Microwave for another 1 and 1/2 min (oatmeal is tricky so you have to keep an eye on it when it is in the microwave or it will explode-not fun to clean up but not the worst thing that can happen in your day!)
Slice your favorite berries or apples and top off (about 1/2 cup chopped)
Essential to a balanced breakfast, you have your clean oats (complex carbs) and protein (Greek yogurt, almond butter and powder) with a kiss of natural sugar from the berries!!
whisk together and add into pan right before you drop the pasta in to toss
Peppers and onions:
1/2 cup sliced red onion, 2 cups chopped sweet peppers-yellow, red, orange
cube 1 and 1/2 lbs chicken breast and boil in water for 8 min. Drain and then add back to pan with 1/4 c water remaining. Add to the skillet 1 tsp unsalted butter, 2 tsp minced garlic, the peppers and onions. Season with the above seasonings evenly and cook for 10 min on med while the pasta cooks.
Angel hair or other pasta:
Whole grain, 4 servings-cook according to package
Toss all together and serve! Serves 3 adult portions and one hungry 4 year old!
Mustard chicken, butternut squash and blue cheese salad!!!
(Inspired by two fellow blogger’s recipes!)
Chicken-cook ½ lb chicken breast or tenders in skillet with:
2 tsp lime juice and pineapple juice, dash salt, pepper, red pepper flakes, garlic powder and 2 tsp honey or spicy mustard
Roast 2 c cubed butternut squash in pan with dash salt, pepper, red pepper flakes and parsley on 350 for 40 to 45 min
Assemble the following for the “salad”: 2 c chopped Iceberg lettuce, 1 c arugula, 1 chopped tomato, ¼ c crumbled blue cheese and ¼ c chopped red onions
Dressing: I used Chef Tim’s sweet balsamic vinaigrette (it is so good!!)
I also did this on a day that I worked from 6 am to 1 pm then again from 5:30 pm to 7:30 pm….so during the afternoon I made the chicken and stored it in the fridge. I prepared the squash and then my boyfriend put it in the oven at 7:15 so when I came home at 8 pm all I had to do was put the lettuce and veggies together then add the squash and chicken. The squash had cooled down a little bit but was still warm (not hot). I microwaved the chicken for 45 sec just so it wasn’t cold but again not hot.
Timing and Teamwork made this happen with little effort and it was so good!!! Even if you get home late you can still eat healthy-just takes a little planning!
Breakfast: 3/4 cup plain oatmeal w/ cinnamon with 2 hard-boiled eggs and 1/4 avocado, OR 2 to 3 egg white omelet w/ veggies and cheese w/ 1 pc. plain whole grain toast OR veggie/fruit Smoothie with protein powder and flaxseeds.
Snack: 3/4 c Greek Plain Yogurt or cottage cheese w/ ¼ c fresh berries OR handful of raw almonds with small apple.
Lunch: 3 to 4 oz. grilled chicken breast (or other lean protein source like beans) with half sweet or plain baked potato OR ½ c rice and 1 c vegetable
Snack: Handful of almonds with fruit OR apple with all natural almond butter or peanut butter OR 2 tbsp. humus with raw veggies OR 1 c mixed berries with handful of no salt roasted sunflower seeds OR ¼ c homemade granola with skim or almond milk. (or milk of your choice)
Dinner: 3 to 4 oz. grilled chicken, steak or fish (or other lean protein source-turkey or pork tenderloin), big green salad or 1 c vegetable, if salad use dash of olive oil dressing, with ½ c quinoa, jasmine rice, sweet potato or brown rice quinoa pasta.
Snack: plain rice cake or celery with 1 to 2 tsp. natural almond or peanut butter
**If you are working out/training I recommend a protein shake right after followed by whatever meal or snack you have next in your line up for the day.
Use my blog to help create new ideas for meals/snacks/smoothies…..this is a general guideline and just some suggestions that can be altered if you find comparable items with similar nutritional value. Make the most of your calories as far as fiber and protein content-you want those to be high! Keep it fun by changing it up! The more you care about the variety, the better you will be at sticking to it!
Stuffed peppers with jasmine rice and spicy tomato sauce!
3/4 lb ground turkey
2 chopped shallots
1/4 c chopped celery
1/4 c chopped carrot
1/4 c chopped red onion
2 tsp Dijon mustard
1/2 c whole grain breadcrumbs
Season with: oregano, red pepper flakes, cumin, parsley, garlic powder, pepper, pinch of salt
Wash and cut off the tops. Empty the middle of the peppers out and fill with the meat mixture. Bake for 45 min on 350 degrees. Add a sprinkle of cheese for the last 5 min.
Rice and sauce:
Cook the rice according to the directions. Take 4 to 5 chopped stem tomatoes and boil them with a tsp of olive oil in a skillet until cooked out and a sauce is formed. Add a pinch of salt, pepper and garlic to the sauce. Last add 4 to 6 tsp of hot sauce or sriracha to the tomato sauce.
Place your pepper on top of your rice and pour the sauce over the whole thing. This recipe makes 4 delicious and clean stuffed peppers!