Ingredients 2 1/2 -3 pound boneless chicken thighs (about 5-6) 1-2 Tablespoons Jerk Seasoning 4 Tablespoons olive oil 1/2 medium onion , diced 1 sprig fresh thyme or 1 teaspoon dried thyme 2- garlic clove, minced 2 small bay leaves 1 bag brown rice – I use the pre-cooked (microwave in the bag) 1/2 of…
Month: April 2019
2019 Week 16 Grilled California Chicken
Ingredients 3/4 c. balsamic vinegar 1 tsp. garlic powder 2 tbsp. honey 2 tbsp. extra-virgin olive oil 2 tsp. Italian seasoning Kosher salt Freshly ground black pepper 4 boneless skinless chicken breasts 4 slices mozzarella 4 slices avocado 4 slices tomato 2 tbsp. Freshly sliced basil, for garnish Balsamic glaze, for drizzling DIRECTIONS In a…
2019 Week 16 Crockpot Rustic Chicke
Ingredients 6 chicken thighs 1 small yellow onions 2 garlic cloves (thinly sliced or minced) ginger root (about 1 1/2 inches, peeled and thinly sliced or minced) 1 tsp sea or kosher salt 1/2 tsp ground black pepper 1 cups water Fresh herbs for garnish (optional but highly recommended) Instructions 1. Heat 1 tablespoon of…
2019 Week 16 Fudge Brownie Protein Balls
To view how to make click here. Ingredients 3 scoops No Whey – Pea Protein Powder 1 Tbsp Coconut Flour 1 packet Pudding Mix chocolate flavor – I use this one. 1 Tbsp Unsweetened Dark Cocoa Powder 5 Tbsp Dark Chocolate Chips – I use Lily’s (sweetened with stevia) 1/4 C Unsweetened Almond Milk 1-2…
2019 Week 16 Shrimp Sushi Mason Jar Salad
Ingredients 1 lb cooked shrimp 1 cup diced cucumber 1 cup Carrot matchsticks 1 TBSP Rice seasoning – I use this one. 1 sheet nori, cut into thin strips 2 cups cooked sushi rice (aka sticky rice) 2 tbsp rice wine vinegar 2 tbsp sugar Sriracha soy sauce or tamari Instructions 1. Cook sticky rice…
2019 Week 16 Egg Cups
Ingredients 6 eggs 6 tbsp Greek Yogurt 12 oz breakfast (chicken or turkey) sausage 1/2 teaspoon salt 1/4 teaspoon pepper 6 slices cheddar cheese Instructions 1. Preheat oven to 350 degrees F. 2. Spray a muffin tin with cooking spray. 3. Cut the sausage into 12 pieces and form into little patties that will sit…
2019 Week 16 Menu
2019 Week 16 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter Monday Breakfast – Egg cups (make ahead on Sunday afternoon) Snack – Brownie Protein balls (make ahead on Sunday afternoon) Lunch – Shrimp sushi mason jar salads (make ahead on Sunday) Dinner – Out with friends Tuesday Breakfast – Egg cups (make…
2019 Week 15 Crockpot Spaghetti
INGREDIENTS 2 lbs ground chuck 1 medium yellow onion, chopped 5-7 cloves garlic, minced 1 (26 oz) jar of marinara sauce, your favorite brand 1 (15 oz) can of fire roasted diced tomatoes 1/2 cup water 3 tsp dried Italian seasoning 2 tsp balsamic vinegar 1/2 tsp sea salt 1/4 tsp black pepper 8 oz…
2019 Week 15 Lemon Butter Chicken
Ingredients 4 Boneless Skinless Chicken Breasts cut in half 1/2 Tablespoon paprika 3 Tablespoons butter divided 4 garlic cloves 1 cup chicken broth 1/2 cup Greek Yogurt 1/4 cup freshly grated Parmesan cheese Juice of 1 lemon Splash of dry white wine (optional) 1/2 teaspoon dried thyme Dash salt and fresh cracked pepper to taste…
2019 Week 15 Crockpot Steak
Ingredients 3-4 lb round steak 1/2 cup beef broth 1 Tbsp minced onion 1 tsp garlic powder 1/2 tsp salt 1/2 tsp black pepper 4 Tbsp butter sliced thinly Instructions Place round steak in the crockpot. Slowly pour the beef broth over the meat. Next sprinkle the minced onion, garlic powder, salt and pepper over…
2019 Week 15 Fiesta Lime Mason Jar Salad
Ingredients Servings 2 Dressing – I use this recipe for chili-lime dressing 1/2 cup cherry tomatoes 1/4 cup diced red onion 1/4 cup sliced green onion 1 cup chopped grilled chicken (I use leftover or a rotisserie chicken) 1/4 cup pumpkin seeds 1/4 cup fresh minced cilantro 4-6 cups mixed lettuce and greens Instructions Divide…
2019 Week 15 Melissa’s special protein balls
Ingredients 1 Cup gluten free old fashioned rolled oats 1/2 cup cashew butter (I use the brand with chia seeds and cardamon) 1/3 cup honey 1/2 cup Chocolate chips (I use Lily’s – sweetened with stevia) 1 scoop No Whey – Pea protein powder 1 TBSP Cocoa powder 2 TBSP ground flax seeds Instructions Mix,…