Ingredients 4 boneless, skinless chicken breasts .25 teaspoon salt, plus more to taste .25 teaspoon freshly ground pepper, plus more to taste 3 teaspoons extra-virgin olive oil .25 cup finely chopped shallots .50 cup reduced-sodium chicken broth .50 cup dry white wine 1 tablespoon Dijon mustard 1 tablespoon plain greek yogurt 1 tablespoon chopped fresh tarragon Directions 1 Season…
Month: August 2017
Week 35 Crockpot Parmesan Honey Pork Roast
Ingredients 1 3-4 lb. boneless pork loin roast 2/3 C grated parmesan cheese 1/2 C honey 3 Tbsp soy sauce 1 Tbsp dried basil 1 Tbsp dried oregano 2 Tbsp chopped garlic 2 Tbsp olive oil 1/2 tsp salt 2 Tbs arrowroot 1/4 C chicken broth 1 tsp coconut sugar Instructions 1. Place roast in…
Week 35 Grilled Honey Garlic Pork Chops
INGREDIENTS 1 cup ketchup (sugar free) 1/3 cup honey 1/4 cup soy sauce 2 cloves garlic, minced 1 1/2 lbs boneless pork chops ( 6 4 oz. portions) salt and pepper DIRECTIONS 1. Combine ketchup, honey, soy sauce and garlic. 2. Set aside. 3. Lightly season pork with salt and pepper. 4. Brush each chop…
Week 35 Grilled Bourbon Buffalo Chicken
INGREDIENTS 1 1/4 lbs boneless skinless chicken breasts 4 tablespoons hot sauce ( like Frank’s Red Hot) 1 tablespoon Bourbon or 1 tablespoon whiskey or 1 tablespoon lemon juice 1/2 teaspoon seasoning salt DIRECTIONS 1. Mix hot pepper sauce, bourbon (or whiskey or lemon juice) and salt in a 1-gallon zippered freezer bag and shake to mix…
Week 35 Grilled Balsamic Chicken
INGREDIENTS 8 boneless skinless chicken breast halves 1/2 cup chicken broth 1 cup balsamic vinegar 1 1/2 tablespoons Worcestershire sauce 2/3 cup chopped scallion 2 tablespoons minced garlic 2 teaspoons dry mustard 1 teaspoon fresh ground pepper 2 tablespoons coconut sugar 1/4 cup Dijon mustard DIRECTIONS 1. Rinse chicken, and pat dry. Place in a…
Week 35 Crockpot Pizza
Ingredients: 1 pound homemade pizza dough (I used Anna’s gluten free pizza dough) • 2 tablespoon arrowroot • 3 tablespoons butter • 1 shallot, peeled and diced • 2 garlic cloves, minced • 28 ounce can crushed tomatoes • 2 teaspoons dried Italian Seasoning • 1 1/2 teaspoon coconut sugar • 1 teaspoon salt •…
Week 35 Coconut lime cilantro quinoa mason jar salad
Ingredients 1 cup quinoa 1 (13.5 oz) can coconut milk 2 tsp. honey .25 cup cilantro, chopped Juice of 1 lime 2 lbs. grilled chicken 4 cups spinach Slices of avocado (optional) Directions 1. Rinse and soak quinoa for about 10 minutes in warm water. 2. In a medium saucepan, whisk together coconut milk and…
Week 35 Protein Bars
Ingredients 1 cup medjool dates, sliced in half and pitted 1/4 cup organic tart dried cherries 1/2 cup dried mission figs 1/2 cup pecans 2 tablespoons organic brown rice or coconut syrup 2 tablespoons finely ground flaxseed Directions Preheat the oven to 350°F and place pecans onto a rimmed baking sheet. Bake for 5–7 minutes until…
Week 35 Mini Frittata
Ingredients 2 tsp olive oil 3/4 cup chopped yellow onion 1/8 tsp sea salt 4 2-oz links cooked all-natural Italian chicken sausage, no added nitrites or nitrates, thinly sliced 2 large cloves garlic, minced 1 1/2 cups grape tomatoes, halved 8 large eggs 1/2 cup plain yogurt 1 cup shredded mozzarella cheese 1/4 cup chopped fresh…
2017 Week 35 Menu
2017 Week 35 – The menu for the coming week! #MyTrainerMelissa FoothillsWellnessCenter Monday Breakfast – Mini Frittatas (make ahead on Sunday afternoon) Snack – Protein bars (make ahead on Sunday afternoon) Lunch – Coconut lime cilantro quinoa Mason Jar Salad (make ahead on Sunday) Dinner – Crockpot Pizza Tuesday Breakfast – Mini…
Week 34 Italian Chicken with Pesto
Ingredients 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 teaspoon lemon zest 4 chicken thighs 1 tablespoon fresh lemon juice 6 cups baby spinach 1 cup cherry tomatoes, halved 1/4 cup prepared basil pesto Directions Combine salt, pepper and zest; sprinkle evenly over both sides of chicken. Preheat oven to 425°F. Heat a 12-inch cast-iron…
Week 34 Caesar Grilled Chicken
INGREDIENTS 4 boneless skinless chicken breast halves 2/3 cup olive oil 1/2 teaspoon garlic powder 1/4 cup lemon juice 1/4 cup grated parmesan cheese 1 teaspoon salt 1/4 teaspoon black pepper DIRECTIONS 1. Preheat the grill to medium-high heat. 2. Place the chicken in a medium bowl. 3. In a blender, combine the remaining ingredients,…