Blackened Chicken and Strawberry Salad

Ingredients:

blackened chicken and strawberry salad
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 tsp cayenne
  • 1/2 tsp cumin
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp onion powder
  • 1 tbsp oil
  • 8 cups spinach
  • 8 ounces crumbled feta
  • 1 lb strawberries, sliced
  • 1 1/3 cup dried cranberries

Directions:

  1. Combine seasoning for chicken from paprika - onion powder. Liberally sprinkle seasoning mixture onto both sides of the chicken.
  2. Heat oil in saute pan over medium-high heat. Add chicken and sear on both sides, about 1 minute on each side. Transfer to a baking sheet. Finish cooking chicken in the oven until juices run clear, about 10 minutes. Remove from heat and let cool 10 minutes before slicing.
  3. Toss together spinach with feta, sliced strawberries, cranberries and salad dressing. Portion on four plates and top with sliced chicken. Serve with strawberry vinaigrette.

Roast Chicken with Spring Vegetables

Ingredients:

image of a backing dish full of chopped potatoes, carrots, radishes, and chicken topped with dill
  • 3 pounds of chicken breasts
  • Kosher salt and freshly ground pepper
  • 1 lemon, halved
  • 3 tablespoons extra-virgin olive oil
  • 1 pound small red potatoes
  • 1 bag of radishes
  • 2 cups of baby carrots
  • 1 bunch of scallions
  • ¼ cup chopped fresh dill


Directions:

  1. Preheat the oven to 500 degrees F.
  2. Rinse the chicken and pat dry. Season with salt and pepper, then place the skin-side up on a rimmed baking sheet.
  3. Squeeze ½ lemon over the chicken and drizzle with 1 tablespoon olive oil. Roast 15 minutes.
  4. Then cut the potatoes and radishes in half and cut the scallions into thirds.
  5. Toss the potatoes, radishes, carrots, and the remaining 2 tablespoons of olive oil in a bowl; season with salt and pepper.
  6. Remove the chicken from the oven and scatter the vegetables around it.
  7. Continue to roast until the veggies are tender and the chicken is golden and cooked through, about 20 more minutes.
  8. Squeeze the remaining ½ lemon over the chicken and veggies. Top with the dill and season with salt.

Sensational Superfood Soup

Ingredients:

  • 2 cups of sliced carrots
  • 1 large sweet potato, cut into ½” cubes
  • 1 cup of fresh or frozen green beans
  • 1 cup of fresh cilantro, chopped
  • 1 small onion, diced
  • 1 clove garlic, minced
  • 2 (15 oz.) cans of black beans, drained and rinsed
  • ½ teaspoon crushed black pepper flakes
  • ½ teaspoon of black pepper
  • 1 teaspoon of chili powder
  • 1 teaspoon of cumin
  • 3 teaspoons of turmeric
  • 2 cups of vegetable juice (no sugar added)
  • 2 cups of vegetable broth
  • Sea salt to taste

Directions:

  1. Combine all ingredients in the slow cooker, cover and cook on low for 6-8 hours, or until veggies are tender.

Serves 4 (with some leftovers)

Slow-Cooker BBQ Chicken

Ingredients:

RecipeBBQchicken.png
  • 5 chicken breasts
  • 1 cup low sugar/organic ketchup
  • 1 12 oz. can of tomatoes
  • 3 tablespoons of low sodium soy sauce
  • 2 tablespoons of apple cider vinegar
  • **Optional - 1-2 teaspoons of red pepper flakes (depending on how much “kick” you would like to add to the meal
  • Salt and Pepper to taste

Directions:

  1. Cook 6-8 hours on low in a crockpot (serves 4-5 with enough leftovers for 1-2 lunches)

*Serve over brown rice with steamed veggies or a side salad

Maple Dijon Chicken

maple-dijon-chicken-cheryl-isola

Ingredients:

  • 1 ½ pounds of boneless chicken breasts 
  • ½ cup Dijon mustard
  • ¼ cup maple syrup
  • 1 tbs. red wine vinegar
  • Chopped fresh Rosemary

Instructions:

  1. Preheat oven to 425 degrees.
  2. In a small, mix together mustard, syrup, and vinegar.
  3. Place chicken breasts into 9 x 13 greased baking dish. Season with salt & lots of pepper. Pour mustard mixture over chicken. Make sure each breast is coated.
  4. Bake for about 30-40 minutes.
  5. Season with chopped Rosemary.

Autumn Calabrese's Chicken Noodle Soup

chicken-noodle-soup-cheryl-isola

Ingredients:

  • 2tsp. of olive oil
  • ½ cup chopped onion
  • 2 cups sliced celery
  • 4 cups low-sodium organic chicken broth
  • 3 chopped rotisserie chicken breast, boneless, skinless
  • 1 ½ cups of sliced carrots
  • 1tsp. dried oregano leaves
  • ½ tsp. of sea salt
  • ½ tsp. ground pepper
  • 1 ¼ cups of dry whole wheat pasta (shells or penne)- or quinoa, or rice pasta
  • ½ cup chopped fresh cilantro

Instructions:

  1. Heat oil in large saucepan over medium heat.
  2. Add onion and celery, cook, stirring frequently, for 5 minutes, or until onion
  3. is translucent.
  4. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add
  5. pasta, reduce heat to low’ gently boil for 10 minutes.
  6. Add cilantro before serving.

Almond Crusted Chicken

Makes 6 Servings

Ingredients:

almond-crusted-chicken-cheryl-isola.jpeg
  • 6 (4-oz) raw chicken breasts, boneless, skinless
  • ½ cup almond flour
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp. finely grated lemon peel (lemon zest)
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 large egg, lightly beaten
  • ¼ cup water
  • 1 Tbsp. olive oil
  • 3 tsp. olive oil
  • 6 cups mixed vegetables

Directions:

  1. Preheat oven to 425 degrees.
  2. Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.
  3. Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼ inch thick (or about twice the original size). Set aside.
  4. Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
  5. Combine egg and water in a shallow dish; whisk to blend.
  6. Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
  7. Heat oil in a large ovenproof skillet over medium-high heat.
  8. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  9. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.
  10. While chicken is baking, heat olive oil in medium skillet over medium heat.
  11. Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.
  12. Serve chicken with roasted veggies and brown rice

Container Equivalents: 1 green, 1 red, ½ orange, 1/2 yellow, 1 tsp

General Tso's 21 Day Fix Chicken

Ingredients:

general-tsos-chicken-cherly-isola
  • 1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
  • 2 Tbsp. + 1 tsp. cornstarch, divided use
  • ¼ tsp. sea salt
  • 1 tsp. sesame oil
  • 2 cloves garlic, finely chopped
  • 1 thin slice fresh ginger, peeled, finely chopped
  • 2 Tbsp. reduced-sodium soy sauce
  • ½ cup low sodium chicken broth
  • 1 Tbsp. rice wine vinegar
  • 2 Tbsp. tomato paste, no added sugar
  • 2 tsp. hoisin sauce
  • 1 tsp. pure maple syrup
  • 2 Tbsp. cold water
  • 1 Tbsp. toasted sesame seeds

Preparation:

  1. Preheat oven to 375° F.
  2. Line baking sheet with parchment paper; set aside.
  3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
  4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
  5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
  6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
  7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
  8. Add cooked chicken to sauce, coating thoroughly.
  9. Serve chicken sprinkled with ground sesame seeds and serve with steamed broccoli and brown rice.

1 red, 1/2 orange, 1 tsp.

Healthy Apple Crisp

apple-crisp-recipe-cheryl-isola

Ingredients:

  • 4 cups peeled, sliced apples
  • 3 Tbsp. pure maple syrup, divided use
  • 1 tsp. ground cinnamon, divided use
  • ½ cup old-fashioned rolled oats (use gluten-free oats if desired)
  • ¼ cup finely chopped raw walnuts

Preparation:

  1. Preheat oven to 375° F.
  2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
  3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp.cinnamon in a medium bowl; mix well.
  4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Shakeology No Bake Cookies

Ingredients:

no-bake-cookies-cheryl-isola
  • 1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
  • 2 Tbsp. + 1 tsp. cornstarch, divided use
  • ¼ tsp. sea salt
  • 1 tsp. sesame oil
  • 2 cloves garlic, finely chopped
  • 1 thin slice fresh ginger, peeled, finely chopped
  • 2 Tbsp. reduced-sodium soy sauce
  • ½ cup low sodium chicken broth
  • 1 Tbsp. rice wine vinegar
  • 2 Tbsp. tomato paste, no added sugar
  • 2 tsp. hoisin sauce
  • 1 tsp. pure maple syrup
  • 2 Tbsp. cold water
  • 1 Tbsp. toasted sesame seeds

Preparation:

  1. Preheat oven to 375° F.
  2. Line baking sheet with parchment paper; set aside.
  3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
  4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
  5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
  6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
  7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
  8. Add cooked chicken to sauce, coating thoroughly.
  9. Serve chicken sprinkled with ground sesame seeds and serve with steamed broccoli and brown rice.

1 red, 1/2 orange, 1 tsp.

Clean Eating Chicken Tortilla Soup

 

*So delicious and tasty- My family absolutely loves this on a cold, snowy day, like today!!!

Ingredients:

  • 4 cups low sodium chicken broth
  • 3 cups of shredded chicken breast (cooked)
  • 2 cups of homemade mild salsa
  • 1 cup of white corn
  • 1 cup of pinto beans
  • 1 cup of light red kidney beans
  • 6-10 corn tortillas (6 inches, cut into strips)

Instructions:

  1. Combine chicken broth and homemade salsa in a medium saucepan over medium-high heat and bring to a boil. Add cooked shredded chicken meat, corn, and beans. Reduce heat and simmer for 15 minutes. 
  2. In a medium saute pan, toast tortilla strips and lightly salt. Serve with soup and top and top with cilantro (optional). 

Muffin Tin Meatloaf

Ingredients:

muffin-tin-meatloaf-cherlyl-isola
  • 2lbs. of lean beef
  • 1 cup of sharp cheddar cheese shredded
  • 2 egss beaten
  • 1 small onion- diced
  • ¼ cup of tomato paste
  • Brown Rice
  • 2 tsp. of Worcestershire sauce
  • 1 tbs. of ground mustard
  • extra virgin olive oil

Procedure:

  1. Preheat oven to 350 degrees and use olive oil spray to grease the muffin tin pan.
  2. Take a tsp. of extra virgin olive oil and heat in a large skillet. Add diced onions- sauté for a few minutes and remove from heat- allow to cool.
  3. In a small bowl, combine the tomato past, mustard, Worcestshire sauce- mix well.
  4. In a large bowl, combine the beef, eggs, cheese, and sautéed onions- then add in the tomato paste mixture.
  5. Spoon into muffin tins.
  6. Serve with brown rice.
  7. You can add a very small amount of tomato sauce or ketchup on top (totally worth a little cheat).