Posts Tagged ‘healthy recipes’

Chicken Skillet with Spicy Tomato Sauce and Avocado Cream – Phase 3

Want some delicious recipe to spice up your night? Try our Chicken Skillet with Spicy Tomato Sauce and Avocado Cream! Topped with your favorite smoky-spicy chipotle paired with avocado sour cream sauce to make a blending sweet and spicy flavor.

Chicken Skillet with Spicy Tomato Sauce and Avocado Cream - Phase 3

Serving Size: 4

INGREDIENTS:

  • 2 (1 pound total) boneless, skinless chicken breasts, halved
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon cumin
  • Freshly grounded black pepper, to taste
  • Olive oil spray
  • 1 teaspoon olive oil
  • 1/2 small onion, sliced
  • 2 garlic cloves, minced
  • 1/2 cup tomato sauce or 28 ounce of crushed tomatoes
  • 1/2 cup low sodium chicken broth
  • 1 tablespoon chipotle pepper in adobo
  • Juice of ½ squeezed lime
  • 2 tablespoons chopped cilantro

    AVOCADO SAUCE:

  • 1/4 cup coconut sour cream (see below for instructions)
  • 1 ounce avocado
  • 2 tablespoons fresh cilantro leaves
  • ½ small jalapeno pepper, seeds and membrane removed
  • 1 small garlic clove
  • 1 tablespoon lime juice
  • 1/8 tsp sea salt
  • Freshly ground pepper, to taste
  • 1  tablespoon water, as needed

Coconut Sour Cream:

For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.

DIRECTIONS:

  1. Place the chicken breast halves between 2 pieces of plastic wrap or parchment and lightly pound to even thickness.  Season both sides with ¼ teaspoon salt and pepper.
  2. Heat large non-stick skillet over medium high heat.  Spray with olive oil spray, add chicken breasts and brown each side, 2 minutes each.  Remove chicken from pan and set aside on a plate.
  3. Reduce heat to medium, add oil and onions and sauté, scraping brown bits with a wooden spoon, about 3 minutes or until onions are tender.  Add garlic and sauté 30 seconds more.  Add tomato sauce, chicken broth, ½ teaspoon salt, cumin, chipotle pepper and adobo sauce, stir and bring to a boil.  Reduce heat to medium low, return chicken to pan, cover and cook 8 to 10 minutes more or until chicken is cooked through. Add lime juice.
  4. Meanwhile, to make the avocado sauce combine all sauce ingredients in a small blender and process until smooth and uniform in color.
  5. To serve: Top each chicken breast half with tomato sauce mixture, avocado sauce and garnish with cilantro.

Note: You can topped it with quinoa or wild rice to complete your meal!

Bacon Bundled BBQ Shrimp – Phase 3

Satisfy your meat cravings with Bacon Bundled BBQ Shrimp! It’s time for a barbecue party and relish the tasty flavor of bacon and shrimp packed in one delicious ketchup dressing!

Bacon Bundled BBQ Shrimp - Phase 3

Serving: 4

Ingredients:

  • 1/3 cup crushed tomatoes
  • 3 tbsp. homemade sugar-free ketchup
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. stevia
  • 1/2 tsp. garlic powder
  • 8 slices of  turkey bacon, halved widthwise
  • 16 raw large (not jumbo) shrimp, peeled, tails removed, deveined

Instructions:

  • Preheat oven to 425 degrees. Spray a baking sheet with nonstick spray.
  • In a medium bowl, thoroughly mix the crushed tomatoes, homemade ketchup, vinegar, stevia, and garlic powder.
  • Coat each half-slice of bacon in sauce mixture, wrap it around a shrimp, and place on the baking sheet, seam side down.
  • Bake until shrimp are cooked through, 10 to 15 minutes. So good!

Note: Serve it with quinoa for one hearty and healthy meal! 

Healthy Blueberry Ice Cream – Phase 3

Most of us love to eat ice cream, well, who wouldn’t? We all love the creamy texture and delicious flavor brought to us with this mouth-watering dessert. But how do we indulge to it the healthy way? We introduce to you our featured dessert recipe today: Healthy Blueberry Ice Cream!

Healthy Blueberry Ice Cream - Phase 3This dessert recipe is made with nutritious blueberries and healthy goodness of coconut milk. What’s more? It’s pretty easy to make! You and your kids will surely love and enjoy eating this delicious treat!

Servings: 2 

Ingredients:

Instructions:

  1. Place the frozen blueberries, ginger and cashew butter, in a food processor and blend until smooth.
  2. Add coconut milk slowly until you get an ice cream consistency.
  3. Serve immediately if it is still solid enough, or freeze for 2 hours so you can scoop it like “real” ice cream.

Hangover Chicken Soup – Phase 3

This hangover chicken soup’s nutritious elements of fry-up breakfast tend to be a good rehydrating soup for those who caught a cold this Winter. Get the health benefits of this soothing chicken soup that’s generally good for you.

Hangover Chicken Soup - Phase 3INGREDIENTS

  • 400g cherry tomatoes
  • 1 tbsp Tabasco sauce
  • 1 small onion, halved and thinly sliced
  • 1 garlic clove, finely chopped
  • 3 tbsp tamari
  • 250g mushrooms, roughly chopped
  • 750ml chicken stock (or use mushroom stock for a vegetarian option)
  • 400g canned haricot beans, drained and rinsed (240g drained weight)
  • 1 tsp nutritional yeast
  • Salt and pepper to taste
  • Small bunch of parsley, roughly chopped
  • Tabasco sauce (for serving)

METHOD

1 Preheat the oven to 240C/gas mark 9. Place half of the cherry tomatoes in a small roasting dish with the Tabasco sauce, a pinch of salt and a generous grinding of pepper. Roast for 15 minutes.

2 Sauté the onion and garlic on a low heat in 1 tbsp of Tamari sauce and 2 tbsp water, stirring regularly to prevent them catching and burning. Add more water if necessary. After about 10 minutes, when nicely browned and caramelised, add the mushrooms and remaining tomatoes and cook for a further 3-4 minutes.

3 Add the stock and haricot beans, bring to the boil and cook for 15-20 minutes.

4 Season with the remaining Tamari, nutritional yeast, and pepper if needed. Serve topped with the Tabasco-roasted tomatoes, some chopped parsley and Tabasco sauce on the side for an added kick!

Pork Tenderloin with Juicy Apples – Phase 1

A unique way to prepare your pork is to match it with apples. This Pork Tenderloin with Juicy Apples is a perfect starter!Tender Pork Chops with Juicy Apples

The apples and pork blend well together in a meal– you won’t  even need to put gravy for your pork (even for a pork roast). You can add stevia to have more sweetness and you will have a healthier version of a caramelized pork chop!

Ingredients

  • 1/4 – 1/2 pork tenderloin
  • 3 apples, sliced
  • 1 large onion, thinly sliced
  • 1/4 cup water
  • 1/3 cup apple cider vinegar
  • 1/2 tsp salt
  • 1/4 tsp pepper

Serving: 4

Instructions

  1. In a lightly greased skillet over medium heat, cook the pork tenderloin for 8 – 10 minutes on each side, or until browned
  2. Remove the pork tenderloin and set aside.
  3. Using the same skillet, combine the apples, onions and water.
  4. Return the pork tenderloin to the pan and place on top of the onion mixture.
  5. Drizzle the apple cider vinegar over the pan and season to taste with salt and pepper.
  6. Simmer, covered, for 3 – 5 minutes.
  7. Pork tenderloin are done when the internal temperature is 145 degrees F.
  8. Allow the pork to rest for 3 minutes, then serve hot.

 

Stuffed Quinoa with Chicken and Pepper – Phase 3

This food presentation is plain awesome! How can I say no to this Stuffed Quinoa with Chicken and Pepper!  Filled with nutritious chicken as main source of protein and quinoa as grain, and enriched with Italian flavors. Packed with almond cheese as healthy fats, this will definitely be added to your fave meals.

Serving: 2 stuffed pepper halves

Stuffed Quinoa with Chicken and Pepper - Phase 3

Ingredients

  • 6 bell peppers, halved and seeded
  • 1 1/2 lbs ground chicken breast
  • 1/2 cup uncooked quinoa
  • 1 medium yellow onion, finely diced
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 15 oz can tomato sauce
  • 1 tbsp dried basil
  • 1 tbsp dried oregano
  • 1/2 tbsp dried parsley
  • 1/3 cup fresh basil, chopped
  • 1 cup almond cheese
  • Salt and pepper to taste

Instructions

  1. Cook quinoa according to package directions.
  2. Preheat oven to 350, and coat a large 11” x 13” baking dish with olive oil.
  3. Heat oil in a large skillet over medium high heat. Add in onions and cook until translucent, about 2 minutes. Add in chicken, dried basil, dried oregano, dried parsley and salt and pepper, and cook until meat is no longer pink. Use a wooden spoon to break apart the meat while cooking.
  4. Stir in tomato sauce, and mix to combine, Remove from heat.
  5. Combine the chicken mixture and the prepared quinoa in a large bowl. Season with additional salt and pepper as needed.
  6. Spoon the mixture evenly into each pepper half. Then top each one with almond cheese (about 1 tbsp each).
  7. Place in oven, and cook for about 30 minutes or until peppers are tender and cheese is melted and golden. Top with fresh basil before serving.

Blueberry Zucchini Smoothie – Phase 3

Explore another blueberry recipe. Combined with Zucchini, it got me thinking how it would taste. But regardless, I’m sharing this because of its health benefits like healthy fats, it would also add some thrill to your menu. Try this rich-filling and refreshing Blueberry Zucchini smoothie.

Blueberry Zucchini Smoothie

This smoothie is a great source of fiber, manganese, antioxidants and other vitamins that adds more amazing combination in this blended creation.

Ingredients

Serves: 1

Toppings

  • 1 tbs almond butter
  • 1 tbs wild blueberries

Directions

Blend all of the ingredients until smooth. Top with almond butter and wild blueberries.

Delectable Blueberry Dark Chocolate – Phase 3

Most of us would crave for some desserts while on the diet. Don’t feel guilty when you are feeling this because that’s completely normal!  Here’s some bittersweet dessert to brighten up your day! Get your dose of chocolates using this simple recipe!

This chooey yummy Blueberry Dark Chocolates in Phase 3 is blended with blueberry’s juiciness and the bitterness of dark chocolate. Can’t wait to share the recipe with you, so here it is!

Delectable Blueberry Dark ChocolateIngredients

  • 4 oz fresh blueberries
  • 3.5 oz dark raw cacao.
  • 4 tablespoon coconut oil
Instructions
  1. Wash the blueberries and place on a clean towel to dry.
  2. Line four muffin tin cups with paper liners.
  3. Add the dark cacao powder in a microwave-safe glass measuring cup. Add the coconut oil.
  4. Melt the dark cacao in the microwave: run the microwave in 30 second increments, stirring the chocolate in-between and rotating the measuring cup. Finish when most of the powder is melted (mine took 1 minutes). Stir until smooth and fully melted.
  5. Pour the melted chocolate into the paper liners, dividing it evenly. Divide the blueberries between the liners, allowing some to sink into the chocolate and some to remain on top.
  6. Refrigerate 1 hour prior to serving.

Butterflied Grilled Chicken with a Chile-Lime Rub – Phase 3

An exceptionally juicy, sweet and spicy chicken grilled recipe that you can’t resist – that is the Butterflied Grilled Chicken with a Chile-Lime Rub. Have fun cooking this chicken recipe this summer!

Butterflied Grilled Chicken with a Chile-Lime Rub - Phase 3

INGREDIENTS

  • 3 tablespoons chili powder
  • 2 tablespoons olive oil
  • 2 teaspoons freshly grated lime zest
  • 3 tablespoons lime juice
  • 1 tablespoon minced garlic
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon freshly ground pepper
  • Pinch of ground cinnamon
  • 1 3 1/2- to 4-pound chicken

PREPARATION

  1. Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
  2. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish. Cover with plastic wrap and refrigerate overnight or up to 24 hours.
  3. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
  4. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side.
  5. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Spicy Vegetable Soup – Phase 3

Once in a while our taste buds would look for a soup to savor. A vegetable soup is way healthier and could satisfy your cravings especially if it is enriched with bursting flavors of spiciness. Fire up your metabolism this summer with this soup!

Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean.
Spicy Vegetable Soup - Phase 3

Ingredients

  • 2 tablespoon olive oil
  • 1 large onion(s) diced
  • 2 teaspoon paprika, hot or to taste
  • 28 ounce(s) broth, vegetable
  • 4 medium tomato(es), plum diced
  • 1 medium squash, summer (yellow) diced
  • 2 cup(s) potato(es) diced and cooked
  • 1 1/2 cup(s) pinto beans
  • 2 cup(s) spinach, frozen
  • 2 tablespoon apple cider vinegar
  • 1/4 cup(s) basil, fresh chopped, or prepared pesto

Instructions

  1. Heat oil in an oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes.
  2. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil.
  3. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes.
  4. Stir in spinach and apple cider vinegar; continue cooking until heated through, 2 to 4 minutes more.
  5. Ladle soup into bowls and top with fresh basil.
    Serve. Enjoy!

1 2