November 27, 2013

Crock Pot Buffalo Chicken Lettuce Wraps

Here’s a dish that is not only fool proof, but it’s versatile.  It’s great for dinner, even better for lunch, and perfect for a Sunday football party!

Crock Pot Buffalo Chicken Lettuce Wraps 
Servings: 4
  • 4 boneless skinless chicken breast
  • 1 celery stalk
  • 1/2 onion, diced
  • 1 clove garlic
  • 2 cups fat free low sodium chicken broth
  • 1/2 cup Frank’s hot sauce (or any brand)
Serve With
  • Large lettuce leaves
  • Shredded carrots
  • Celery stalks; diced
  • Blue cheese or ranch dressing
  1. In a crock pot, combine chicken, onions, celery stalk, garlic and broth
  2. Cover and cook on high 4 hours or low for 8 hours
  3. Remove the chicken from pot, reserve 1/2 cup broth and discard the rest
  4. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and cook for an additional 30 minutes on high
  5. Serve the chicken in lettuce wraps topped with carrots, diced celery, and dressing of your choice
Adapted From Skinny Taste

November 25, 2013

Spinach Artichoke Stuffed Chicken

I saw this recipe on another blog and instantly wanted to try it out because it's a protein packed version of one of my favorite dips.  Despite the ingredients being tweaked to create a healthy version, you still get the same creamy texture with the delicious flavors!  Can't wait to try the filling recipe as a dip!

Spinach Artichoke Stuffed Chicken

Serves 4
Calories per Serving: 219
Fat: 4.5g – Carbs: 6.7g – Fiber: 2.8g – Protein: 36.3g
  • 4 boneless skinless chicken breasts
  • 1 cup low fat cottage cheese
  • 2 cups baby spinach; chopped
  • 1 cup artichoke hearts, drained, rinsed, and chopped
  • 1 1/2 T nutritional yeast (or Parmesan cheese)
  • 1 garlic clove, minced
  • Salt and pepper, to taste
  1. Preheat oven to 375 degree F and spray a baking sheet with non-stick spray
  2. Mix the cottage cheese, spinach, artichokes, garlic and nutritional yeast together
  3. Butterfly the chicken breasts and stuff the cottage cheese mixture inside the chicken breast
  4. Using tooth picks, use them to “close” each breast to ensure that the filling doesn’t run
  5. Season the top of the chicken with salt and pepper
  6. Bake for about 30-40 minutes or until cooked through
Adapted From Fit Fun and Fantastic

November 23, 2013

Cinnamon Swirl Protein Pancakes

After recently purchasing the Cinnamon Swirl Whey from Cellular I've been slightly obsessed with it.  I've been enjoying it in my morning oats and have been anticipating the arrival of the weekend so I could make these fantastic pancakes!  These pancakes are the only thing getting me through my workout this morning and they were defiantly worth the wait!  They have a great flavor and a lighter fluffier texture.  I can't wait to make them again!

Cinnamon Swirl Protein Pancakes
Serves: 1
Calories per Serving (pancakes only): 259
Fat: 4.4g - Protein: 44.6g - Carbs: 16g - Fiber: 5.3g)

  • 1 scoop cinnamon swirl protein powder
  • 1 T coconut flour
  • ½ t baking powder
  • 1 stevia packet
  • ¼ cup Greek yogurt
  • 2  egg whites
  • 1/4 t vanilla extract
  • 1/4 t cinnamon extract (or more vanilla)
  • 3 T almond milk
Vanilla Cream Ingredients
  • 1/4 cup plain Greek yogurt
  • 2 T unsweetened vanilla almond milk
  • 5-7 vanilla cream stevia drops
  • 1/4 t cinnamon
Serve With
  • 1 T Walden Farms pancake syrup
  • 1/2 cup peaches; sliced  
  1. Combine all of the Vanilla Cream ingredients together; set aside
  2. Blend all of the pancake ingredients together
  3. Heat a griddle to medium-high heat and spoon out 4-6 equal portions onto the griddle; work in batches if necessary
  4. Cook until the pancakes start to bubble then flip and continue cooking until both sides are golden brown 
  5. Top with Vanilla Cream, pancake syrup, and peach slices

November 22, 2013

Maple Walnut Brie

When I'm cooking for guests, I tend to indulge.  This appetizer is the perfect example of a fantastic fall treat.  The gooey melted brie with the warm brown sugar/maple syrup glaze makes for a great combination!  With Thanksgiving approaching, this would make the perfect pre-feast appetizer!

Maple Walnut Brie
Serves 8-10
  • 1 16 oz. wheel of Brie cheese
  • 6 T brown sugar
  • 6 T pure maple syrup
  • 3/4 cup chopped walnuts
  • 1/4 cup dried cranberries (optional)
  • Serve With: crackers, apple slices, ginger snaps, etc.
  1.  Preheat the oven to 350 degrees F and line a baking dish with parchment paper
  2. In a small saucepan, over medium heat, combine the brown sugar and maple syrup
  3. Allow the mixture to simmer until the sugar is dissolved; about 3-4 minutes
  4. Add the walnuts to the mixture
  5. Position the cheese in the middle of the baking dish and pour the brown sugar mixture atop the cheese
  6. Bake for 5-7 minutes or until the cheese has softened
  7. Serve as desired

November 21, 2013

Turkey and Sweet Potato Crock Pot Chili

I've been playing catch-up all week since I was down in Charleston, SC this past weekend for a beautiful wedding.  Therefore, I relied on my Crock Pot to help me deliver a delicious meal without much added cook time.  Definitely an enjoyable dinner to come home and warm up to!

Turkey and Sweet Potato Crock Pot Chili 
Servings: 4
Calories per Serving: 239 • Fat: 8.3g • Carbs: 17.1g • Fiber: 3.2g • Protein: 24.7g

  • 1lb. 93% lean ground turkey
  • 1/2 cup onion, chopped
  • 2 cloves garlic, crushed
  • 14 oz. can diced tomatoes with green chilies
  • 8 oz. can tomato sauce
  • 3/4 cup water
  • 1 t cumin
  • 1/2 t chili powder
  • 1/4 t paprika
  • 1 bay leaf
  • Salt and pepper, to taste
  • 1 medium sweet potato, peeled and diced into 1/2” cubes
  • fresh cilantro, garnish
  • Greek yogurt, garnish
  1. In a large skillet, sauté the garlic and onions until lightly brown; about 3 minutes
  2. Add the turkey, breaking larger pieces apart and cooking until brown; about 5-7 minutes
  3. Layer this mixture into the bottom of a crock pot
  4. Top this mixture with the cubed sweet potato, diced tomatoes, water, cumin, chili powder, paprika, salt and pepper, and bay leaf
  5. Cook on LOW for 8 hours
  6. Remove bay leaves and adjust seasoning to taste before serving
  7. Serve with cilantro and Greek yogurt
Adapted From: Skinny Taste 

November 20, 2013

Overnight Cinnamon Swirl PROATS

Recently, you've noticed that I've been playing around with other breakfast combinations using quinoa, hemp, chia, and shredded coconut as the base, but NOTHING has given me the creamy, deliciousness that I get from oats.  These other options work well for low carb diets, but I think I'm going to stick to oats, specifically my creamy PROATS, for the time being!

What are PROATS?  They are the perfect marriage between oats and whey protein powder.  After soaking overnight and heating up in the morning, they get this amazing creamy texture.  The flavor combinations are endless, but my favorite, for the time being, uses Cellucor Cinnamon Swirl Whey Protein Powder.  If you haven't tried it, I highly suggest it for oats and pancakes!  And if you haven't tried PROATS, I suggest making them for breakfast tomorrow!

Overnight Cinnamon Swirl PROATS
Calories (w/o toppings): 256
Fat: 5.5g - Carbs: 30.9g - Fiber: 4.5g - Protein: 20.8g

  • 1/2 scoop cinnamon swirl whey protein powder
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 cup raw old fashioned oats
  • 2 T plain Greek yogurt
  • 1/2 t vanilla extract
  • Topping: 1/4 cup mixed fruit
  1. Thoroughly combine the protein powder and milk
  2. Add the oats, Greek yogurt, and vanilla extract
  3. Refrigerate in an air tight jar overnight
  4. Microwave on high for 2-3 minutes until heated through
  5. Top with fruit and other desired toppings

November 12, 2013

Chocolate Protein Brownie Muffins

I'm always looking to satisfy my chocolate cravings and these brownie muffins have been the perfect remedy!  These muffins are thick and chewy and because they're high in protein, they'll help curb late night hunger and keep you feeling full until the next morning.  My favorite way to enjoy these is with a dollop of peanut butter - because what's better than chocolate and peanut butter!

Chocolate Protein Brownie Muffins
Makes: 6
Calories per Muffin:76
Fat: 2.3g - Protein: 7.4g - Carbs: 8.4g - Fiber: 4.7g

  • 1 T coconut flour
  • 1 T whole psyllium husk
  • 3 T unsweetened cocoa powder
  • 1 scoop + 1 T chocolate whey protein powder
  • 1 egg
  • 1/4 cup unsweetened vanilla almond milk
  • 2 T plain Greek yogurt
  • 1/2 cup pumpkin puree
  • 2 stevia packets
  • 1/2 t vanilla extract
  • 1/2 t baking powder
  • 1 T cacao nibs or carob chips
  1. Preheat an oven to 325 degrees F and line 6 muffin tins with paper liners
  2. Blend all ingredients together (except the nibs/chips) until smooth
  3. Scoop the batter evenly among the liners
  4. Bake for 14-16 minutes or until a tooth pick comes out clean

November 11, 2013

Coconut Pumpkin Tofu Soup

I had two sugar pie pumpkins on decoration for fall and I finally decided to cut into them and make some soup!  I didn't want the seeds to go to waste, so I decided to make a batch of my Spiced Pumpkin Seeds for my salads for the week as well.  I've been seeing pumpkin mixed with coconut all around this fall and knew that I had to create a coconut pumpkin soup.  I made a meal out of it by adding the tofu, but that's completely optional.  You can substitute the tofu for noodles or omit it completely.

Coconut Pumpkin Tofu Soup
Serves 4
Calories per Serving: 189
Fat: 6.6g - Protein: 14g - Carbs: 25.8g - Fiber 11.3g

  • 4 cups pumpkin puree (fresh or canned)
  • 2 cups vegetable broth
  • 1/4 cup coconut milk
  • 1 T curry powder
  • 1 T ginger powder
  • 1 block extra firm tofu (optional)
  • Garnish: pumpkin seeds, additional coconut milk, additional ginger
  1. Add all of the ingredients (except the garnishings) to a large pot and bring to a boil
  2. Reduce the heat to a simmer and let cook until everything is hot
  3. Adjust spices for personal preference
  4. Serve with homemade pumpkin seeds, additional ginger, and coconut milk

Homemade Pumpkin Puree
  • 1-2 Sugar Pie Pumpkins
  1. Preheat the oven to 425 degrees F
  2. Cut the pumpkins in half and thoroughly remove all of the seeds and pulp
  3. Place the pumpkin halves on a baking sheet
  4. Roast for about 20-25 minutes until soft and tender; depending on the size of the pumpkin
  5. Once tender, remove from the oven and allow to cool for several minutes
  6. Working in batches, scrap the pumpkin away from the skin and transfer it to a high speed blender or food processor 
  7. Process until smooth and creamy

November 10, 2013

Crock Pot Asian Chicken with Broccoli

Here's another tasty weeknight Crock Pot recipe.  It's a slight twist on the traditional Chicken/Beef and Broccoli.  This dish starts out slightly sweet, but finished with a little kick from the balsamic vinegar and red pepper flakes.  

Crock Pot Asian Chicken with Broccoli
Serves 4 
Calories: 177 - Fat: 3.6 g - Protein: 22.1 g - Carbs: 15.1 g - Fiber: 5.4 g 
  • 1 lb. boneless, skinless chicken breasts
  • kosher salt and fresh cracked pepper
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup reduced-sodium soy sauce
  • 2 T balsamic vinegar
  • 3 stevia packets
  • 1/2 t sesame oil
  • pinch red pepper flakes
  • 1/4 t Chinese five spice
  • 2 cloves crushed garlic
  • 1 1/2 T fresh grated ginger
  • 1 medium head of broccoli florets
  • 1/4 cup chopped scallions; garnish
  • 1 t sesame seeds; garnish
  1. In the crock pot, combine the broth, soy sauce, balsamic, stevia, sesame oil, Chinese five spice, garlic and ginger
  2. Place the chicken on top of the mixture
  3. Cook on LOW for 6 hours
  4. Thirty minutes before the timer goes off, remove the chicken and set aside to rest a few minutes
  5. Add the broccoli to the crock pot, cover and cook on low for 30 minutes
  6. Shred the chicken using two forks
  7. When the broccoli is tender, remove about 1/2 cup of the broth and reserve if needed
  8. Add the shredded chicken to the crock pot and mix well
  9. Serve over rice or cauliflower rice and garnish with scallions and sesame seeds