Clean Food Crush - Amazon S3Day+Clean+Eating... · Clean Food Crush 30 Day Clean Eating ... A few TIPS to make life easier this week: ... Using a heat-resistant rubber spatula, help

Clean Food Crush 30 Day Clean Eating Challenge

Week 3

NO REFINED-SUGAR CLEAN EATING GUIDE

All rights reserved. No portion of this book may be reproduced, or transmitted in any form or by any means,

electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without

the written permission of CleanFoodCrush, except for the inclusion of quotations in a media review.

Rachel Maser Copyright © 2016 Rachel Maser

All rights reserved.

DEDICATION

To my 4 children for being my official taste testers, and main source of sweetness.

Clean Eating Challenge - Week 3 CleanFoodCrush | !2

CONTENTS

Week 3 Intro 4Breakfasts 7Lunch 19Dinners 30


By eliminating processed food & chemicals from our eating; while increasing our intake of fruits & vegetables we will see these Benefits:

• Boosts Immune System • Energy • Hair & Skin health • Anti Aging • Benefits from increased antioxidants • Reduced Disease Risk • Sugar Addiction solved by Clean Eating • Cravings subside dramatically when staying consistent for 3 weeks. • Refined sugar is VERY addictive, the more we eat...the more we WILL eat! • You will not feel hungry all the time! (Eat when you are hungry!)

• Don’t Diet! Just Eat for Health! • Eat for the physical body & energy levels you want! • Clean Eating delivers BOTH promises • Clean Eating does not require dieting. • You actually add food instead of taking it away.


DRINK PURE, CLEAN WATER

(squeeze fresh lemon in the water)

Please • Ask in group for substitution ideas • Ask for advice & HELP within the group. • We are here for you! • Please commit to yourself to all 30 days & see how you feel! • You deserve this! • CFC recipes use everyday ingredients

A few TIPS to make life easier this week:

• You can prepare/chop your base salads and store them in the fridge and when you’re ready to eat them just add your protein and maybe some avocado and you’re good to go.

• If something needs to be used in the fridge use it, switch days of the meal plan or change the meals around so you can use everything in the fridge.

• DO NOT WASTE THE FOOD. • Make breakfast a habit and if you have very limited time in the morning,

prepare breakfast the night before. • Always have nuts, fruit, tin of salmon or tuna with you so you can have an

emergency food supply so you don’t ever skip meals. • Try and eat every 3 hours. This helps keep you full and maintain your energy

through the day. • Drink plenty of water • Go organic as much as possible-sometimes they are on SALE! • Grass fed meat is much better for us. (the cows are much happier and

healthy). • If you fall off your plan, get back on and don’t stress about it.


Week 3 consists of 5 meals per day

This week is all about VARIETY! :)

There are 5 Breakfast, Lunch, & Dinner choices. (choose your favorites) -Mix & Match as you wish. -Portion sizes should be consistent with our first week’s guidelines. -Portion size is important - Stick with 1 serving - Stop when FULL. -Mid Morning Snack & Afternoon Snack Stick with your favorites (smoothies, fruits, veggies, guac, hummus), you may choose your smoothie ingredients, fav nut butters & vegetables to liven it up!

-Breakfast (recipes choices below)

-Mid Morning Snack 1 serving smoothie of choice from recipe book/cfc formula OR 1 apple 2 Tbsp Nut butter of choice

-Lunch (recipes choices to follow)

-Afternoon Snack 12 raw almonds 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) OR English Cucumber, Sliced, dipped in: 2 Tbsp no sugar added Salsa & 2 Tbsp hummus or guacamole

-Dinner (recipes choices to follow)

It's best to have your smoothie as an earlier in the day snack, so that you can use all of those GOOD carbs for ENERGY throughout your day!


BREAKFAST RECIPE CHOICES WEEK 3 {May choose from any of our PRIOR breakfast ideas/recipes as well!}

Ham & Egg cups Serving size is 2 egg cups

Ingredients: • Fresh eggs • Applegate uncured ham • Cherry tomatoes, sliced • Asparagus tops • Sea salt and freshly ground black pepper to taste • Optional: fresh herbs such as scallions, basil, or oregano

Directions:

1. Preheat oven to 350 degrees f 2. Spray or coat regular size muffin tins with olive, avocado, or coconut oil. 3. Place one slice of ham in each tin, to form a cup. 4. Carefully break egg into each ham slice. 5. Top with Asparagus and tomato slices. Sprinkle with sea salt and pepper. 6. Bake in preheated 350 degree oven for 18-20 minutes until egg whites are

set. 7. Sprinkle with fresh herbs before serving. 8. For food prep, cover tightly, refrigerated, for up to 3 days.

Raspberry Cream Breakfast Smoothie Serves: 1

Ingredients:

• 1 cup organic raspberries, frozen • 6 ounces coconut-milk • 1/2 tsp fresh lemon juice • 1 cup ice • 1 scoop Protein powder of choice

Directions:

1. Blend all ingredients until smooth. 2. Enjoy immediately.


Chia Seed Breakfast Pudding

Serves: 4

Ingredients:

• 3 cups unsweetened almond milk • 1/2 cup chia seeds • 1 tbsp. of pure maple syrup, to taste • 1 cup fresh blueberries • 3/4 cup diced fresh mango

Directions:

1. In a large bowl, whisk together the almond milk, chia seeds, and maple syrup. Let sit for 5-10 minutes. Whisk again.

2. Cover and place in the fridge for 2.5-3 hours. You can also let it chill overnight. Stir mixture occasionally.

3. Remove from fridge and stir. Mix in blueberries and chopped mango. 4. Enjoy!

Chocolate Cherry Morning Powerhouse

Serves 1

Ingredients:

• 2 cups kale • 1 cup cold water • 1 cup frozen black cherries • 1 tablespoon unsweetened cocoa powder • 1 teaspoon honey

Directions:

1. Place all ingredients in a blender, and process until smooth. 2. Serve immediately.


Breakfast Roll-up Sandwich

Ingredients:

• 1 egg • 1 teaspoon water • Sea salt and pepper • 1 Ezekiel tortilla • Optional fillings: baby spinach leaves, avocado, tomatoes, bacon, crumbled

cooked ground turkey, 1 Tbsp cheese, etc.

Directions:

1. In a small bowl, beat together egg and water until combined. Lay tortilla out on a plate, top with cheese, if you wish to use.

2. Spray a pan with cooking spray that has nearly the same diameter as the tortilla. Heat pan over medium-low heat and pour egg mixture into pan. Gently tilt or swirl pan to ensure that liquid egg covers the entire bottom of the pan. Continue to cook until egg is cooked and no longer liquid. Season with salt and pepper.

3. Using a heat-resistant rubber spatula, help slide cooked egg directly on top of tortilla/cheese.Top egg with optional fillings. Roll up tortilla somewhat firmly, but without tearing tortilla or shifting ingredients. Cut roll-up in half and serve.


Eggs in a Jar to-go Serving size is 1 or 2 eggs

Ingredients:

• 4 or 8 large eggs; • 3/4 lb button mushrooms, thinly sliced; • 4 slices of uncured nitrate-free bacon, diced • 2 greens onions, minced; • 1 tbsp. chives, minced; • 1 tsp. almond flour; • ½ cup of chicken stock; • 2 tsp. fresh lemon juice • Sea salt and freshly ground black pepper to taste

Directions:

1. In a skillet placed over a medium-high heat, add the bacon and cook for about 7 to 10 minutes, until brown.

2. Add the mushrooms and the green onions to the bacon and cook for another 3 to 5 minutes.

3. Add the almond flour and combine everything together, then add the chicken stock and lemon juice. Bring to a boil and cook until a nice texture is obtained.

4. Prepare 4 glass mason-type jars and spray avocado/olive oil on the inside edges. Pour some of the bacon and mushroom mixture evenly in each jar and break one or two eggs on top. Season with sea salt and freshly ground black pepper to taste.

5. Place the 4 jars into a big cooking pot, making sure they are stable and add water until it reaches the middle of your jars. Bring to a medium-high heat and cook 15 to 20 min or until the eggs are cooked the way you like them.

6. Once the cooking is done, remove the glass jars from the pot using a jar lifter, being careful not to burn yourself on the very hot jars. Set aside until cool enough to handle, sprinkle some chives on top and serve.


Avocado & Egg Toast Make 3 servings

Ingredients:

• 3 slices Ezekiel Bread • Olive Oil • 3 eggs • 3 tablespoons unsweetened almond milk or water • 1 tablespoon cocnut oil • Sea salt and pepper • 1 large avocado, peeled and pitted • 1½ teaspoons lemon juice • ¼ teaspoon salt • Chopped Tomatoes • Shredded Parmesan Cheese

Directions:

1. Toast Bread. 2. In a small bowl, beat eggs and milk (or water, if using that instead), until

blended. Heat a small skillet over low-medium heat and melt coconut oil, allowing it to coat bottom of pan. Pour egg mixture into skillet. As eggs start to cook, push, pull, and fold eggs with a spatula frequently until all egg is cooked and no liquid remains. Remove from heat. Season with salt and pepper, if desired.

3. In another small bowl, mash together avocado, lemon juice, and salt. 4. Divide avocado among bread slices and spread on each slice so most of the

top of the bread surface is covered. Divide scrambled eggs among bread slices. Top with chopped tomatoes and sprinkle with a tiny bit of fresh shredded Parmesan cheese.


Overnight Cake Batter Protein Oatmeal

1 Serving

Ingredients:

• 1/2 cup Old fashioned oats (use gluten free) • 1 scoop Vanilla protein powder • 10 drops liquid stevia • Tiny tiny pinch of Sea Salt • 1/4 tsp Almond extract • Tiny drop of Butter extract (or vanilla extract) • 1/2 cup Unsweetened almond milk • 1/4 cup mashed banana or plain greek yogurt

Directions:

5. In a small bowl, mix all of the ingredients together. Place into a small bowl, mug, or mason jar.

6. Cover and refrigerate overnight so the oats soften and absorb the liquid. 7. Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

Oatmeal Cookie Protein Shake

1 Serving

Ingredients:

• 1/2 cup Fat free cottage cheese or 1⁄2 FROZEN banana • 1 scoop Protein powder (chocolate or vanilla) • 1 pkt Stevia • 10 Ice cubes (Depending on how thick you like it) • 1/2 cup Water or cold unsweetened almond milk • 2 tbsp Old fashioned oats • 1 tbsp Cocoa powder (or 1 tbs Lily’s no-sugar added chocolate chips:

CleanFoodCrush.com/lilys ) • 1/8 tsp Cinnamon • 1/2 tsp Vanilla or almond extract

Sprinkle with additional cinnamon

Directions: Place everything in a blender and blend until smooth and creamy.


Personal Pan Egg White Pizza 1 Serving

Ingredients:

• 6 Egg whites • 2 cups Cauliflower & Broccoli, chopped into bite size pieces (I use frozen

broccoli/cauliflower mixture in the steamable bags. You could also swap this out with your favorite veggie...zucchini, mushrooms, spinach, onions, asparagus, etc.)

• 1/2 Small tomato, cut into thin slices (I like Roma tomatoes) • 1 tbs Parmesan cheese, grated • Pinch Sea Salt & Pepper • Optional: 2 tbs Ketchup (I used no sugar added ketchup), drizzled over top

Directions:

1. Steam veggies until tender. Or you could lightly sauté the veggies in a large skillet until tender.

2. Preheat oven to 425 degrees. 3. Spray a medium nonstick skillet with cooking spray. 4. Pour egg whites into skillet, and place steamed vegetables, tomato slices, salt

and pepper, and parmesan cheese over the top of the egg whites. 5. Drizzle ketchup evenly over the top if desired (this becomes like the tomato

sauce in a pizza). 6. Place skillet in the oven for 20-25 minutes, or until the top becomes lightly

golden brown (the egg whites should be firm). 7. Remove from the oven, & slice into pizza slices.

Cinnamon Protein Oatmeal w/ a side of fresh grapefruit - 1 serving

Ingredients:

• 1⁄2 fresh grapefruit with stevia • 1⁄2 Cup uncooked rolled oats (cook according to package instructions) • 1⁄2 Cup egg whites (cook into oats towards the end of cooking time) • 3 Tablespoons unsweetened almond milk • stevia and cinnamon to taste (add to oats after oats and egg whites are

cooked, stir).

Directions: You can make this oatmeal at the beginning of the week and divide portions into zip lock bags, store in fridge.


Oatmeal Protein Pancakes

2 servings - Can FREEZE additional serving for later

Ingredients:

• 1 cup raw rolled oats • 1 scoop Protein Powder • 3 egg whites • 1/4 cup water • 1 tbsp coconut oil • 1 1/2 tsp cinnamon • 2 packets stevia • 1 1/2 tsp baking powder

Directions: 1. Place all ingredients in a blender and blend for 30 seconds. 2. Pour onto a hot grill and cook like a normal pancake. 3. You can add some frozen fruit after the batter is blended or add a Tbsp of

peanut butter on top to add some healthy fats to this meal.

Healthy High Protein Breakfast Bowl

1 Serving

Ingredients:

• 1 cup liquid egg whites • 1/4 cup black beans • 2 tbsp fresh cut salsa • Hot sauce (optional) • Seasonings of choice (cumin, paprika, garlic powder etc.) • 1 cup organic baby spinach • 1 Tbsp all-natural shredded cheese (optional)

Directions:

1. Cook the egg whites with spinach, add black beans and sauté for one minute. 2. Add salsa, hot sauce, and any other seasonings of choice. 3. Sprinkle egg mixture with cheese. 4. Let sit for a minute until melted. Serve warm.


Peanut Butter Granola 4 servings - Divide!

Ingredients:

• 2 cups of rolled oats • 3 Tbsp of crunchy peanut butter (no sugar added) • Stevia to taste (about 2 servings)

Directions:

1. Preheat oven to 375°. 2. Blend peanut butter with oats and stevia using hands. 3. Try to coat all the oats in the peanut butter. 4. Spread evenly over greased cookie sheet. Bake for 30 minutes or until crisp. 5. Turn half way through bake time. Let cool.

Serve 1/2 cup of granola with 1/2 cup Fage No Fat Greek Yogurt and 1/2 cup blueberries.

Powerful Green Morning Smoothie Makes 2 servings

Ingredients:

• 1/2 cup fresh red grapefruit juice • 1 cup de-stemmed dinosaur kale • 1 large sweet apple, cored and chopped • 1 cup chopped fresh cucumber • heaping 1/2 cup chopped celery (1 stalk) • 1/4 cup frozen mango • 1/8 cup fresh mint leaves • 1/2 tbsp virgin coconut oil • 4 ice cubes

Directions:

1. Juice half of a large red grapefruit and add 1/2 cup grapefruit juice to the blender.

2. Add the kale, apple, cucumber, celery, hulled hemp seeds, mango, mint, coconut oil, and ice.

3. Blend on high until smooth.


Apple Mug Breakfast Makes 1 serving

Ingredients:

Muffin

• 1 tablespoon coconut oil • 2 tablespoon unsweetened applesauce • 1 egg • 1/4 teaspoon vanilla • 1 teaspoon maple syrup • 3 tablespoons almond flour • 1/2 teaspoon cinnamon • 1/8 teaspoon baking powder • Pinch of sea salt

Directions:

Muffin (Microwave)

1. Melt the oil in a microwave safe mug on lower power. 2. Whisk in the applesauce, egg, vanilla and maple syrup until well combined. 3. Add almond meal, cinnamon, baking powder, and salt and stir for about 30 4. Let cool for a few minutes and enjoy!

Muffin (Oven)

1. Preheat oven to 350 Degrees Fahrenheit 2. Melt your oil and grease your mug 3. Follow microwave steps 2 and 3 4. Place your mug(s) on a cookie sheet and bake for 25 minutes seconds.


Skinny Omelette Makes 1 serving

Ingredients:

• 2 large eggs • pinch of sea salt • a few tablespoons of chopped chives • a dollop of fresh pesto • a 1⁄2 TBSP feta • a small handful of mixed salad/baby spinach greens

Directions:

1. Use a fork to beat the eggs and salt in a small bowl. Beat well. 2. In your largest non-stick skillet over medium heat. pour the egg mixture and

give it a stir so that they spread out across the entire pan. 3. Sprinkle the eggs with some of the chives and let them set, this happens

quickly depending on the heat of your pan - 15 seconds to one minute. Run a spatula underneath the omelette and slide it out of the pan (flat) onto a countertop, large cutting board or Silpat-line cookie sheet.

4. Spread the pesto across the surface of the omelette, and then sprinkle with the cheese and salad greens. Starting with one end, roll the omelette away from you. Cut in half on a diagonal.

5. Garnish with a few chopped chives.


Vanilla-Almond Chia Breakfast Pudding Makes 2 servings

Prep time: 5 minutes Soak time: 1-8 hours

Ingredients:

• 2 cups unsweetened almond milk • 1/2 cup chia seeds • 1/2 teaspoon vanilla extract • 1 tablespoon pure maple syrup or raw honey • Seasonal fruit for topping (blueberries, raspberries, peaches,) • 1 Tbsp sliced Almonds or other nuts for topping (optional)

Directions:

1. Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight.

2. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts of your choice.

3. Note: This recipe makes enough for two large servings, but feel free to double the recipe and keep it in your refrigerator so that you have breakfast for a few days in a row. It will keep refrigerated for up to 5 days.


LUNCH RECIPE CHOICES WEEK 3

Grilled Taco Lime Chicken

Makes 6-8 Servings

Ingredients:

• 1 teaspoon ground cumin • 1 teaspoon sea salt • 1/2 teaspoon freshly ground black pepper • 1/2 teaspoon smoked paprika (regular paprika works fine) • 1/2 teaspoon garlic salt • 4 medium boneless skinless chicken breasts • 2 limes, halved

Directions:

1. Preheat indoor or outdoor grill to medium high heat. 2. Place cumin, salt, pepper, paprika and garlic salt into a bowl. Stir to combine. 3. Place chicken breast into a large bowl or large ziploc bag. Pour seasonings

over chicken then squeeze the juice of one whole lime over chicken and seasonings. Stir chicken around with seasonings and lime. You can marinate up 1-5 hours if desired. Can be grilled immediately as well.

4. Spray grill lightly with cooking spray then carefully place chicken onto grill. Let grill 5-6 minutes each side, or until cooked through and juices run clear. Transfer chicken to a large plate and let rest for 10 minutes. Thinly slice chicken and squeeze with juice of last lime over tops.

5. The thinly sliced chicken goes great inside tacos.


Grilled Chicken Veggie Bowls Makes 8 Meals

Ingredients:

• 16 ounces cooked quinoa • 16 ounces cooked brown rice • 4 cups/32 ounces roasted asparagus, chopped • 4 cups/32 ounces roasted broccoli florets • 4 cups/32 ounces roasted cauliflower florets • 32 ounces prepared Grilled Chicken, cubed

Optional (would replace any of the vegetables above) • 4 cups roasted brussel sprouts • 4 cups charred corn

Directions:

1. To prepare your bowls, use tupperware containers for all 8 bowls. They are 3-cup To Go snack containers.

2. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.

3. Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave. A low fat dressing would work as well.

4. Store these in the refrigerator and when you are ready microwave until heated through.

Note: To roast vegetables, place them onto a large baking sheet, drizzle very lightly with olive oil, and season with sea salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.


Copycat Starbucks Protein Box-To-Go

Serves 1 hungry/active person

Ingredients:

• 1 Light '100 Calorie' Whole Wheat English Muffin, Toasted Or • 1 slice Ezeikel Toast • 1 Mini Babybel Light Original Cheese Wedge • 2 Tbsp. PB or Almond butter • 1 Small Organic Apple • 1/2 C. Green Crisp Grapes • 2 Whole Large Eggs, Hardboiled

Directions:

Toss everything in your lunch box and go!

Baked Chipotle Salmon Bowls

Serves: 2

Ingredients:

• 1/2 cup brown rice • a small bunch of coriander, finely chopped • juice of ½ lime • 2 salmon fillets (1/2 lb) • 1 teaspoon chipotle seasoning • ½ teaspoon cumin • ½ teaspoon smoked paprika • 1 teaspoon rapeseed or olive oil • bunch of greens, chopped (kale, rainbow chard, spinach or what is in season) • 1 clove of garlic, grated • 1 Tbsp coconut oil • 1 avocado, sliced

Directions:

1. Preheat oven to 350ºF. 2. Start by cooking the brown rice, as per package directions.


3. Stir the chopped coriander and lime juice into the rice along with a pinch of sea salt and pepper and a drizzle of oil. Set aside.

4. While the rice is cooking, mix together the chipotle, cumin and smoked paprika with the oil and a pinch of salt. Rub the marinade all over the salmon fillets and place in a baking dish. Bake for 10 mins, or until opaque but still moist.

5. Steam or saute the greens and toss with the grated garlic, coconut (or a little olive oil) and some seasoning.

6. Divide the coked rice and the greens between two bowls. Flake the salmon fillets and place on top of the greens and rice, along with 2 oz sliced avocado

Slow Cooker Tomato, Kale & Quinoa Soup

8 Servings - serve with a side salad

Ingredients:

• 1 cup uncooked quinoa, rinsed thoroughly • 2 (14.5-ounce) cans petite diced tomatoes • 1 (15-ounce) can Great Northern beans, drained and rinsed • 1 onion, diced • 3 cloves garlic, minced • 1/2 teaspoon dried oregano • 1/2 teaspoon dried basil • 1/4 teaspoon dried rosemary • 1/4 teaspoon dried thyme • 2 bay leaves • 4 cups vegetable broth • Kosher salt and freshly ground black pepper, to taste • 1 pound kale, coarsely chopped

Directions:

1. Place quinoa, tomatoes, beans, onion, garlic, oregano, basil, rosemary, thyme and bay leaves into a 6-qt slow cooker. Stir in vegetable broth and 2 cups water until well combined; season with salt and pepper, to taste.

2. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in kale until wilted.

3. Serve immediately.


Chicken Chickpea Chopped Salad

Serves 4 - Divide for additional meals

Ingredients:

• 1 cup Chicken breast, cooked, cut into cubes or shredded • 1 (15.5 oz) can Chickpeas, rinsed and drained • 1 cup fresh Corn • 1 cup Grape tomatoes, sliced in half • 1/4 cup Feta, crumbled • 1/2 cup Fresh cilantro, washed and chopped • 1 small Avocado, diced • 1/2-1 tsp Lemon juice

Directions:

1. Add all of the ingredients to a large bowl, and gently toss to combine. 2. Refrigerate until ready to serve.

Tuna Fish Sandwich on Sprouted Grain Bread 1 serving

Ingredients:

• 2 slices sprouted grain bread (Jack Sprat’s or Ezekial) • 1-2 Tbsp Greek yogurt (Fage 2% is best for this) • 1⁄2 tsp mustard (optional) • 2 pickles chopped • 1 Celery spear diced • lettuce (optional)

Directions:

1. Mix tuna, yogurt, mustard, and pickles/celery and make into a sandwich.


Spinach Strawberry Chicken Salad

4 servings - Divide & place into glass jars for the week/dressing at the bottom

Ingredients:

• 4 cups spinach washed and patted dry • 2 cups sliced strawberries • 16 oz cooked chicken breasts sliced • 1/2 cup reduced fat Athenos feta cheese

Directions:

Combine all and toss.

Dressing:

• 1/2 cup strawberries • 1/4 cup vinegar • 2 packets stevia

Directions:

1. Blend in blender until smooth and drizzle over salad.

Tortilla Wraps

Makes 1 serving

Ingredients:

• 1 Ezekiel Brand Tortilla • 2 laughing cow light cheese wedges • 1/2 cup or more of baby spinach or romaine lettuce • Red onions sliced • 6 slices of lean turkey deli meat (I love Applegate brand)

Directions:

1. Spread tortilla with cheese, layer ham, then lettuce, then onions. 2. Roll up and eat!


Quinoa Salad

4 servings - PrepareDivide & save refrigerated for the week

Ingredients:

• Boil 1 cup Quinoa until done (follow directions on package) Rinse well after boiling.

• 1/2 cup chopped green onions • 1/2 cup garbanzo beans • 1 medium cucumber peeled and chopped • 1/2 cup chopped almonds • 1/2 cup chopped fresh cilantro • 2 Tbsp Sesame Oil • Juice from 2 limes

Directions:

1. Combine all ingredients except for sesame oil and lime juice. 2. Mix 2 Tbsp Sesame oil with lime juice, toss into salad. Salt and Pepper to

taste. 3. Serve chilled. (May add 4-6 oz per serving or cooked chicken, or shrimp)

Curried Chicken Cashew Wraps

1 Serving

Ingredients:

• 4 oz cooked chicken breasts cut up • 10 cashews • 1⁄2 cup Greek yogurt • 1 tsp curry powder • celery (optional) • sea salt to taste • 6-8 lettuce leaves (romaine or butter crunch work well)

Directions:

1. Mix yogurt and curry powder, add chicken, celery, cashews and salt. 2. Place 1/8 cup of mixture into lettuce leaf.


Ginger Chicken Stir-Fry with Asparagus

Makes About 4 servings

Ingredients:

• 1 1/4 lbs boneless skinless chicken breast, diced into 1-inch pieces • 4 1/2 tsp olive oil, divided • 1 lb asparagus, end portions trimmed and remainder diced into 1 1/2-inch

pieces • 1 small yellow onion, sliced into thin strips • 8 oz button mushrooms, sliced* • 1/4 tsp red pepper flakes, then more for garnish if desired • 1 Tbsp peeled and finely grated fresh ginger • 4 cloves garlic, minced • 3/4 cup low-sodium chicken broth • 1/4 cup low-sodium soy sauce or Braggs liquid amigos • 1/4 cup raw honey • 2 Tbsp cornstarch • Sea salt and freshly ground black pepper

Directions:

1. In a 12-inch non-stick wok (or large and deep non-stick skillet), heat 1 1/2 tsp oil over moderately high heat. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté until cooked through, tossing occasionally, about 6 to 7 minutes. Pour chicken onto a large plate and set aside.

2. Return wok to burner, reduce to medium-high heat, add remaining 1 Tbsp oil. Once oil is hot, add asparagus, yellow onion and mushrooms, and red pepper flakes and sauté until tender-crisp, about 4 - 5 minutes, adding in garlic and ginger during the last 1 minute of sautéing.

3. Meanwhile, in a mixing bowl (or in a 2-cup liquid measuring cup) whisk together chicken broth, soy sauce, honey and cornstarch until well blended.

4. Pour chicken broth mixture into skillet with veggies, season with salt and pepper to taste, and bring mixture to a light boil, stirring constantly. Allow mixture to gently boil, stirring constantly, until thickened, about 1 1/2 minutes.

5. Toss chicken into mixture and serve warm over white or brown rice, sprinkled with additional red pepper flakes if desired (note that this is best served immediately as the liquids from the veggies will begin to break down and thin the sauce).


Grilled Chicken and Grape Spring Salad with Goat Cheese and Honey - Balsamic Dressing Makes 4 servings

Salad Ingredients:

• 1 lb boneless skinless chicken breasts • 1/2 tsp dried rosemary, crushed • 1/4 tsp dried thyme • Olive oil (about 2 tsp) • Salt and freshly ground black pepper • 1 (5 oz) pkg baby spring lettuce blend • 1 1/2 cups red grapes, sliced into halves • 1/2 cup pecans, roughly chopped and toasted • 1/3 of a small red onion (about a heaping 1/3 cup), sliced into thin strips and

run under cool water to remove harsh bite • 2 oz crumbled goat cheese

Dressing Ingredients:

• 1/3 cup olive oil • 2 1/2 Tbsp balsamic vinegar • 1 Tbsp honey • 1 1/2 tsp dijon mustard • 1 small clove garlic, minced • Sea salt and freshly ground black pepper

Directions:

1. Preheat a gas grill over medium-high heat. 2. Pound thicker parts of chicken with a meat mallet to even thickness. Brush

chicken lightly with olive oil, sprinkle evenly with rosemary and thyme and season with salt and pepper. Grill until chicken has cooked through (internal temp of 165), rotating once halfway through cooking.

3. Transfer to a plate and let rest 5 minutes, then cut into strips. 4. Add all remaining salad ingredients to a salad bowl. Pour over dressing, lightly

toss and serve, or alternately plate salad then drizzle individual servings with dressing.

For the dressing: 1. Combine all dressing ingredients in a blender, seasoning with salt and pepper to taste (about 1/4 tsp salt 1/8 tsp pepper). 2. Blend about 20 seconds until emulsified. 3. Pour into a container and chill. Whisk before serving.


Berry, Lemon Chicken and Feta Salad

Makes 4-6 servings

Ingredients:

• 1 (11 oz) pkg Spring Mix Salad Blend • 1 lb strawberries, sliced • 11 oz blackberries • 8 oz Feta cheese, crumbled • 2 oz Parmesan cheese, finely shredded • 3/4 cup sliced almonds • finely grated lemon zest, for topping (optional) • Poppyseed dressing

Grilled Lemon Chicken

Ingredients:

• 1 1/2 lbs boneless skinless chicken breasts • 1/4 cup fresh lemon juice • 2 tsp lemon zest • 1 Tbsp extra virgin olive oil • 2 cloves garlic, finely minced • 1/2 tsp sea salt • 1/4 tsp freshly ground black pepper

Directions to assemble salads:

1. Layer salad blend onto serving plates. Divide strawberries, blackberries, almonds, Feta and Parmesan cheese over salad. Top with grilled lemon chicken, sprinkle with lemon zest if desired.

2. Drizzle top with poppyseed dressing. 3. Serve immediately.

Directions for the grilled lemon chicken:

1. Place chicken in a large resealable bag and pound thicker portions of chicken to an even thickness using the flat side of a meat mallet.

2. In a mixing bowl whisk together lemon juice, lemon zest, olive oil, garlic, salt and pepper. Pour mixture over chicken in resealable bag, seal bag while pressing out as much excess air as possible. Move chicken around as needed


to evenly distribute marinade and allow chicken to rest at room temperature for 20 minutes.

3. Preheat a grill to moderately high heat. Brush grill grates lightly with oil and transfer chicken to grill (if you notice lemon zest and garlic sticking to one portion of the chicken more than another just brush it along the chicken to evenly distribute).

4. Grill 6 - 8 minutes then rotate chicken to opposite side and grill until internal temperature of chicken registers 165 degrees on an instant read thermometer (total grill time will vary based on thickness of chicken breasts, so just be sure to check the temp for doneness).

5. Transfer to a plate, cover with foil and allow to rest for 10 minutes, then slice into strips about 1/2-inch thick.

I used 1 Tbsp Poppyseed (purchased, low sugar) dressing per serving.


DINNER RECIPE CHOICES WEEK 3

15 minute Taco Dinner Skillet

4-6 servings

Directions:

1. Brown 1 lb grass fed beef (or ground Turkey) on medium high heat with 1 small diced onion.

2. Add: • 1/4 cup water, • 1, 7 oz can fire roasted, diced green chillies. • 2 cloves garlic minced, • A good sprinkle of cumin, sea salt & freshly ground black pepper to taste. 3. Let cook, stirring constantly for about 5 minutes. 4. Then add: • 1 orange bell pepper, diced • 15 oz cooked/rinsed pinto beans • 15 oz cooked/rinsed black beans • Kernels from one corn on the cob 5. Heat through, stirring for several more minutes, 6. Then add: • 1 cup sliced grape tomatoes • 1 cup diced avocado • Sprinkle of sliced green onions


Fast & Easy 1-Pan Shrimp Dinner

4 servings

Ingredients:

• 1 lb large shrimp, peeled and deveined-tails on • 1 Tbsp extra virgin olive, or avocado oil • 1 small yellow onion, diced • 2 celery spears, chopped on diagonal • 2 cloves garlic, minced • 1 green bell pepper, diced • 2 cups cooked brown rice (I cooked the rice in organic chicken broth, for a

little extra flavor?) • ½ cup frozen organic baby peas • 1 tsp cumin • 1 tsp smoked paprika • sea salt and pepper to taste • chopped parsley for garish

Directions:

1. Toss shrimp with cumin, smoked paprika, sea salt and pepper. 2. Heat oil in a large skillet. When oil is very hot add shrimp and cook for two

minutes on each side, until pink. 3. Remove shrimp from skillet and set aside for a minute. 4. Add diced onion, celery, and bell pepper to skillet and saute until onion is

translucent. 5. Add garlic for another minute. 6. Add cooked brown rice to the vegetable skillet, & saute for a minute, until hot. 7. Add frozen peas and cook for a couple more minutes until peas are no longer

frozen. 8. Remove skillet from heat and add shrimp. Garnish with parsley.


Balsamic Chicken Tenders w/ Veggies 6 Servings

Ingredients:

• 2 Tbsp plus 1 tsp olive or avocado oil, divided • 8 oz fresh mushrooms, sliced • 16 oz fresh green beans • 1.5 lb. chicken tenders • 2 Tbsp raw honey • 3-4 Tbsp balsamic vinegar (find a lower sugar variety) • 1 cup grape/cherry tomatoes

1/2 cup homemade Greek Dressing Recipe makes 1/2 cup fresh dressing

• 2 Tbsp extra virgin olive oil • Juice of 1 fresh squeezed lemon • 2 cloves garlic, minced • 2 tsp dried oregano • 1/2 tsp sea salt • 1/2 tsp black pepper

Whisk all dressing ingredients

Instructions:

1. Sauté mushrooms in large saute pan with 1 tsp of the oil, until just browing. Remove from pan, set aside.

2. Heat 1 Tbsp oil over medium-high, add green beans. Continue to sauté until green beans are cooked, but crunchy. Remove from the pan, set aside.

3. Heat remaining 1 Tbsp oil over medium-high, add chicken and season with salt and pepper. Cook 3-4 minutes on both sides and remove once browned & cooked though. Remove from pan, set aside.

4. In the same skillet, lowering heat to medium, add your homemade Greek dressing, honey, balsamic vinegar. Heat & stir until bubbling.

5. Add back in the mushrooms, and green beans, toss. 6. Add back in the cooked chicken and fresh tomatoes. Stir for a minute or two to

combine flavors & enjoy!


Sautéed Shrimp & Broccoli – Better than Takeout 4 Servings

Ingredients:

• 1 pound medium/large shrimp, peeled and deveined • 2 Tbsp olive, coconut, or avocado oil, divided • 1/4 cup (1-inch) diagonally cut green onions • 2 tsp minced peeled fresh ginger • 3 garlic cloves, thinly sliced • 2-3 cups fresh broccoli florets • 1/2 cup sliced fresh mushrooms • 1/2 of a Red be Pepper, chopped • 1/4 cup lower-sodium soy sauce, I like to use Braggs Liquid aminos (or

coconut aminos) • 2 Tbsp rice vinegar • 1 tsp raw honey • 1/8 teaspoon crushed red pepper flakes • 2 cups precooked brown rice or quinoa (optional)

Directions:

1. Heat a large wok or skillet over high heat. 2. Add 1 Tbsp oil; swirl to coat. 3. Add shrimp; stir-fry 4 minutes 4. Remove shrimp from pan; place in a medium bowl. 5. Add 1 tsp oil to pan; swirl to coat. Add green onions, ginger, and garlic to pan;

stir-fry 45 seconds. Add onion mixture to shrimp. 6. Add remaining oil to pan; swirl to coat. Add broccoli, mushrooms, & red

pepper; stir-fry 2 minutes. Stir in shrimp mixture, soy sauce, and remaining ingredients; bring to a simmer. Cook 1 minute or until shrimp are done and broccoli is crisp-tender.

7. Add precooked brown rice to the meal if you choose. (Stir in hot rice immediately before serving)

***I like to pre cook my rice/quinoa, let cool, separate into portion sizes...then freeze in canning jars/Tupperware, or baggies, for QUICK future meals.


Coconut Tilapia Meuniere

4 Servings - Must serve with your Spinach Salad or FAV roasted veggie choice from week 1

Ingredients:

• 1⁄2 cup coconut flour • 1 tsp salt • 1 tsp ground black pepper • 4 tilapia fillets approx. 4 oz each • 2 Tbsp unrefined coconut oil • 2 Tbsp olive oil • 1 tsp grated lemon zest • 4 Tbsp lemon juice • 4 tsp dried parsley

Directions:

1. Combine the flour, salt and pepper in a sided baking dish. Heat half of the oil in a large skillet.

2. Dredge 2 fillets in the first mixture, coat as thoroughly as possible, and place them in the oil. Cook for approximately 2 minutes. Turn carefully and cook for another 2 minutes on the opposite side. Add half the lemon zest and half the lemon juice.

3. Remove fillets from the pan and set aside while keeping warm. Repeat with remaining fillets. Plate the fillets, top with parsley and serve immediately.


California Cobb Strawberry Salad

Serves 2

Ingredients:

Avocado Dressing:

• 1/2 Large Ripe avocado (should be soft to the touch) • 1 Handful cilantro (about 1 cup) • 1 tbsp fresh Lime juice (or lemon juice) • 1 tbs Red wine vinegar OR balsamic vinegar • 1 tsp Sweetener of choice (or 12 pkts stevia or 1/2 tbs raw honey) • 1 cup Plain low fat Greek yogurt • 1 tsp Garlic, minced (or 1/2 tsp garlic powder) • 1/2 tsp Salt (or to taste)

Salad:

• 4 cups Romaine lettuce, chopped (or spinach or lettuce of choice) • 1 cup Strawberries, chopped • 1/2 cup Feta cheese, crumbled (or blue cheese) • 1/2 cup Red onion, • chopped1 cup (8 oz )Chicken breast, grilled/cooked and chopped • 1/2 Large Avocado, • cubed 1/2 cup grape Tomatoes

Directions for Dressing:

1. Blend everything for the dressing together in a blender, until smooth. 2. This dressing recipe makes about 1 cup of dressing, so there will be leftovers. 3. Pour into a sealable container and store leftovers in the fridge for up to 2

weeks.

*Serving size for dressing is 1⁄4 cup

Salad: Make a bed of lettuce on 2 plates. Layer each ingredient (1/2 cup chopped chicken and strawberries, and 1/4 cup of the rest of each ingredient) in a row over each salad, (or just piled on top of the lettuce if you desire), and enjoy with 1/4 cup dressing.


Sweet Mustard Steak or Chicken 4 servings

Ingredients:

• 4 Organic Chicken breast, 4 oz each or 4 Grass-fed lean steaks, 3.5 oz each • 1 bottle Dijon mustard • 1 Tbsp Pure Maple Syrup

Directions:

1. Mix dijon and syrup together, place meat on grill, brush with mustard glaze. 2. Grill until done, serve with steamed asparagus, broccoli or green beans.

Feta Turkey Burgers 4 servings

Ingredients:

• 1 lb Lean Ground Turkey • 8 oz feta cheese

Directions:

1. Combine together then form into patties. 2. Grill burgers and top with Russian Salad.

Russian Salad

4 servings

Ingredients:

• 2 large cucumbers chopped • 2 large tomatoes diced • 1/2 cup chopped sweet onion or red onion • 1 Tbsp dill weed • 2 Tbsp apple cider vinegar or white wine vinegar • 1 Tbsp olive oil

Directions: Toss and serve over the top of Feta Turkey Burgers.


Chicken or Turkey Kabobs

4 servings

Ingredients:

• 24 oz Chicken/Turkey breasts • 1 red onion • 1 1/2 red peppers chopped • 1 1/2 green peppers chopped • Sliced portabella mushrooms • 4 Tbsp Caesar Dressing

Caesar Dressing

Makes 2-3 servings

Ingredients:

• 3 tablespoons fresh lemon juice • 1 tablespoon minced garlic • 1/2 teaspoon Worcestershire sauce • 1/4 teaspoon red pepper flakes • 1 tablespoon Dijon mustard • 1/4 cup extra virgin olive oil • Sea Salt and freshly ground black pepper • 8 Kabob Skewers

Directions:

1. Add items to skewers in order listed, repeat as necessary. 2. Preheat grill. 3. Grill on medium heat until cooked thoroughly.

If you don’t have a grill:

1. Preheat your oven to 375°, place on foil covered baking sheet (first spray foil with cooking spray),

2. Bake for 12 minutes, then rotate and bake for another 12 to 15 minutes. Cut into chicken to make sure it is cooked through.

Drizzle kabobs with Caesar Dressing, and serve.


Chicken Tortilla Soup

4 servings

Ingredients:

• 2 cups shredded chicken • 1 green bell pepper sliced into strips • 1 red bell pepper sliced into strips • 1 sweet onion sliced • 1 bunch cilantro chopped • 2 limes • 4 cups chicken broth • Sliced avocado (Optional)

Directions:

1. Saute onion and peppers in 1/4 cup chicken broth until tender. In stock pot add remaining chicken broth, peppers and onions, chicken, juice from limes, and half the bunch of cilantro.

2. Cook at medium heat for 15 minutes. 3. Serve with remaining cilantro and avocado.

Cauliflower Fried Rice

Makes a little over 3 servings, serving size: 2 cups

Ingredients:

• 1 head of cauliflower, steamed until soft and then mashed with a potato masher

• 10 egg whites • 9 oz lean turkey meat cut into cubes • veggies (peas, green onions, red bell pepper, mushrooms, broccoli) • garlic salt and pepper to taste

Directions:

1. Mix all ingredients in a bowl and add salt and pepper. 2. Add other seasonings if desired (paprika, ground cayenne, tamari sauce). 3. Heat up wok or large frying pan, spray with cooking spray, and fry ingredients

until eggs are completely cooked.


Horseradish Beef Patties

4 servings - MUST serve with salad or FAV roasted veggies

Ingredients:

• 1 lb grass fed beef • 2 Tbsp creamed horseradish • 1 Tbsp light sodium soy sauce or tamari sauce, or Braggs liquid aminos

Directions:

1. Blend together and form into four patties. 2. Grill until cooked through, serve with grilled veggies.

Supreme Stuffed Zucchini - Family Pleasing, & SIMPLE!!!

6 Servings 15 minutes prep 15 minutes bake time

Ingredients:

• 3 medium zucchini, cut in half lengthwise, most of flesh scooped out. • 1 lb lean ground meat, browned, & drained well • 1 green bell pepper, diced small • 1/2 small red onion, diced thin • 2 fresh Roma tomatoes, diced small, juice drained • 1/2 cup sun-dried tomatoes, chopped • 1/4 cup sliced olives • 1/2 tsp garlic powder or fresh minced garlic • 1 Tbsp dried or freeze dried Italian herb blend • 1/2 tsp whole fennel seeds • Pinch of sea salt and pepper

Directions:

1. Preheat oven to 375 degrees. 2. Combine all ingredients (besides zucchini) in a large bowl, gently, until

combined well. Scoop mixture into zucchini halves. 3. Place zucchini boats on a flat sheet pan (I covered pan with parchment) 4. Bake for about 15 minutes. These are also great on the grill!


Fiesta Stuffed Bell Peppers

6 Servings These have been given excellent reviews, & simple enough for a weeknight!

Ingredients:

• 3 cooked chicken breasts, diced • 2 cups prepared black beans (rinse if canned) • 1 diced avocado • 1 cup grape tomatoes, halved • 2 Tbs chopped green onions • 2 Tbs chopped cilantro • juice of 2 fresh squeezed limes • 1 Tbs. extra virgin olive oil • 1 tsp ground cumin • sea salt and pepper to taste

Directions:

1. Slice 3 bell peppers in half lengthwise. Remove seeds. (I place them in a large pot of boiling water for 3-4 minutes, then drain. Just to make them easier to eat. This is not required.)

2. Preheat oven to 375 degrees 3. In a large bowl combine ingredients (besides peppers), scoop into peppers. 4. Bake at 375 for about 15 minutes until just heated through.


Pesto Salmon and Italian Veggies in Foil

Makes 4 servings

Ingredients:

• 4 (6 oz) skinless salmon fillets • 1 1/4 lbs fresh green beans, ends trimmed or 1 lb (medium/thin) asparagus,

tough ends trimmed • 3 tsp olive oil, divided • Salt and freshly ground black pepper • 4 Tbsp pesto, homemade or store bought (half a recipe of the homemade is

enough) • 4 tsp fresh lemon juice • 1 pint grape tomatoes, halved

Directions:

1. Preheat oven to 400 degrees. 2. Bring a pot of water to a boil. Cut four pieces of aluminum foil into 14-inch

lengths. 3. Boil green beans 3 minutes, then carefully drain (asparagus doesn't need to

be boiled before baking). 4. Toss green beans (or asparagus) with 2 tsp olive oil and season with salt and

pepper to taste, divide into 4 servings and layer in center of each piece of foil. 5. Season both sides of salmon with salt and pepper. Layer salmon over green

beans and then spread 1 Tbsp pesto over top. Drizzle 1 tsp lemon juice over each fillet.

6. Toss tomatoes with remaining 1 tsp olive oil and season lightly with salt. 7. Spread over each salmon fillet. Wrap sides of foil in and roll and crimp edge to

seal, then wrap ends upward to seal (don't wrap too tightly you want the heat to be able to circulate well).

8. Place side by side on a baking sheet and bake in preheated oven until salmon has cooked through, about 20 - 28 minutes (cook time will vary depending on thickness of salmon and desired degree of doneness).

● Recipe source: inspired by Jamie Oliver


One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus

Makes 4 servings

Ingredients:

• 1 1/2 lbs salmon, skin on • 2 1/2 Tbsp olive oil, divided • 1 tsp lemon zest • 1 Tbsp fresh lemon juice • 4 cloves garlic, minced, divided • 1 tsp dijon mustard • 3/4 tsp onion powder • 1/2 tsp each salt and fresh cracked black pepper, plus more for asparagus • 1/2 lemon, thinly sliced (optional) • 1 1/2 - 2 lbs asparagus (medium or thin spears), tough ends trimmed • 1/2 cup finely shredded parmesan

Directions:

1. Preheat oven to 400 degrees. 2. Line a rimmed 17 by 12-inch baking dish with parchment paper. 3. Place salmon in center of pan (or see note below). In a mixing bowl whisk

together 1 1/2 Tbsp olive oil, the lemon zest, lemon juice, 2 cloves garlic, dijon, onion powder.

4. Brush evenly over top of salmon then sprinkle with 1/2 tsp salt and pepper (add more pepper to taste if desired). Top with lemon slices.

5. Toss asparagus with remaining 1 Tbsp olive oil, remaining 2 cloves garlic and season with salt, then place around salmon. Bake in preheated oven 10 minutes.

6. Remove from oven, toss asparagus then sprinkle asparagus with parmesan. Return to oven and bake until salmon has cooked through, about 5 - 10 minutes longer.

7. Cut salmon into portions. Serve warm.

*If fillet is wide, you can cut into 2 - 4 portions and place them near upper portion of the baking dish, then place asparagus on lower portion of baking dish.


Turkey Taco Lettuce Wraps

Makes About 6 tacos, 4 servings

Ingredients:

• 1 Tbsp olive oil • 3/4 cup chopped yellow onion • 1 lb 95% lean ground turkey • 2 cloves garlic • Sea salt and freshly ground black pepper • 1 Tbsp chili powder • 1 tsp ground cumin • 1/2 tsp paprika • 1/2 cup low sugar tomato sauce • 1/2 cup low-sodium chicken broth • Iceberg or Romaine lettuce leaves, doubled up, for serving • Shredded Mexican cheese (1 Tbsp per serving), diced Roma tomatoes, diced

red onion, diced avocado, chopped cilantro, for serving

Directions:

1. Heat olive oil in a non-stick skillet over medium-high heat. Add onion and saute 2 minutes.

2. Add turkey and garlic, season with salt and pepper, and cook, tossing and breaking up turkey occasionally, until cooked through, about 5 minutes.

3. Add chili powder, cumin, paprika, tomato sauce and chicken broth. 4. Reduce to a simmer and cook about 5 minutes until sauce has reduced. Serve

mixture over lettuce leaves with desired toppings.


One Pan Balsamic Chicken and Veggies

Makes About 3 - 4 servings

Ingredients:

• 1/4 cup + 2 Tbsp Italian salad dressing (I actually purchased a jar of Organic Italian dressing. Find one with low sugar content)

• 3 Tbsp balsamic vinegar • 1 1/2 Tbsp raw honey • 1/8 tsp crushed red pepper flakes (more or less to taste) • 1 1/4 lbs chicken breast tenderloins • 2 Tbsp olive oil • Salt and freshly ground black pepper • 1 lb fresh asparagus, trimmed of tough ends, chopped into 2-inch pieces (look

for thinner stalks. Green beans are another good option) • 1 1/2 cups matchstick carrots • 1 cup grape tomatoes, halved

Directions:

1. In a mixing bowl whisk together salad dressing, balsamic vinegar, honey and red pepper flakes, set aside.

2. Heat olive oil in a 12-inch skillet over medium-high heat. Season chicken with salt and pepper to taste, then place chicken evenly in skillet.

3. Cook about 6 - 7 minutes, rotating once halfway through cooking, until chicken has cooked through (meanwhile, chop asparagus and tomatoes). Add half the dressing mixture to skillet and rotate chicken to evenly coat.

4. Transfer chicken to a large plate or a serving platter while leaving sauce in skillet. Add asparagus and carrots to skillet, season with salt and pepper to taste and cook, stirring frequently, until crisp tender, about 4 minutes. Transfer veggies to plate or platter with chicken.

5. Add remaining dressing mixture to skillet and cook, stirring constantly, until thickened, about 1 minute. Add tomatoes to chicken and veggies and drizzle dressing mixture in pan over top (or return chicken and veggies to pan and toss to coat).


Clean Food Crush - Amazon S3Day+Clean+Eating... · Clean Food Crush 30 Day Clean Eating ... A few TIPS to make life easier this week: ... Using a heat-resistant rubber spatula, help

Documents