INGREDIENTS 1 tablespoon onion powder 1 teaspoon chili powder 1 teaspoon kosher salt 1/2 teaspoon black pepper 1/2 teaspoon thyme 1/2 teaspoon paprika 1/8 teaspoon cayenne pepper 1 pound boneless skinless Chicken breast INSTRUCTIONS 1. In a small bowl, combine the onion powder, chili powder, kosher salt, black pepper, thyme, paprika, and cayenne pepper. Sprinkle the…
Month: June 2017
2017 Week 24 Bacon and Egg Roll ups
Ingredients 6 large eggs 2 tbsp. milk 1/4 tsp. garlic powder kosher salt Freshly ground black pepper 1 tbsp. butter 1 tbsp. chopped fresh chives 18 slices bacon 2 c. shredded Cheddar Directions In a large bowl, whisk together eggs, milk, and garlic powder and season with salt and pepper. In a nonstick skillet over medium heat, melt butter. Add eggs and scramble, 3…
2017 Week 25 Menu
2017 Week 25 – The menu for the coming week! #MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Egg in the hole breakfast sandwich (make ahead on Sunday afternoon) Snack – Cinnamon Vanilla Protein Balls (make ahead on Sunday afternoon) Lunch – Roast Beef Panini’s (make ahead on Sunday) Dinner – Grilled Pizza Tuesday Breakfast – Egg in…
2017 Week 24 Menu
2017 Week 24 – The menu for the coming week! #MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Bacon & Egg Roll ups (make ahead on Sunday afternoon) Snack – Quinoa protein balls (make ahead on Sunday afternoon) Lunch – Shrimp and Noodle Mason Jar Salad (make ahead on Sunday) Dinner – Spice Rubbed Chicken Tuesday Breakfast –…
2017 Week 23 Quinoa Mason Jar Salad
INGREDIENTS 3 cups cooked quinoa 2 cups chopped kale 1/2 cup shredded Parmesan 1/2 cup chopped sun-dried tomatoes in oil 1/2 – 3/4 cup pesto DIRECTIONS In a large bowl combine quinoa, Parmesan, sun-dried tomatoes. Stir until combined. Stir in pesto just until combined. Scoop salad into individual pint jars and fill to the top with Kale. Refrigerate…
2017 Week 23 Lemon-Thyme Chicken with Spinach
Ingredients 4 chicken breasts 3/4 tsp salt 1/2 tsp pepper 1 TBSP olive oil 4 garlic cloves 1.5 cups unsweetened almond milk 8 fresh thyme sprigs 1 lemon 10 cups spinach 1/8 tsp nutmeg Directions Season chicken with salt and pepper. Heat oil in skillet. Place chicken and cook 5-7 minutes per side. Add garlic…
2017 Week 23 Orange Chicken
Ingredients 4 boneless, skinless chicken breast 1/2 tsp salt 1/4 tsp pepper 1/2 cup brown rice flour 1 tsp paprika 3 TBSP olive oil 4 garlic cloves 2 TBSP fresh rosemary leaves 1/2 cup fresh orange juice 1/2 cup chicken broth Directions Combine the flour an paprika. Dredge the chicken in the seasoned flour, shaking…
2017 Week 23 Lemon-Herb Chicken
Ingredients 1 lemon, zested 1/2 cup fresh squeezed lemon juice 6 TBSP olive oil 1 TBSP fresh minced garlic 3 TBSP fresh thyme 3 TBSP minced fresh chives 2 TBSP fresh basil 1/4 tsp red pepper flakes Directions In a small bowl whisk all ingredients together. Place marinade and chicken in a ziploc bag. Refrigerate…
2017 Week 23 Crockpot Honey Dijon Chicken
INGREDIENTS 1 pound chicken breast 16oz bag of frozen green beans 1/4 cup honey 2 tablespoons Dijon mustard (or whole grain mustard) 2 teaspoons black pepper 1/2 teaspoon salt 1/2 teaspoon ground thyme 1/2 cup water* not needed until day of cooking DIRECTIONS 1. Label your freezer bag. 2. To your gallon-sized freezer bag, add all…
2017 Week 23 Fudge Protein Balls
Ingredients 1/2 cup No Whey protein powder 1 can drained and rinsed black beans 1/4 cup coconut oil, melted 3 TSP Coco powder 1/2 tsp vanilla extract 3/4 tsp liquid stevia 2 TBSP water Directions Place all ingredients in the food processor and process until combined and smooth. Roll into 10 balls. Coat with additional…
2017 Week 23 Cauliflower & Kale Frittata
Ingredients • 2 cups small cauliflower florets • 1/4 cup water • 5 cups chopped kale • 3 cloves garlic, minced • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt, divided • 1/4 teaspoon ground pepper, divided • 8 large eggs • 1/4 teaspoon smoked paprika • 1/2 cup crumbled goat cheese Directions Heat…
2017 Week 22 Grilled Pork Chops
Ingredients 1/4 cup honey 2 TBSP Extra Virgin Olive Oil 1 TBSP Apple cider vinegar 1 tsp cumin 1/2 tsp red pepper flakes 8 1/2 inch thick pork chops salt and pepper Directions Salt and pepper both sides of pork chops, set aside. Combine all remaining ingredients in a ziploc bag. Place pork chops in…