  Yes, yes and yes!  What ever your heart desires, this is the perfect healthy snack any time of day.  Each of the two servings are only 334 calories, 49.5g carbs, 5.4g fiber, 44.1g net carbs, 27.6g protein and 6.3g fat.  This whips together in a flash, and is ready the next morning.  Definitely a must try, and as an added bonus, you make two at a time!

Ingredients for two servings~

1 cup uncooked Oats

1 scoop Quest Vanilla Protein Protein Powder

1 cup 30 cal/cup Almond Milk

6oz 0% Fage Greek Yogurt

2 teaspoons Chia Seeds

1 cup Blueberries

     Stir all together, divide in two servings, let sit in fridge overnight, when ready enjoy!

Pumpkin Bites

 

     If you are looking for the perfect bite size snack, and all things healthy, then this one was made with you in mind!  These 32 mini Pumpkin Bites are only 39 calories, 6.4g carbs, .9g fiber, 5.5g net carbs, 1.4g protein and 1g fat.  So then the question becomes, how many mini’s make a serving…that’s a question only the consumer can answer!  ;)

Ingredients for 32 mini Pumpkin Bites~

2 medium mashed (8-10oz) ripe Bananas (if you need additional sweetness add in another Banana)

2 room temperature Extra Large Eggs

3/4 cup Pumpkin (I use Libby’s, cheaper brands are more watery)

2.5 cups uncooked Oats~grind into flour

1 teaspoon Baking Powder

1 teaspoon Cinnamon or Pumpkin Pie Spice

Dash Vanilla

1 Tablespoon chopped Pecans

     Add Banana, Eggs, Pumpkin to mixing bowl til well blended, then blend in Oats, Baking Powder, Cinnamon and Vanilla.  Drop by level Tablespoon on silpat lined cookie sheet, sprinkle with Pecan Chips, bake at 350 for 12 minutes.  Enjoy. :)